Don’t let caregiving take a toll on your back and neck

As a caregiver, you’re likely doing a lot of sitting, standing, bending and lifting each day. All of that movement can lead to back and neck pain. And if the pain is severe enough, it may make it difficult or even impossible to provide care to a loved one, either temporarily or permanently. Here are some tips for preventing a painful injury to your back and neck that can result from taking care of a loved one:

Try stretching and strength training. Here are some simple stretching exercises that can keep you flexible. Try some basic stretches daily. Even better, incorporate strength training into your schedule so that you can build muscle mass and are less prone to injury. Strength training has so many benefits! Remember, before starting any exercise routine, you’ll want to consult your physician and start at a beginner level.

Set up a workstation that’s easy on your back and neck. At work, your eyes should be at about the same height as the top of your computer monitor to allow your head to be in a neutral position. Your feet should be touching the floor, with your legs and body forming a 90-110 degree angle. If you talk on the phone much of the day, use a headset. Position your keyboard, mouse and other items that you use regularly within easy reach.

Don’t sit for hours in the same position. If possible, take regular breaks to get up and stretch and walk.

Stop slouching. Good posture is important. Stand straight and tall with your shoulders back. Keep your feet about shoulder-width apart. Keep your head level and in line with your body. When you slouch or stoop, your muscles and ligaments strain to keep you balanced — which can lead to back pain and headaches. Standing for long periods? Shift your weight from your toes to your heels and from one foot to the other. While you work at a computer, keep your body straight with your head and neck upright and looking forward. Avoid slouching and doing a lot of reaching.

Practice proper lifting. Lifting heavy objects — or people — can lead to back, neck and shoulder pain and injuries. Review these tips from the Mayo Clinic for letting your legs — not your back — do the work and avoiding twisting. If you have to move a loved one, make sure you have a ‘lift buddy‘. Many injuries stem from improper lifting techniques and attempting to lift too much weight without help.

As a caregiver, you have a lot to do each day and so many demands on your time. But it’s important to take the time to take care of yourself. Self-care is critically important for anyone, but especially for those who take care of loved ones.