COVID-Weary Nurses: Here Are 7 Ways to Stay Inspired in 2021
Rich Bluni, RN, says we can reconnect with meaning and purpose even in these dark times. Here are seven simple, yet powerful tactics to keep in mind as we head into a new year.
Pensacola, FL (December 2020)—2020 has been an unbelievably tough year for nurses. And while can hope for a better 2021 we’re painfully aware there are no guarantees. So as we step into an uncertain new year, how can we find the inner strength to keep going and show up in the way our patients deserve? Rich Bluni says the only possible answer is to purposely reconnect with that sense of purpose, meaning, and mission—that sense of calling—that drives us.
“That doesn’t ‘just happen’ even in good times; it’s a choice we must make every day,” says Bluni, himself an RN with over 25 years of experience in the ER, Trauma, and ICU and author of best-selling books Inspired Nurse (Huron|Studer Group Publishing, 2009, ISBN: 978-0-9749986-7-1, $24.95) and Inspired Nurse Too (Huron|Studer Group Publishing, 2016, ISBN: 978-1-6221804-6-2, $28.00). “And in times like these, it’s a choice we need to make every hour, sometimes every minute. If we don’t, we will quickly get overwhelmed by pain, fear, and negativity.”
Bluni—who last spring shared stories and tactics from Inspired Nurse in short video segments—says hard times contain moments that can deeply inspire us if we make a point of staying open to them. Here, he offers a few tips for reconnecting with your inspiration in 2021.
Take 10 minutes to relive a moment when you made a real difference. In Chapter 1 ofInspired Nurse, Bluni recalls an incident he’s titled “The Day the Nurse Stood Still.” He was driving when a car flipped over on the freeway and he rushed to help a desperate mother and her dying baby. In the midst of all that blood and panic, he managed to resuscitate the baby. Now, when he is having a tough time, he relives the whole incident—the sounds, the sights, the emotions, and especially the joy he felt when the baby started breathing again.
“You can do the same,” he says. “Throughout your day, at any moment when you’re feeling crushed and exhausted, like you can’t go on, close your eyes, take a breath, and be right back there when you saved a life or did something incredible. Relive your greatest moment. Your mind doesn’t know the difference between it really happening and the memory.”
Write down your gratitude… Even in a pandemic, there are things to be grateful for. Maybe a patient you thought was going to die actually recovered. Maybe a coworker paid for your lunch. Maybe the cafeteria had that carrot cake with the cream cheese frosting you love. Charting those moments of gratitude (however big or small) not only does wonders for your mindset, it helps you remember why you chose this deeply meaningful line of work.
“Whether it’s in a journal, a notepad, or on a sticky note, write down three things about your work that you are thankful for every day,” says Bluni. “Each day, look it over and add to your list. It’s not an exercise in ‘woo-woo feel-good fluff’; it is a powerful tool to recalibrate yourself when you are hurting. Getting yourself into a state of gratitude takes away the ability to be in a state of negativity. You almost cannot be in a state of gratitude and negativity at the same time, but you can choose.”
…then, share it with others. Chances are, some of the “things” you find yourself writing on your gratitude list are actually people. Maybe it’s the coworker who always jumps in to help, the unit secretary who runs your labs for you when you’re swamped, or the food service employee who always remembers your lunch order.
“Extend your gratitude to someone every day,” advises Bluni. “Give them a thank-you note, tell them face-to-face—even if it has to be from 6 feet away while wearing full PPE!—or send a note to their supervisor praising their awesome attitude. Not only will you feel better, you’ll help others feel better at a time when most likely they really need it.”
Make a self-care plan. Even in the best of times, nurses are so busy being caregivers to our patients, our students, our peers, our employees, and even to our friends, communities, and families that we rarely extend the same courtesy to ourselves. Right now, it’s more important than ever to set goals that will change your life in a positive way.
“Set aside an hour or so, maybe on a day off, if you’re getting those these days,” suggests Bluni. “Get out a journal or pad and write the following labels on five separate pages: Mind, Body, Spirit, Love, and Prosperity. Under each title, come up with just two things that you can do, change, read about, or experience every day that would impact that part of your being. In the ‘Body’ category you may write, ‘walk a mile,’ ‘eat more green veggies,’ and ‘drink eight glasses of water.’
