Let’s Talk About Pain Relief for Nurses

Nursing is a demanding profession. Between lifting patients, moving equipment, and any accidents, experiencing pain of your own is nearly unavoidable.

In fact, nursing assistants topped the list of musculoskeletal injuries and disorders in a release by the Bureau of Labor Statistics.¹ Registered nurses weren’t far behind at #5.¹ This puts your injury rate above fire fighters, construction workers, and many other labor-intensive jobs.

As mentioned in Part Two of this series, Stop Turning Nurses into Patients! - Safe Patient Handling, that’s why it’s important to practice safe patient handling and use lift equipment when it’s available.

Already in pain? Here are some suggestions for relief.

Foot Pain
Back and Shoulder Pain
The Importance of Stretching and Exercise

Foot Pain

Wear the Right Shoes & Orthotics

Long hours on your feet can leave you in pain. It’s worth it to invest in a good pair of comfortable shoes. Make sure the shoes are wide enough so your toes aren’t being compressed. If you’re not sure what to get, talk to fellow nurses for suggestions. Clogs and tennis shoes are common choices, but all feet are different. If you feel like your feet need more support, orthotics can help. They absorb shock which may reduce your foot, knee, and back pain. When in doubt, choose comfort over style, your feet will thank you.

Release Tension with a Foot Massage

Now that you know how to prevent foot pain, let’s talk about relief. A foot massage is a great way to soothe painful feet. Some people use a tennis ball as a quick way to relieve their pain, but massagers with bumps or indentations can be even more helpful for applying targeted pressure. Some rollers can even be chilled for additional inflammation reduction. Another option is to rest and elevate your feet. This increases blood flow and gives your feet a break.

Give Your Feet the Spa Experience

Prefer warm relief? Paraffin wax treatments can reduce soreness and hydrate your skin. Paraffin booties offer the same benefits as a paraffin unit – without the mess or need to purchase equipment. They’re easy to heat in your microwave and use in a matter of minutes. Enjoy soothing warm with a relaxing paraffin wax spa treatment.

Back and Shoulder Pain

Protect Yourself with Easy-to-Wear Back & Shoulder Supports

Do you suffer from back and shoulder pain? Most of this pain comes from moving heavy equipment and assisting in patient transfers. Try to use mechanical lifts when possible and team lifts if needed. Remember: it’s worth waiting for help to avoid an injury. In fact, the American Nurses Association (ANA) supports eliminating manual lifting completely!²

You can also protect your back by wearing a support. Many options can be worn under clothing and still allow for full range of motion. If your shoulder is your most painful area, a shoulder orthosis can support your injury while it heals.

Target Pain with a Foam Roller

If you’re already in pain, you might want to consider foam rolling, which can help relieve tight muscles after a strenuous shift. If you need greater myofascial release, a foam roller wrap or a roller with ridges can help you achieve a deeper tissue massage.

Try Hot & Cold Therapy

In the first 24-72 hours after an injury, you should ice the area to reduce inflammation. For more chronic back pain, heat is often more helpful for loosening tense muscles and promoting blood flow to the area. Hot and cold therapy packs let you enjoy both because they can be frozen or microwaved. Choose a pack with a strap so it stays in place and allows you to move around during use.

For fast relief while working or after a long shift, try a topical analgesic, like Biofreeze. The cold relief can be used for a variety of conditions, including sore muscles and joints, sprains and strains, arthritis, and bruises. A study found that Biofreeze is nearly two times better than ice for reducing pain – and it lasts longer, too!

Shock Your Pain with Electrotherapy

A less common pain solution is a TENS unit. A transcutaneous electrical nerve stimulation (TENS) unit sends electricity through the skin, which provides a tingling sensation that helps relieve pain. There are two theories on how it works: One is based on the pain gate theory, where the stimulation blocks the nerves from transmitting pain signals to the brain. The other theory is that it triggers the release of endorphins, which help mask pain.

Be Mindful of Your Posture & Sitting Habits

Make sure your work and home environment aren’t worsening your pain. Sit with proper posture when charting. Remember the 90-90-90 rule – your knees, hips, and elbows should all be at 90° when seated. A seat cushion can help support this positioning. At home, avoid aggravating your pain while sleeping. The right pillow can help keep you positioned properly and help reduce your back pain at night.

The Importance of Stretching and Exercise

Do yourself a favor, and take the time to stretch before and after your shift. Stretching keeps your muscles flexible so exertion doesn’t lead to injury. Be sure to focus on muscles that you use regularly while working, such as your hamstrings and glutes. To achieve a dynamic stretch, try adding a stretch strap or exercise ball to your stretching routine.

Exercise also plays a role in injury prevention. Strong muscles can help reduce your risk of injury on or off the job.

A TheraBand CLX Resistance Band is an easy-to-use tool for strengthening your arms, legs, and core. Choosing a band with loops makes it easy to hold the band and adds even more exercise options to your workout. You can even take the latex-free bands with you to work and exercise during your lunch break. Or use the bands at home whenever you have time in your busy schedule.

Not sure how to exercise with resistance bands? Try this at-home workout, suitable for all fitness levels!

20 Minute TheraBand CLX Workout - At Home

Don’t forget, your best option for pain relief is prevention. Avoid manual lifts when possible, use the lift equipment that’s available on your unit, and follow your facility’s safe patient handling guidelines. If you are in pain, see a doctor, get relief, and change your habits to stay pain free in the future!

Read Part 4 of this series, How Nurses Can Find Time to Exercise, for exercise suggestions and refer back to this article if you overdo it while working out.

References

1. Bureau of Labor Statistics. (2013). Table 18. Number, incidence rate, and median days away from work for nonfatal occupational injuries and illnesses involving days away from work and musculoskeletal disorders by selected worker occupation and ownership, 2013. Retrieved from https://bit.ly/2vOtQNL
2. American Nurses Association. (2008). Elimination of Manual Patient Handling to Prevent Work-Related Musculoskeletal Disorders. Retrieved from https://bit.ly/2M5ySQW
3. Central Physical Therapy. (n.d.). TENS stands for Transcutaneous Electrical Nerve Stimulation. Retrieved from https://bit.ly/2MwmWnw

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.