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Few professions ask as much of the body as nursing and aged care.

One moment you’re helping someone out of bed. The next, you’re pushing equipment down a corridor, assisting with personal care, responding to an emergency or spending hours on your feet.

Unlike many office-based jobs, healthcare work rarely allows you to move at your own pace. Every shift is different, and your body needs to adapt to constant lifting, bending, walking and reaching.

It’s no surprise that back pain is one of the most common musculoskeletal complaints among nurses and aged care workers.

While it’s impossible to remove every physical demand from the job, there are practical ways to reduce unnecessary strain and better support your back throughout your career.

It’s Rarely One Lift That Causes the Problem:

Many people remember one patient transfer or one awkward movement before their back pain started.

In reality, discomfort often develops because of the accumulated workload over weeks, months or even years.

Think about everything your back does during a typical shift:

• assisting patients to stand
• repositioning residents in bed
• pushing wheelchairs and beds
• lifting equipment
• bending during personal care
• walking long distances
• standing for extended periods

Each task may be manageable on its own.

Together, they create a significant physical workload.

Your Back Doesn’t Get Many Breaks:

Healthcare workers often spend hours moving without real opportunities to recover.

Missed meal breaks, busy wards and unexpected emergencies can mean your muscles are working continuously for an entire shift.

Recovery isn’t only something that happens after work.

Taking even a few moments to:

• change position
• gently stretch
• walk differently
• reset your posture

may help reduce the build-up of muscle fatigue throughout the day.

Use Equipment Whenever It’s Available:

Modern healthcare workplaces provide manual handling equipment for a reason.

Slide sheets, hoists, transfer belts and adjustable beds are designed to reduce physical strain for both patients and staff.

It can be tempting to “just do it quickly,” particularly when you’re busy.

However, using the appropriate equipment whenever possible may help reduce unnecessary stress on your back and shoulders over time.

Don’t Let Time Pressure Change Your Technique:

Busy shifts often encourage rushed movements.

This is when people are more likely to:

• twist while lifting
• reach further than necessary
• move without repositioning their feet
• carry awkward loads alone

Whenever practical, taking a few extra seconds to position yourself well before assisting a patient may reduce unnecessary strain.

Small adjustments repeated hundreds of times each week can make a meaningful difference.

Strength Matters as Much as Technique:

Good manual handling techniques are important, but your body also benefits from being physically prepared for the demands of the job.

Regular strength and conditioning may help improve your ability to cope with repetitive lifting, carrying and prolonged standing.

Exercises that support the:

• core
• hips
• gluteal muscles
• legs
• upper back

may contribute to better movement and overall musculoskeletal health.

The most appropriate program depends on your individual needs and fitness level.

Recovery Starts After Your Shift:

Once your shift finishes, recovery becomes just as important as the work itself.

Simple habits that may support recovery include:

• gentle walking
• stretching tight muscles
• staying hydrated
• eating nutritious meals
• prioritising sleep
• allowing time for physical recovery between shifts

Looking after your body outside work may help improve your ability to cope with demanding days.

Listen to Early Warning Signs:

Many nurses ignore discomfort because they believe it’s simply part of the job.

However, recurring symptoms shouldn’t be dismissed.

Pay attention if you notice:

• stiffness every morning
• pain that lasts beyond your shift
• discomfort that keeps returning
• difficulty lifting comfortably
• pain that begins affecting your sleep

Seeking advice early may help prevent a temporary problem from becoming a longer-term issue.

How Chiropractic Care May Help:

Following an appropriate assessment, chiropractic care may form part of a broader approach to managing work-related musculoskeletal pain.

Depending on your presentation, care may include:

• manual therapy where appropriate
• soft tissue techniques
• mobility exercises
• strengthening recommendations
• movement education
• posture and ergonomic advice
• strategies to improve manual handling movements

Management is tailored to your individual symptoms, workplace demands and personal goals.

When Should You Seek Professional Advice?

Arrange an assessment if:

• back pain keeps returning after shifts
• symptoms limit your ability to work
• pain travels into your leg
• stiffness is becoming more frequent
• discomfort affects your sleep
• self-management isn’t improving your symptoms

Early assessment may help identify contributing factors before they begin affecting your work and quality of life.

FAQ:

Why do nurses often experience back pain?

Nurses frequently perform repetitive lifting, bending, standing and patient transfers, all of which can place ongoing demands on the back and surrounding muscles.

Can aged care work cause lower back pain?

The physical nature of aged care work may contribute to lower back pain, particularly when combined with repetitive manual handling and prolonged standing.

What can nurses do to reduce back pain at work?

Using manual handling equipment, maintaining strength, taking movement breaks where possible, wearing supportive footwear and prioritising recovery may help reduce physical strain.

Should I keep working if my back hurts?

If your pain is persistent, worsening or affecting your ability to work safely, it’s important to seek professional advice rather than ignoring your symptoms.

Can chiropractic care help with work-related back pain?

Following an appropriate assessment, chiropractic care may help support spinal mobility, movement quality and musculoskeletal function as part of an individualised management plan.

If back pain is making long shifts more challenging, book an appointment online with Wellbeing Chiropractic. With clinics across Melbourne, Sydney and Brisbane, our chiropractors can assess your movement, understand the physical demands of your role and create a personalised care plan to help you stay comfortable at work and beyond.