“Each week, focus on taking action in those areas, even if it’s one very small action,” he adds. “It may feel strange to focus on improving your life at a time when the world seems to be falling apart, but now is when we need to be at our best. Give yourself every advantage. The old cliché about airplane safety tells us that when an oxygen mask falls, we are supposed to put it on ourselves first and then put a mask on someone who needs help. That’s literally the opposite of what a nurse is all about, but in times like these especially, you simply have to find a way to take care of yourself in order to be able to do the things we are being called on to do today.
“And for the love of all things…go easy on yourself! Nurses hold themselves to the highest of standards—and we should—but don’t do that at the expense of your mental and physical health! I know we all want to be perfect, but that’s a bar too high. In the middle of a pandemic, maybe strive for ‘panderfect’! What I mean is not lowering your standards of safe care or anything like that, but don’t beat yourself up if you’re not your usual self. Be your best. Give your best. But, please, be kind to you!”
Get intentional about who you spend time with. Who do you chat with on breaks during your shift? Who do you sit next to in the cafeteria? Who do you vent to when times are tough? Often, we don’t make these decisions consciously; they’re as much a part of our routines as, well, getting dressed and going to work. The problem is, we might be hanging out with psychic vampires who drain our life force and break us down with their negativity.
“Your two most valuable resources are your love and your time,” Bluni says. “So if you’re spending them on people who spread fear, or hold grudges, or don’t act in ways that are kind and compassionate, I encourage you to become more intentional about your relationships. Really think about who lifts you up and who brings you down, who gives you hope and who takes it away. The company you keep has a big impact on your attitude and well-being.”
Stop blaming yourself for others’ difficult behavior. All nurses have plenty of experience dealing with the occasional patient or family member who is grouchy, ungrateful, demanding, or even downright mean. And because we’re so committed to providing the best care, we often take their difficult behavior personally. What could I have done better? What did I do to provoke that comment? Should I have spent more time explaining the medication’s side effects? Etc.
“Realize that 99 percent of the time, difficult patients aren’t reacting to you but to their circumstances,” Bluni reminds. “The real antagonist is their pain, fear, lack of mobility, etc.—and as a caregiver, you’ve simply been caught in the crossfire. Try not to take their bad mood personally. Easy to say…hard to do. Here’s the thing: If you believe someone is doing or saying something out of spite, you certainly feel a certain way toward them. Who wouldn’t? But, if you believe that someone is doing or saying something out of fear, then your whole outlook changes. If your child screams at you because they’re angry, you may react in a certain way, versus if they scream because they are having a bad dream, or are scared of a loud noise…your compassion reflex is immediately triggered. People are scared right now. Most of us are scared right now. Knowing that gives you a different perspective.”
Realize that you don’t rent your life. You own it. Would you ever rent a car and then immediately take it to a mechanic to pay for a tune-up, tire rotation, and then a good wash and wax? Of course not. But is this how you treat your work life? Do you let bad situations and other people’s negativity dictate how you feel? If you do, then you’re renting. If you want to have a more inspirational work life, decide to be more focused on inspiration.
“You can’t wait around for someone to rescue you or to fix how you feel,” says Bluni. “Start by practicing gratitude and improving yourself. Connect with other people every chance you get. Opportunities to do so exist around each corner in healthcare. We forget how abundant these chances are because they are almost too obvious. Look for inspiration today. Look for ways to give. Own your life—especially right now.”
If you lean into the vital work you’re doing right now and find a few moments to take care of you…you may come out on the other side with a whole new perspective.
“It’s when times are toughest that we learn the most valuable lessons and experience the biggest leaps in our personal growth, as painful as it may be, as scary as it may be,” says Bluni. “If there’s one thing that has been made abundantly clear throughout all of this, it’s that nurses are the most resilient, compassionate, and inspiring people on this earth…and the world is seeing that clearer than ever. That’s one bright spot we can be grateful for.”
