BackCare Awareness Week message to carers: watch your back!
BackCare Awareness Week starts today and this year the British Chiropractic Association (BCA) has developed the following simple tips for the 6.5 million carers in the UK to help them while they’re helping others.
• 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 as 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 and 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.
The number of carers in the UK is set to rise to 9 million by 2037; for many, physical activity such as lifting is a significant part of their daily routine.
“Carers spend long periods of time on their feet and put a lot of strain on their bodies, from lifting and assisting the person they are caring for, to moving equipment,” says Tim Hutchful from the BCA. “Even though our bodies are very well adapted to a variety of tasks, carers need to be particularly careful not to overload themselves and put their backs at risk.
“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 simple three minute exercise routine – Straighten Up UK – that is easy to incorporate into daily life and aims to strengthen the spine and improve posture. Visit www.chiropractic-uk.co.uk for more information.
