As a Parkinson’s carer, how can you make sure you are looking after yourself well? Caring for someone with Parkinson’s can often put a lot of strain on you physically, so looking after your back and preventing back pain and discomfort is hugely important.
As a Parkinson’s carer, your day-to-day life may involve a lot of lifting and turning, putting extra strain on your back, neck and shoulders.
Here, we share some need-to-know techniques for lifting, to ensure minimal back strain and to prevent you from injuring yourself, as well as easy ways to keep your back in good shape.
Physiotherapist (and President of Parkinson’s Europe) Josefa Domingos – who has spent decades specialising in physiotherapy for Parkinson’s – has approved the following advice.
Advice for Parkinson’s carers
Think before lifting
Don’t rush into things. Always make sure you are capable of lifting something safely before you give it a try. So many back injuries result from improper lifting, so consider the weight of the object first and be realistic.
To protect your back as you lift, bend at the knees, feet wide apart, keep the object close to your body and avoid twisting.
No sudden movements
A lot of back pain is caused by sudden movements. Try not to twist or jerk your spine when lifting as this is more likely to cause back strain.
Be mindful of your posture
Good posture is the key to good back health, so always keep this in mind when standing. Actively try to keep your head up and shoulders straight and avoid slouching.
The same goes for when you’re sitting down – make sure your back is supported at all times with an ergonomic chair or a cushion in the arch of your back. Correct your posture as soon as you notice yourself hunching or slumping.
Try not to bend
Wherever you can, avoid bending. If you’re caring for someone who is sitting in a chair, sit next to them rather than leaning over.
And, if you’re helping someone with Parkinson’s with their socks and shoes, protect your back by sitting or crouching on the floor rather than bending
Don’t take risks
Whether you have Parkinson’s or care for someone who does, daily life goes on as normal. However, to keep your back safe it is helpful to avoid activities that could cause damage or make existing back pain worse.
Gardening is a great way to get some fresh air and keep active, but it may be wise to avoid heavy digging. Do not strain trying to lift things from high shelves or attempt to carry awkward objects, as this will likely result in back strain.
Keep active
As a carer you need to look after yourself, and regular exercise is one of the best ways to do that. It’s essential for keeping you mobile and building up the core muscles which support the back – plus, it’s a great tonic for your mental health.
Lack of exercise may lead to stiffness and back pain, so it is important to be active every day. Exercises like pilates or Yoga can be particularly useful for low back pain.
Encourage mobility
As well as keeping yourself as fit and healthy as possible, try to encourage the person you care for to keep mobile as much as they can.
Not only is this important for their own physical health, it helps to minimise any avoidable weight bearing or stress on your part as a carer. Talk to a physiotherapist or occupational therapist for advice on ways to keep active.
Keep an eye on your weight
A healthy diet will benefit you in many different ways, including your back health. Being overweight tends to increase the chance of getting low back pain, so eat a healthy diet and get moving to keep this at bay.
Sleep well
Getting the right amount of sleep is important for your wellbeing, and a good sleeping posture is crucial to prevent back strain and pain.
Opt for a firm but not hard mattress; if the bed sags when you lie on it, it may be time to consider buying a new mattress.
