Use these four steps to prevent and recover from back injury.

1. Learn how to lift properly. When lifting, carrying, or moving heavy objects, keep the object close to the body and try to maintain the natural curve of the spine as much as possible. This often means lifting with your legs so that you are not bending and lifting with your back. Legs are much more able to withstand heavy weight than the long muscles of the back.

2. Learn proper posture. Proper posture can be practiced and improved over time, and includes:

 

■Head balanced with chin not jutting forward


■Chest raised slightly


■Stomach not sticking out (protruding)


■Relaxed knees


■Shoulders down and back and even


■Hips at the same level, directly under the shoulders


■Kneecaps pointing straight ahead


■Feet directly beneath the knees, facing forward

 

Whether sitting or standing, try to keep the natural curvature of the spine as often as possible. For desk situations, invest in a desk chair or balance ball that allows you to rest both feet flat on the floor while keeping your knees level with your hips.

3. Strengthen your body. Physical activity, along with a healthy weight, can minimize stress on your back. Try to get at least 150 minutes of moderate aerobic activity a week, or 75 minutes a week of vigorous aerobic activity (on non-consecutive days) and be sure to warm-up for 5-10 minutes beforehand. Include strength training exercise for all body parts two to three times a week. Stretch 10 minutes following activity.

If you are already experiencing back discomfort or pain, speak with your personal physician. You may also want to consider hiring a personal trainer to assess your posture and safely strengthen your back and core muscles.

4. Manage your stress. Research shows that stressed workers are much more likely to become injured. If you experience stress in nursing more often than not, experiment with different stress-coping techniques such as deep breathing, resting in a quiet place, guided imagery, going for a short walk, listening to relaxing music, or doing stretching/yoga moves.

While you’re away from the work stress for a few minutes, use this time to assess your body and note any discomfort or pain so that you are aware of it next time you are asked to perform a task requiring your back to work. This is also a good time to assess your work situation and ask yourself if there are hazards you can minimize, resources you can use, or personal clothing that might help, such as gloves or better nursing shoes. Above all, consider using lift equipment or asking someone to assist you with your task, if needed. Protect your back nurses. You only have one.