Taking Care of Your Back

This is consistently a problem for caregivers. They've expended so much energy into providing care for others that there isn't anything left for themselves. Often times, the caregiver falls victim to illness, injury, or depression because they have not heeded caution in caring for themselves.

One of the most common injuries is a back injury. These can occur easily if you need to help someone physically get up from a prone or sitting position. It is also likely to be found in those who need to lift others. It is imperative that you remember to use your legs, not your back, in lifting but many people forget that 'rule' or don't understand exactly how to do it properly. Here's some basic directions.

The amount of weight you lift and the way you carry and move it play a big role in preventing a back injury. The following tips can help make manual material handling safer.

Think before you lift
Position your feet -- close to the person.
Position your body --usually easier to their side.
Get a firm grip--under their arm or let them use you for balance
Lift smoothly--do not bend from the waist--bend knees & let legs do the work
Carrying the person--if you need to carry position yourself in front of them. Keep them close
Setting them down---don't bend from the waist--again, bend knees to lower them.
Always push rather than pull a heavy object.
Do not lift heavy objects higher than shoulder level.


I also suggest that you wear a back belt at all times when you're with the person to whom you're providing care. It's simple wide belt that can be purchased at a pharmacy or a personal care store that helps keep your back in alignment when helping others. At a personal care store you'll also find equipment that will lift your loved one for you, including power lift seats to help them get out of a chair. There are items can help you get someone in and out of bed or to the bathtub. Important to remember--once you have injured your back it is very likely to suffer a reinjury. The belt will help prevent that from happening again.

If you do injure your back, it is typically the sacrilliac that is most prone to injury. You will have a pain in your lower back that runs down your buttocks and can extend as far as the back of your knee. If this is what has happened to you contact your physician for a muscle relaxer. Basically, this injury is just a big charley horse that won't let go. The muscle relaxer will help along with massage to loosen that clenched muscle.