By Dr. Kristin McNealus, www.scitotalfitness.com
Being a caregiver is challenging in many ways, not the least of which is physically. Often times, your job involves moving, lifting and transferring the person for whom you are caring. This can lead to your own aches and pains, so it is very important to use proper body mechanics to limit the strain on your muscles and joints. A back injury could sideline you from providing care, so let’s talk about some key tips to decrease your risk of injury.
First, face the person you are moving with your feet shoulder width apart for stability. If you are lifting or transferring the person, be sure to bend your knees and squat back like you are about to sit in a chair. This uses the bigger, stronger leg muscles – so this is where you should feel the burn! And it puts less strain on your back. Your bodyweight will counter that the weight you are moving, while the body you are moving will help you balance. Keep your chest up to allow the person’s torso to lean forward, decreasing the amount of mass sitting over the hips. It may help to actually put a chair or stool behind you the first few times to get the feel of how to do this correctly.
You want to position yourself as close as you can so that the mass you are moving is as close to your body as possible. As you move, be sure to tighten your gluteal and abdominal muscle, which stabilizes the pelvis and reduces the stress on the lower back. Keep your back and wrists straight. Then move smoothly, not suddenly.
Do not twist – if you are transferring a person to another surface, be sure to turn your feet, keeping your spine aligned. Also, be mindful to keep your weight evenly distributed through both arms and legs so that the effort is not only on one side.
If you can, push rather than pull. This comes in handy when repositioning someone in bed, or assisting with dressing. Pushing is less stressful on your body because your can use your body weight to produce force and maintain a more neutral posture.
If you can elevate the bed, elbow height is ideal. But any amount you can raise the surface to limit the amount of bending you have to do will help. Again, when pushing or pulling, be sure to tighten your abs and gluts, and bend your knees.
If all the lifting and transferring is too much, do not hesitate to get a mechanical lift. As I mentioned in earlier posts, it is important to keep yourself in top physical shape. Incorporate a regular exercise program into your routine to keep your muscles strong and protect your joints. If you have any specific questions, feel free to email me.
Dr. Kristin McNealus, SCITotalFitness, specializes in rehabilitation for spinal cord injuries. Count on her support and encouragement to help you meet your fitness goals! She also offers subscriptions to online fitness classes for individuals with special needs. Check it out!