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About the Author: Rich Bluni, RN, is the author of the best-selling books Inspired Nurse, Oh No…Not More of That Fluffy Stuff!, and Inspired Nurse Too. He has an active and popular Facebook page called Inspired Nurse.
Rich has been an RN since 1993. He has worked as a nurse in Adolescent Oncology, Pediatric ICU, and Trauma ICU departments as well as serving as a pediatric flight and transport nurse. He has served as an ED nursing manager as well as a senior director of risk management, quality, and patient safety.
He came to Studer Group in 2007 as a coach working with dozens of healthcare organizations and leaders to drive outstanding results. He is presently a senior director with Huron and a Studer Group national speaker, having traveled across North America to speak in front of hundreds of thousands of healthcare workers and leaders in hundreds of healthcare organizations, large healthcare conferences, as well as virtual webinars.
Russell Alexander Law Firm Warns That Covid-19 Vaccine Could Lead to Disputes Among Divorced Parents Collaborative family law firm outlines legal rulings that set parameters
LINDSAY, Ontario—Russell Alexander Collaborative Family Lawyers warned that the upcoming coronavirus vaccines could lead to disputes among divorced parents over whether each caregiver and the child are vaccinated.
“The coronavirus pandemic has introduced a lot of complications to parenting agreements, and we should expect something similar as the Covid-19 vaccine is rolled out,” said founder Russell Alexander. “In this case, there is a lot more guidance that we can rely on, however.”
Alexander said that past court decisions on routine vaccinations and provincial and national laws on health care workers will resolve personal disputes between parents who are skeptical and those who are supportive of vaccination.
With at least three vaccines being prepared for distribution early next year, polls show the majority of Canadians wish to get vaccinated. In a recent Ipsos poll, 61 percent even said they support mandatory vaccinations.
But, as with any vaccination, there are parents who are skeptical of the science that shows vaccines prevent disease, which can cause a clash with those concerned about the health of their children. In the past, Canadian courts have ruled that the typical “due diligence” requirement for major decisions on children’s health may be relaxed in the case of a vaccine as it relates directly to their physical and mental welfare.
“Courts generally recognize the science behind vaccines, which should boost parents who wish to keep their child healthy in any dispute,” said Alexander.
He noted that in a recent case involving the coronavirus pandemic, a court split decision-making authority between separated parents, giving custody to the mother but giving the father the express right to make the final decision on whether their child was vaccinated for the coronavirus when a vaccine becomes available. Russell Alexander is author of the new book, "Everything You Always Wanted to Know About Divorce," which includes a bonus chapter on divorcing during the pandemic.
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RussellAlexander Collaborative Family Lawyers
Russell Alexander Collaborative Family Lawyers is committed to practicing exclusively in the area of family law in Ontario dealing with all aspects, including separation and divorce, child custody and access, spousal support, child support, and division of family property. A team of lawyers provide guidance from start to finish, helping clients identify and understand the legal issues as well as the options and opportunities available through the transition. The firm has offices in Lindsay, Whitby, Oshawa, Markham, Peterborough and Toronto, Ontario. For more information, visit: http://www.russellalexander.com
Blood alcohol levels much lower than the legal limit impair hand-eye coordination
FOR IMMEDIATE RELEASE
In previous studies, eye movements and vision were only affected at blood alcohol concentrations (BACs) approaching the legal limit for driving (0.08% BAC), in England, Wales and Northern Ireland (1).
New research published in The Journal of Physiology however found for the first time that hand-eye coordination is dramatically more sensitive to alcohol with some measures of coordination impaired by more than 20% at BAC levels as low as 0.015%.
In particular, the ability to process visual motion, which is crucial for hand-eye coordination in driving and other activities, is compromised after consuming the equivalent of less than a half of beer, for a person around 75 kilograms in weight.
The findings from the research team based at NASA’s Ames Research Center provide new information on the potential impact of even minimal alcohol consumption on high-risk human activities that rely on keen visual and visuomotor control, like driving, piloting, or working heavy machinery.
