Caregivers can be physically overwhelmed during Covid-19. As a chiropractor, I commonly encounter patients who care for elderly parents or loved ones. They usually come to see me with pain in their neck, lower and middle back. When I probe to find out more about their lifestyle and what could be the cause of their pain, I hear reports of sitting bedside for long hours, lifting their loved ones without knowing exactly how to lift, stand and help their loved ones without experiencing pain themselves. There is no way to teach you everything you need to do to stay healthy while caring for a loved one, but below are some helpful tips.
Tips for sitting and standing
- Try to change from sit to standing positions every 30 minutes.
- Prolonged positions can cause back pain.
- Prolonged sitting and slouching has been shown to cause neck and low back pain.
Tips for lifting
- Assume a quarterback hike position
- The heels of your feet should be on the ground, shoulder-width apart, or wider to adjust for who you are helping up.
- Knees and hips bent
- Back flat
- Flex abdominal muscles, this is the contraction you do to brace yourself when someone bumps into you to keep from falling over.
When lifting:
- stabilize your shoulder blades (DO NOT SHRUG YOUR SHOULDERS),
- bring the person close to your body,
- lift using your buttocks muscles (NOT YOUR LOWER BACK or NECK)
- Be sure to BREATHE OUT WHILE LIFTING, to prevent herniations.
Being a caregiver is not an easy task. If you are at the point of pain in any of these areas above be sure to reach out to a healthcare provider specializing in manual therapy and exercises specific to restoring your health, or a spinal specialist. While you are taking care of your body, find an in-home care provider to help ease the physical and mental burdens or caring for your loved one. Check out Home Health Connector LLC online to search for licensed professionals in your area.
Be Well,
Dr. Denyse Rowland-Jones
Chiropractic Doctor/Licensed Athletic Trainer/Ergonomic Assessment Specialist/OSHA Specialist in Health and Safety
Disclaimer: The information below is not to meant to serve as a medical recommendation or advice. If you have an injury or medical condition be sure to consult your medical provider for guidance.