7 Practical Tips for Nurses to Maintain Healthy Backs and Prevent Injuries

Debra Riley


The nursing profession demands dedication, compassion, and physical endurance from its practitioners. Long hours spent on your feet, frequent lifting, and assisting patients can take a toll on your back health.

Frequent lifting is a regular part of a nurse’s duty. This may involve helping patients to move or adjust their position, transferring them from a bed to a wheelchair, or assisting them with physical therapy exercises.

While proper lifting techniques can reduce the risk of injury, the repetitive nature of these tasks can still put considerable strain on a nurse’s back.

With the right strategies and practices, nurses can effectively manage their back health and reduce injury risk. Busy nurses don’t want to take time out of their schedule to look for a chiropractor near me or help with avoidable back injuries. Let’s take a closer look at seven practical tips to help nurses stay fit, strong, and injury-free.

nurses maintain healthy back

Perfect Your Posture

Maintaining proper posture is the foundation of good back health. Nurses often bend over patients or work at computer stations, leading to poor posture over time. To avoid strain on your back, consciously align your body with these tips:

  • Stand tall: Keep your shoulders back, head held high, and feet shoulder-width apart.
  • Sit correctly: An ergonomic chair that provides lower back support and ensures your feet are kept flat on the floor is recommended for optimal comfort and support.
  • Lift wisely: Bend your knees and hips when lifting objects, keeping the item close to your body.

Stay Active and Exercise Regularly

Regular exercise for nurses is essential for overall health and preventing back problems. Engage in activities that strengthen your core muscles, which are crucial in supporting your spine.

Low-impact exercises like swimming, yoga, or Pilates are excellent choices for nurses as they promote flexibility and strengthen the muscles without excessive stress.

Take Breaks and Stretch

Nursing shifts can be relentless, leaving little time for breaks. However, finding a few minutes to stretch and relax your back muscles during your shift is crucial. Simple stretches like touching your toes, rolling your shoulders, or twisting your arms can relieve tension and reduce the risk of muscle strain.

Taking short breaks to walk around and change positions can reduce the pressure on your spine.

stretching exercise

Invest in Supportive Footwear

Comfortable and supportive footwear is a must-have for nurses. Standing or walking for extended periods can cause foot and back discomfort if you’re not wearing appropriate shoes.

To alleviate this, search for shoes with sufficient arch support, cushioning, and a slip-resistant sole. Consider using shoe inserts or orthotics for additional support and shock absorption.

Lift with Assistance

Nurses frequently assist patients with mobility, which can involve lifting and transferring. Avoid lifting patients alone whenever possible. Instead, utilize assistive devices like transfer belts, slide sheets, or patient lifts to reduce physical strain. Always ask for help from colleagues if needed, as team lifting can significantly decrease the risk of back injuries.

Create an Ergonomic Workspace

Nurses document patient care at computer workstations. Ensure your workspace is ergonomic to minimize the risk of developing back pain. Adjust your chair and monitor height to maintain a neutral spine position.

Consider using an adjustable standing desk to alternate between sitting and standing positions, which can reduce the pressure on your back.

nurse practising yoga

Prioritize Self-Care and Rest

Lastly, prioritize self-care and get enough rest to allow your body to recover from the demands of your job. Ensure you get adequate sleep each night, and consider relaxation techniques such as meditation or deep breathing to manage stress.

Engaging in activities you enjoy outside of work can also help you unwind and recharge.

Maintaining good posture, staying active, taking breaks, wearing supportive footwear, seeking help when lifting heavy objects, creating an ergonomic workspace, and prioritizing self-care can all help nurses protect their backs and enjoy a long, healthy career.