NASA is interested in developing sensitive yet non-invasive methods for detecting mild impairments. The researchers used low-dose alcohol to mildly, and reversibly, impair brain function as a proxy for other stressors that could affect performance in aerospace settings, such as altered gravity or atmospheric conditions, or in earth-based situations, such as neural illness, head injury or sleep deprivation.
Using this technique, they show that a set of eye measurements represents an ultra-sensitive new approach for detecting performance deficits, valuable for studying brain impairments in people on Earth and also in space.
Apart from this finding specific to alcohol-induced impairment, this study further demonstrates how a specially designed collection of non-invasive eye measurements can be used to measure mild deficits of processing in the brain.
To conduct the study, the researchers measured volunteers’ eye movements, pupil responses, and BAC, multiple times during a day while they performed a specially designed task, before and after they drank alcohol.
At random, the volunteers were assigned a mixed drink containing a certain quantity of alcohol achieving either the higher (0.06%) or lower (0.02%) peak BAC levels so that they were not aware of exactly how much they drank on a given day.
The special task involved looking at a set of stationary points on a computer screen, then following with their eyes a dot that moved in a random direction, at a random speed. The dot started moving at a random time so that guessing did not help.
The researchers then computed 21 different ocular measures that have been shown to assess neural processing in specific brain areas that contribute to different components of the eye-movement and pupillary responses.
The study participants were men and women, mostly in their 20s, who drink on average 1-2 drinks per week. Therefore, the researchers haven’t looked at the impact of age, nor have they tested heavy drinkers. The researchers made sure that participants had a full-night's sleep the night before, and asked that they abstain from both alcohol and caffeine consumption for several nights in a row prior to testing.
In future studies, the researchers plan to look at how their eye measurements are affected by other types of neurological conditions, such as those caused by degenerative diseases or toxic exposures. By using alcohol as a heuristic reference, they’ll be able to compare any new-found impairments to that caused by consuming a certain number of alcoholic beverages.
Terence Tyson, first author on the study, said:
“Our findings provide a cautionary tale that the subjective experience of drunkenness is often not aligned with objective impairment of sensorimotor coordination. In other words, most people feel they are unimpaired after one drink, yet they are to a significant degree.”
Thus, driving may be affected by drinking just a small amount of alcohol, even though the driver may feel fine and be well within the legal limit.
Full paper title: Dose‐dependent sensorimotor impairment in human ocular tracking after acute low‐dose alcohol administration; Link to paper https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP280395 (link will only work after the embargo date. Before then, please email the press office for a copy of the paper)
The Journal of Physiology publishes advances in physiology which increase our understanding of how our bodies function in health and disease. http://jp.physoc.org
The Physiological Society brings together over 4,000 scientists from over 60 countries. The Society promotes physiology with the public and parliament alike. It supports physiologists by organising world-class conferences and offering grants for research and also publishes the latest developments in the field in its three leading scientific journals, The Journal of Physiology, Experimental Physiology and Physiological Reports. www.physoc.org
ams and Precision Biomonitoring announce global partnership to enable pandemic control through the development of a rapid saliva antigen testing device for Covid-19 (SARS-CoV-2)
The easy-to-use, lab-free Covid-19 (SARS-CoV-2) antigen test solution aims to provide reliable results in around 15 minutes at the point-of-care
The objective is affordable, rapid mass testing by analyzing saliva samples and allowing digital results to be uploaded to a medical cloud
Innovative approach using ams spectral sensor to enable higher readability and unambiguousness of results // enable more easily readable and unambiguous test results
Initial results, on inactivated virus particles, indicate a very good sensitivity in the order of cycle time (CT) 31, which could lead to the identification of asymptomatic persons
PREMSTAETTEN, Austria and GUELPH, ON, Dec. 21, 2020 /CNW/ - Today, ams (SIX: AMS), a leading worldwide supplier of high performance sensor solutions, and Precision Biomonitoring, a Canadian-based leader in virus detection tools, announce a global partnership to share technologies to develop an innovative testing device for the Covid-19 (SARS-CoV-2) virus. The partnership will see ams' innovative spectral sensor technology paired with Precision Biomonitoring's lateral flow and digital capabilities. The combination is expected to re-imagine mass testing devices for Covid-19 (SARS-CoV-2). Initial results, on inactivated virus particles, indicate a very good sensitivity in the order of cycle time (CT) 31, which could lead to the identification of asymptomatic persons.
