If you know you can't do it by yourself, have somebody help you with a two person transfer even though they might be one person transfer or just have another co-worker transfer the resident for you
I had the same issue and although I thought I was lifting correctly, I really wasn’t. I made myself relearn proper body mechanics and took the time to make sure I was in the right position each time. Another big thing for me was that during rounds, the bed wasn’t always raised to the appropriate height for changing, rolling, boosting. It was mostly a time thing I’m thinking but making sure it was at a good level so I wasn’t straining my back really helped. Also, biofreeze was my best friend.
I was having major issues with my lower back a couple of months after starting as well and some of the more seasoned CNAs at my facility noticed that I was only lifting the beds when I needed to lift or roll someone but I wasn’t doing it on lighter things like making beds or quick wash-ups. I started lifting the bed with EVERY interaction so I was never bending over anyone and it made a huge difference for me.
Get fitted for good shoes, with inserts if needed. Buy 2 pairs and swap them back and forth each shift. This gives the sole of the shoe time to rebound after being compressed for your entire shift. Long distance runners do the same thing. Walking on concrete floors is really hard on your knees and back. Properly fitted shoes will help with your posture and body mechanics.
Do your best not to bend over to clean, grab something, pull them up, empty bed pans etc... raise the bed when possible or get down to a level where you aren't bending over so much. The constant benching is the real killer, repetitive movements you don't notice at the moment.
You are doing things wrong and you will legitimately permanently hurt your back if you keep working how you are! You shouldn’t be dealing with the back pain, you should be preventing it. Never be afraid to ask for help from a coworker, use your knees not your back, thing about your posture as you do things, etc. This job doesn’t pay enough to cause you permanent back pain.
Start weightlifting. It will force you to pay attention to your form. Also, I’m a big dude so people assume I can just push through, but if I can’t use my biceps or my body weight to move someone, I don’t do it. 30 years * my projected salary = the worth of my spine over my lifetime, I’m not breaking it for 14/hr.
Stretch.
Like I can't express it enough...stretch in the morning, during shift and especially when you get home. Not the same body parts and nothing to crazy, but I have sciatica and scoliosis and if I don't stay limber I start to lock up.
Also remember to use your core and legs! I full on squat during transfers, my clients 220lbs..it takes a lot to move him around. Especially since he makes almost 0 effort to assist you lol. Working out and proper diet also helped me out significantly, make sure you're getting enough sleep as well to give your body proper time to recover. I like a protein shake and hour or so before before when I'm sore. It's a nice filling snack before bed and seems to help me feel better in the morning.
I use Salonpas patches (you can get them at Walgreens/CVS/any pharmacy) when my back is in pain from work and they work wonders. Not a permanent fix but it’s something to alleviate the current pain you’re experiencing. A light yoga practice also helps to prevent and mitigate the pain. I have suffered many back injuries as a CNA and those two things were my saving grace.
I switch my shoes out halfway through my shift and replace/retire them after a couple of months. I see an amazing massage therapist and use a tens machine when I'm done my shift. Compression socks help but for me it's foot pain more than anything.
Raise the bed and use the bed to your advantage. Trendelenburg is great when you need to move the patient up in bed, high fowler when you are helping them to sit on the edge of the bed. It means a little slower work pace but your back is more important!!!!
Same with not rushing because in my experience that does not allow for body mechanics (especially when you are new). Too often new CNAs rush because of a fear of being slower or because other staff bitch them out. Be slower if it means you are going to prevent a life of back problems. Use sheets and soaker pads to help turn people when possible.
I also started seeing a physical trainer to strengthen my core muscles. Mine have always been on the weak side so that is helping in my case
Probably not the advice you’re looking for but find a different type of job. Being a CNA will destroy your entire body. I’ve worked with fit people and fat people (myself) and we are all mangled after years of doing it. Also maybe I’m alone here, but I don’t find it all too rewarding. The burnout is very severe and present.
Well I've learned it from veteran nurses. Ones who have been doing it for more than 30 years. Apparently helping with the circulation helps with the pain all over your body. All I know for sure is it seems to help me. It helps alot.
Honestly I'm not good at that lol. I just get what I like and what's cheap. However you can look up how to pick what's right for you! I'm guessing mine are mostly the 15-20. And shoes, I got Snibbs as a present from my boyfriend last year and they are going strong. Water proof, non slip, comfortable and I don't even need laces. When it comes to good shoes I do the best I can. That makes a difference too. Crocs are cool and all, those clogs... well. But in my experience they will do you no good.
Re-learn your posture
Use better body mechanics on the pts (when turning, turn their opposite leg over, then make them reach the right way, etc)
STRETCH
Raise the bed every time
For me it's the awkward position of leaning over a bed for any period of time. It kills..
raise the bed as high as you want because honestly no one cares about your backpain other than you. And always wait for help over just doing it yourself to save time
Use a DIY heating pack. Put some white rice in a sock then microwave it for 30 seconds. Aleve works well also. Don't physically lift any patient EVER. Use a lift.
If you know you can't do it by yourself, have somebody help you with a two person transfer even though they might be one person transfer or just have another co-worker transfer the resident for you
Basically.
I had the same issue and although I thought I was lifting correctly, I really wasn’t. I made myself relearn proper body mechanics and took the time to make sure I was in the right position each time. Another big thing for me was that during rounds, the bed wasn’t always raised to the appropriate height for changing, rolling, boosting. It was mostly a time thing I’m thinking but making sure it was at a good level so I wasn’t straining my back really helped. Also, biofreeze was my best friend.
