This year Backcare Awareness Week is focussing on office workers – ensuring they are aware about taking regular breaks, workstation and seating to suit their requirements and stretches that can help with muscle tension.
As a parent carer, however, you may have to provide physical support to your child, such as helping them out of bed, into a wheelchair, in and out of the shower/bath, getting dressed, etc. This can take its toll on your own health and in particular can put considerable stress on your back.
We found the following information that you may find useful. It is provided by the British Chiropractic Association and is aimed at carers.
Golden rules for carers
• Think ahead – assess each situation and look for the best and easiest way to achieve the desired result, this may mean using any available equipment whether it be for specialist lifting or a simple sack barrow for moving boxes of supplies
• Follow the weight – always try and face the direction in which you want to carry any weight – your body is strongest when you are square on to the weight
• Take care when lifting – never lift while twisting from the waist. Bend your knees, try to have a relaxed, straight back and if possible, brace your abdominal muscles. For added stability make sure that your feet are about a shoulder width or more apart before lifting
• Ask for training – whether you are caring in a formal setting or helping someone at home, make sure you have been properly trained in how to use any equipment
• Supportive shoes are essential – wear good, soft-soled shoes that are supportive and have a good grip on the ground
• Take regular breaks – if doing a repetitive task, take a break every 20 minutes and do some simple stretches to relax your muscles.
Carers – Straighten Up
“Formal care settings should have lifting and moving equipment available and staff should always make sure that they have been trained in the proper use of all equipment. Home carers should make sure they receive home assessments for the person they are caring for as equipment can be loaned out – this will require appropriate training for proper use.”
The British Chiropractic Association has developed a very simple three minute exercise routine entitled ‘Straighten Up UK’, which is really easy to incorporate into daily life to help strengthen the spine and improve posture. The exercise routine can be accessed on the BCA website here:http://bit.ly/straightenup