"The pandemic is still with us and will continue to be part of our lives well into the new year. This partnership with ams will continue to provide innovative solutions urgently needed by government and authorities to help track and control this virus," says Dr. Mario Thomas, CEO, Precision Biomonitoring. "We are dedicated to developing quality testing devices and with the addition of this highly-sensitive technology we will continue to change the testing landscape."
To create innovative solutions and support pandemic control, ams and Precision Biomonitoring are investigating the efficacy and sensitivity of a lab-free lateral-flow test connected to a medical cloud, to detect virus particles in as little as around 15-minutes. The test is focused on detecting the virus at earlier stages of infection, before symptoms have appeared.
The ams spectral sensor solution allows fluorescence-based read out of antigen detection, strengthening ams' leadership in delivering high-quality professional health diagnostics, designed to improve speed and reliability of rapid, point-of-care diagnostics.
"Governments and authorities need to enable fast, reliable and effective testing. Our initial results for this solution indicate that even asymptomatic patients who carry the virus could be more readily identified. We expect the combination of Precision Biomonitoring and ams technology to become an essential tool in the effort to help control the pandemic and resume the many economic and social activities that comprise what we call normal life," says Jennifer Zhao, Executive Vice President, division Advanced Optical Sensors, ams. "This is aided by the fact that, once approved, the testing solution can be produced inexpensively and without complex limitations at high scale. We hope that this solution will eliminate complicated logistics and clinical processes and streamline approaches to mass testing."
About ams ams is a global leader in the design and manufacture of advanced sensor solutions. Our mission is to shape the world with sensor solutions by providing a seamless interface between humans and technology.
ams' high-performance sensor solutions drive applications requiring small form factor, low power, highest sensitivity and multi-sensor integration. Products include sensor solutions, sensor ICs, interfaces and related software for consumer, communications, industrial, medical, and automotive markets.
With headquarters in Austria, ams employs around 9,000 people globally and serves more than 8,000 customers worldwide. ams is listed on the SIX Swiss Exchange (ticker symbol: AMS). More information about ams can be found at https://ams.com
ams is a registered trademark of ams AG. In addition many of our products and services are registered or filed trademarks of ams Group. All other company or product names mentioned herein may be trademarks or registered trademarks of their respective owners. Information provided in this press release is accurate at time of publication and is subject to change without advance notice.
About Precision Biomonitoring Founded in 2016 by a team of scientists from the University of Guelph's Biodiversity Institute of Ontario, Precision Biomonitoring provides TRIPLELOCK™ onsite eDNA surveillance platform solutions that give customers earlier detection of organisms for a more rapid response. Customers are any organizations that need onsite surveillance and rapid identification of any organism in any environment. The Precision Biomonitoring team is at the forefront of technological innovations in the genomics industry. Our vision is a world where we can identify any organism on the spot, in an instant, anywhere on the planet. https://precisionbiomonitoring.com
4 Common Back Injuries Professional Athletes Often Face
Professional athletes use their bodies more often than the average individual. For this reason, they are more prone to injury. We're going to take a look at four of the most common injuries that occur to the backs of professional athletes around the globe.
Lumbar Disc Herniation
Your spine is made up of many vertebrae, which are rectangular bones that are stacked on top of one another. The lower section of the spine is referred to as the lumbar spine. This area is very susceptible to back injuries as they absorb much of the blow during our daily movements. When these discs get damaged, they take longer to heal than other sections of the spine because they have less blood flow.
Degenerative Disc Disease
Discs of the spine are composed of a large amount of water. This allows them to act as a spongy cushion. As degenerative disc diseases set in, these vertebrae become less spongy as they lose a large amount of their water. Athletes are known to be more susceptible to this disease, according to any sports medicine doctor, due to the movements of their aggressive sports movements.
