As a community of nurses, it is so important we find ways to strengthen our bodies to prevent workplace injuries.  Injuries on the job have a devastating impact on the supply of available workers in the profession now and in the future.

The nursing shortage in this country is not new news.  Unless you’ve had your head in the sand for the last ten years, you’ve heard the numbers and statistics many times over.  These days, organizations, consultants and industry leaders are collaborating together to determine what exactly needs to be done to mitigate the situation.

Here in New Jersey, the nursing shortage remains persistent.  A survey conducted for the Health Professionals and Allied Employees Union (HPAE) in 2007 shows an array of issues contributing to the shortage.  Of particular concern: 

• More than 25% of RNs surveyed reported suffering a work-related injury in the past five years resulting in lost time from work.
• 52% reported back or other musculoskeletal injuries from lifting or moving patients.  65% of RNs responded that such injuries are their biggest concern with being an RN.

Those are alarming statistics, especially given the consequences such metrics have on the future of nursing.  A separate survey shows that 47% of RNs and 30% of Techs reported having considered leaving patient care during the past two years specifically because of the physical demands of their job.

As a result of this research, you may have noticed new Safe Patient Handling policies at facilities.  These policies have been successful in creating programs that have reduced the problem to an extent and minimized Workers Compensation claims.  But, the truth is, nursing is a physically demanding profession, and ALL nurses should regularly engage in exercises specifically geared to reducing injuries from moving and lifting patients.

There are exercises you can do to help prevent injuries like this.  You can do them anywhere – at home, at the gym, or even on the unit.  You will be focused on your Core muscles, which are the muscles of your abs and spine.  These are the muscles (29 of them that attach to your lumbo-pelvic-hip area, to be precise!) that keep your body stabilized and balanced.  They allow for efficient acceleration, deceleration, and stabilization during dynamic moves, and help prevent possible injuries.

Before you dive in and start strengthening your core, it is VERY important you go about it systematically.  Again, it's simple stuff, but it's critical you follow the right order to avoid injury.  There muscles of the core are divided into two categories:  stabilization and movement.  Both categories must work in concert with each other, but the stabilization muscles MUST be strengthened before the movement musculature.  Otherwise, it would kind of be like building a house without a strong foundation.  The foundation must be set on a stable platform before you build up the house.  Otherwise, disaster.  Your body is the same - you must first be stable to then move efficiently.

CORE


RECTUS ABDOMINIS [1]:  The abs - what most people think of when you say Core.  It's only one part of an the integrated system. 
EXTERNAL [2] + INTERNAL OBLIQUES [3]:  These muscles rotate the body from side to side in.
TRANSVERSE ABDOMINIS [4]:  These are some of the most important muscles of the CORE. These are the muscles that help STABILIZE the spine, help us stand/sit erect, and they coordinate movement.

Not shown above are other important muscles like the Hip adductors, hip abductors, erector spinae, hamstrings and others.  These other muscles - not shown - are those in the Movement category.

EXERCISES YOU CAN / SHOULD DO
Stabilize your core first.  You can do the following anywhere!  Aim for 2-3 sets of 10-15 reps for each exercise you do.  Do no more than 3 exercises for the first few weeks, 3-4 days per week.

Start here:  Stabilization exercises - with links to descriptions:
- Plank (no reps here - just hold the position for 20 - 60 seconds)
- Superman
- Two-Leg Floor Bridge- Floor Cobra
- Side Plank (no reps here - just hold the position for 20 - 60 seconds per side)

Then Progress to these moves (after 3-4 weeks):
- Reverse Crunch- Ball Crunch (need a medicine ball! - so may not be do-able on the unit)
- Bicycle
- Leg raises

There are so many varieties on the above moves you could never run out of new things to try.  Let me know how you're progressing and if you need more insight, help or ideas.  I can help you then design a plan to strengthen the movement muscles in the Core as well.  By being proactive and dedicated, you'll strengthen your body and vastly reduce your chances of getting injured while caring for your patients. 

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