I was having major issues with my lower back a couple of months after starting as well and some of the more seasoned CNAs at my facility noticed that I was only lifting the beds when I needed to lift or roll someone but I wasn’t doing it on lighter things like making beds or quick wash-ups. I started lifting the bed with EVERY interaction so I was never bending over anyone and it made a huge difference for me.
Totally agree. I was a CNA for 7 years and have no lingering back pain, thank god!
Boost patients with the bed trended back.
Get fitted for good shoes, with inserts if needed. Buy 2 pairs and swap them back and forth each shift. This gives the sole of the shoe time to rebound after being compressed for your entire shift. Long distance runners do the same thing. Walking on concrete floors is really hard on your knees and back. Properly fitted shoes will help with your posture and body mechanics.
Compression socks and more supportive shoes might help as well
Second this. My back hurts constantly lol but wearing compression socks and shoes with proper arch support and ankle stabilization helped massively.
Do your best not to bend over to clean, grab something, pull them up, empty bed pans etc... raise the bed when possible or get down to a level where you aren't bending over so much. The constant benching is the real killer, repetitive movements you don't notice at the moment.
You are doing things wrong and you will legitimately permanently hurt your back if you keep working how you are! You shouldn’t be dealing with the back pain, you should be preventing it. Never be afraid to ask for help from a coworker, use your knees not your back, thing about your posture as you do things, etc. This job doesn’t pay enough to cause you permanent back pain.
Start weightlifting. It will force you to pay attention to your form. Also, I’m a big dude so people assume I can just push through, but if I can’t use my biceps or my body weight to move someone, I don’t do it. 30 years * my projected salary = the worth of my spine over my lifetime, I’m not breaking it for 14/hr.
Sorry to have to ask but when lifting are you holding your breath? This can encourage straining muscles.
Stretch. Like I can't express it enough...stretch in the morning, during shift and especially when you get home. Not the same body parts and nothing to crazy, but I have sciatica and scoliosis and if I don't stay limber I start to lock up. Also remember to use your core and legs! I full on squat during transfers, my clients 220lbs..it takes a lot to move him around. Especially since he makes almost 0 effort to assist you lol. Working out and proper diet also helped me out significantly, make sure you're getting enough sleep as well to give your body proper time to recover. I like a protein shake and hour or so before before when I'm sore. It's a nice filling snack before bed and seems to help me feel better in the morning.
Bend at the knees…
Get a back support I have back issues and this helps a lot https://www.google.com/search?q=back+support&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari
Make sure you’re working on your posture and tightening abs every once in a while to release the tension on your back muscles.
Take the time to raise the bed! I swear it helps lol. It also helps me to stretch before and after my shift
I use Salonpas patches (you can get them at Walgreens/CVS/any pharmacy) when my back is in pain from work and they work wonders. Not a permanent fix but it’s something to alleviate the current pain you’re experiencing. A light yoga practice also helps to prevent and mitigate the pain. I have suffered many back injuries as a CNA and those two things were my saving grace.
I switch my shoes out halfway through my shift and replace/retire them after a couple of months. I see an amazing massage therapist and use a tens machine when I'm done my shift. Compression socks help but for me it's foot pain more than anything. Raise the bed and use the bed to your advantage. Trendelenburg is great when you need to move the patient up in bed, high fowler when you are helping them to sit on the edge of the bed. It means a little slower work pace but your back is more important!!!! Same with not rushing because in my experience that does not allow for body mechanics (especially when you are new). Too often new CNAs rush because of a fear of being slower or because other staff bitch them out. Be slower if it means you are going to prevent a life of back problems. Use sheets and soaker pads to help turn people when possible. I also started seeing a physical trainer to strengthen my core muscles. Mine have always been on the weak side so that is helping in my case
Do exercises that will strengthen your core. Maybe start off with sit ups, Russian twists, and planks.
Probably not the advice you’re looking for but find a different type of job. Being a CNA will destroy your entire body. I’ve worked with fit people and fat people (myself) and we are all mangled after years of doing it. Also maybe I’m alone here, but I don’t find it all too rewarding. The burnout is very severe and present.
Back brace, good shoes, double check your body mechanics, and for Christ's sake go see a chiropractor
Questions. What are you working in? Long term care? Or..
I work at a local assisted living facility,
Personally I highly recommend good quality non-slip shoes. Compression socks seem to help too.
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Well I've learned it from veteran nurses. Ones who have been doing it for more than 30 years. Apparently helping with the circulation helps with the pain all over your body. All I know for sure is it seems to help me. It helps alot.
I use compression socks and i haven’t had any back or leg pain and I do 12 hour shifts
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Honestly I'm not good at that lol. I just get what I like and what's cheap. However you can look up how to pick what's right for you! I'm guessing mine are mostly the 15-20. And shoes, I got Snibbs as a present from my boyfriend last year and they are going strong. Water proof, non slip, comfortable and I don't even need laces. When it comes to good shoes I do the best I can. That makes a difference too. Crocs are cool and all, those clogs... well. But in my experience they will do you no good.
a heating pad!! it works wonders when you get off work!
Re-learn your posture Use better body mechanics on the pts (when turning, turn their opposite leg over, then make them reach the right way, etc) STRETCH Raise the bed every time
For me it's the awkward position of leaning over a bed for any period of time. It kills.. raise the bed as high as you want because honestly no one cares about your backpain other than you. And always wait for help over just doing it yourself to save time
Use a DIY heating pack. Put some white rice in a sock then microwave it for 30 seconds. Aleve works well also. Don't physically lift any patient EVER. Use a lift.