Spondylolysis
When your lumbar spine undergoes repetitive injury, it can result in a condition known as spondylolysis. More specifically, each injury causes a microtrauma or stress fracture to a part of the vertebra. This condition is most commonly found in athletes that participate in weight lifting, wrestling, gymnastics, and diving. Most athletes will experience this condition as their activity level increases. The increase in physical activity aggravates the stress fractures of the vertebrae.
Muscular Strain
Muscular strain is the most common condition that athletes deal with. When muscular strains occur, athletes will experience a plethora of symptoms. These include aching sensations, muscular weakness, and spasms. Athletes facing this condition are best treated with gentle movement of the spine as mobilization is the key to getting blood to the vertebrae for healing. This injury can be prevented with proper lumbar biomechanics and core strengthening exercises.
Back injuries are one of the most common types of injuries experienced by athletes around the globe. As you can see, there can be many different causes of injury. The most common are the four mentioned above. As an athlete, it's important that you take the necessary precautionary measures to ensure that you reduce your risk of dealing with any of these painful back injuries.
The Quality End-of-Life Care Coalition of Canada acknowledges the grief that many have experienced during the pandemic
OTTAWA, ON, Dec. 18, 2020 /CNW/ - Many Canadians are experiencing grief due to the loss of their loved ones, but for a lot of us, grief also stems from the loss of our normal pre-COVID lifestyle and the loss of human contact. The Quality End-of-Life Care Coalition of Canada (QELCCC) would like to bring this discussion to the forefront of Canadians' minds, and support Canadians as they grieve this holiday season.
QELCCC supports and normalizes the conversation that grief and bereavement is a part of life. The Coalition encourages Canadians to share their stories. In addition, the Coalition is proud to provide a list of resources and tools to help Canadians throughout their grief journeys.
"The holiday season can be a particularly hard time of year for people mourning the loss of someone they love and the added loss of connections as a result of the pandemic can compound that grief," says Helena Sonea, Senior Manager, Advocacy at the Canadian Cancer Society and Chair of the Advocacy Committee at the Coalition. "It can help to find ways to connect with others virtually, to talk about the grief you're experiencing and to access resources that help you sort through the grieving process. Most importantly, know that you are not alone, and that support is available."
The Canadian Hospice Palliative Care Association (CHPCA) serves as the Secretariat for the Quality End-of-life Care Coalition of Canada. Sharon Baxter, Executive Director, CHPCA, and member of the Coalition Executive Committee says, "grieving is hard work under normal circumstances, and the pandemic has made normal bereavement very challenging. The COVID-19 pandemic has disrupted the way we are able to grieve, mourn and receive support."
Grief is a natural, normal and necessary journey when a loved one passes away. "We all handle bereavement and grief differently and helping Canadians understand this would go a long way to improving the end of one's life for dying Canadians, their family caregivers and other loved ones" added Sharon Baxter.
Everyone grieves differently. This is apparent when looking at the differences in grief patterns across the gender spectrum. Gender norms and expectations may impact the manner in which people cope.
Although life changing and at times overwhelming, most people successfully make their way through grief. Current research indicates that only 2-3% of people worldwide will experience a disabling form of grief known as complicated or prolonged grief1.
If you are struggling this holiday, the Quality End-of-Life Care Coalition of Canada is thinking of you and hope you can find peace this holiday season. At this trying time, we might be physically distant, but we are emotionally, spiritually and socially connected through our grief.
About the Quality End-of-Life Care Coalition of Canada (QELCCC)
The Quality End-of-Life Care Coalition of Canada (QELCCC) is a group of 35 national organizations dedicated to improving palliative care for all Canadians. The Coalition believes that all Canadians have the right to quality hospice palliative care. To achieve this, there must be a well-funded, sustainable national strategy for hospice palliative care. It is the mission of the QELCCC to work together in partnership to achieve this goal.
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1 Carmassi C., Bertelloni C.A., Dell'Osso L. (2018) Grief Reactions in Diagnostic Classifications of Mental Disorders. In: Bui E. (eds) Clinical Handbook of Bereavement and Grief Reactions. Current Clinical Psychiatry. Humana Press, Cham https://doi.org/10.1007/978-3-319-65241-2_14
More than 115 million people took road trips to visit loved ones last holiday season. That was pre-Covid. This year, exponentially more people will be driving long distances in cars to avoid crowded airports and airplanes. There are folks who might be driving cross country or down the northeast coast and spending in excess of 10 hours in a cramped car. Even for those who don’t normally have back pain, this type of situation can cause it.
Below are some tips from NYC Area Orthopedic and Spinal Surgeon Dr. Gbolahan Okubadejo on avoiding or mitigating back pain while driving this holiday season.
Get comfortable immediately
Take the time to make sure you're comfortable from the moment you set off on your trip. Discomfort at the beginning of your trip can turn into nagging pain later.
Keep your back pockets empty.
Sitting on your wallet, phone, or anything else may throw your spine out of alignment.
Mind your posture
Position your knees slightly higher than your hips, and keep your chin pulled in so that your head sits straight on top of your spine.
Sit a comfortable distance from the steering wheel.
Sit with your breastbone at least 10 inches from the steering wheel, and keeping your hands on the wheel at 9 and 3 (the sides rather than the top of the wheel). But don’t sit too far away either, which can cause you to reach too far for the wheel and places more stress on the lumbar spine, neck, shoulder, and wrists.
Shift in your seat periodically
When possible, try to move a little in your seat. Even 10 seconds of movement and stretching is preferable than sitting still. At a minimum adjust your seat and change your position slightly every 15 to 20 minutes. Pump your ankles to keep the blood flowing and provide a slight stretch in your hamstring muscles. Any movement that is safe to do in the car will help you alleviate back strain.
Make your ride as smooth as possible
Bumps in the road can jar your spine and increase pain. For a smoother ride, consider:
Aim for a Smooth Ride
Replacing worn shocks to limit the bounce in the car
Replacing worn tires to reduce vibration or shaking
Sit on a car seat pillow or coccyx cushion to provide more padding between you and the road.
Move yourself
Sitting in one position in a car will stiffen up your back muscles and can lead to achiness and possibly muscle spasms. Everyone should ideally take at least a 15-minute break for every 2 hours of driving. If you’re prone to back pain, you may want to take breaks more frequently, such as every 30 to 60 minutes.
What to do if you’re in pain
Cold therapy can help reduce inflammation and swelling. Consider bringing a cooler to store reusable ice packs or other cold therapy packs.
Heat therapy can help increase blood flow and relax the muscles. Various types of heat therapy are available to buy, such as heat wraps or heat pads.
Note about application: It is recommended to apply ice or heat for only 15 or 20 minutes at a time, then give your skin a rest to recover for at least a couple of hours before the next application.
About the Doctor
Gbolahan Okubadejo, MD, FAAOS, leads The Institute for Comprehensive Spine Care, with offices in the greater New York City area, as a spinal and orthopedic surgeon. Board-certified and fellowship-trained, Dr. Okubadejo specializes in the treatment of degenerative spinal disease, spinal deformity, and cervical, lumbar, and thoracic conditions.
Dr. Okubadejo earned his undergraduate degree at Brown University in Providence, Rhode Island, and his medical degree at Johns Hopkins University School of Medicine in Baltimore. He completed his internship and orthopedic surgery residency at Barnes-Jewish Hospital at the Washington University School of Medicine in St. Louis. Dr. Okubadejo completed a spinal surgery fellowship at the University of Pittsburgh Medical Center in Pittsburgh.
Dr. Okubadejo is a published research author and has presented his findings at several major spinal conferences around the globe. While a surgical resident, he won the Leonard Marmor Surgical Arthritis Foundation Resident Award for the best research project.
In 2017, Dr. Okubadejo formed company 360 Dynamized Core, which is focused on creating innovative, spine safe core fitness products and routines. The first patented product, 360
CoreBoard, launched to the market in 2020. Find out more at 360coreboard.com
Dr. Okubadejo believes in the power of preventive care, minimally invasive surgical procedures, open communication with patients, and personalized care. When he’s not caring for patients, he enjoys traveling, learning about different cultures and the arts, and playing golf.
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