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How to Relieve Pain In 10 minutes! Stretches for nurses!

Fabiah Blog is supported by Fabiah.com, where you can purchase affordable, comprehensive malpractice insurance for nurses and healthcare professionals. If you are not already insured, you are uncertain about purchasing a personal policy, or would simply like to learn more about personal medical malpractice insurance, then please read this article. Now, here are the aches and pains of being a nurse, How to relieve pain in 10 minutes!

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We all know the struggle. As a nurse you are used to standing and walking around for 12 hours a day, and sometimes more. Not to mention, running may or may not be in the cards for you on any given work day. All of this stress on your feet often has us reaching for those compression socks, but what if I told you that there is another easy way to relieve the pain in your soles and legs after a long work day? 

The answer is stretching. Yes I know, it seems a little bit crazy. Although we typically only think about doing stretches when we exercise, stretching after work can be great for those who spend the majority of their day on their feet. The best part about this is that these stretches can be anything you want. Here are some specific stretches to relieve any aches that you have in your legs, back, and shoulders below. This is how you can relieve pain in 10 minutes! 

Stretch 1: The Standing Back Bend 

Image By Scrubmag.com 

This stretch is great for stretching out and relieving pain in the lower back. You can do this stretch by first standing up straight with your feet firmly planted on the ground. Next put the palms of your hands on the small of your back and slowly lean backwards. And there you have it! You can do this for as long and as often as you want. 

Stretch 2: The Ankle Cross Chair Stretch 

Image By Scrubmag.com 

This stretch works to relieve neck and upper back pain. The first step in this process is to sit in a chair with good back support. Next, you cross one of your legs over the other. (Your other leg should be positioned in your normal sitting position.) The final step is to hold onto your knee with both hands and slowly bring your chin forward. You can bring your chin to your knee all the way if you can’t, but if you can’t don’t worry. Just do the best you can! 

Stretch 3: The Seated Folding Stretch 

Image By Scrubmag.com 

This stretch also helps with upper back and neck pain. Similar to the previous stretch, the first step is to find a chair with good back support. You should sit down with your feet firmly planted on the floor. Next you slowly bend over as far as you can with your arms above your head. 

Stretch 4: The Lying Floor Stretch 

Image By Scrubmag.com 

You can do this stretch to help relieve neck and shoulder pain. You do this stretch by lying on the floor, bending your knees, and lifting your legs off the ground. Next you stretch one of your arms above your head and the other vertical to the ground. 

Stretch 5: The Arm Stretch (Sitting or Standing) 

Image By Scrubmag.com 

Like the above stretch, this stretch also works on stretching out the neck and shoulders. The first step to doing this stretch is standing or sitting upright with your feet secured onto the ground. The next step is to point your arm to the opposite side of your body as straight as you can. Then you wrap the other arm around it. (Your elbow should be pointed towards the ground.) For the best results, do the same process for both arms. 

Stretch 6: The Chin to Chest Stretch (Sitting or Standing) 

Image By Scrubmag.com 

This stretch mostly prevents neck and shoulder pain, but it can be used to relieve pain in these areas. It is great if you are trying to keep up a healthy lifestyle as well. You can do this stretch against the wall or freestanding. In addition, it can also be done in both a standing or sitting position. It works by moving the head slowly from a chin to chest position to back into a position where the back of your head is touching your shoulders. 

Stretching is a great option if you are looking for ways on how to relieve pain in 10 minutes.  It is completely understandable that after a long work day you do not want to sit and do an hour long exercise routine to loosen up. Luckily, stretching can take as much time as you want. Who could argue with such a quick and easy way to feel better? Your legs, feet, and beck will surely thank you for it!

Healthy Lifestyle Tips That Every Nurse Should Know

Fabiah Blog is supported by Fabiah.com, where you can purchase affordable, comprehensive malpractice insurance for nurses and healthcare professionals. If you are not already insured, you are uncertain about purchasing a personal policy, or would simply like to learn more about personal medical malpractice insurance, then please read this article. Now, here are the healthy lifestyle tips that every nurse should know! 

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Nurses are some of the best people to go to with health advice. However, that doesn’t necessarily mean that they live the healthiest lifestyles themselves. In fact, nursing can be a very stressful and demanding career, so falling into unhealthy habits is unfortunately an easy thing to do. However, living a healthy lifestyle as a nurse is definitely possible. Here are some healthy lifestyle tips that every nurse should know. 

1. Eat A Healthy Diet 

Eating a balanced diet is the foundation for a healthy lifestyle. If you exercise, but you eat junk food everyday, you are still likely to feel sluggish and unwell. Therefore, it is important that your diet includes plenty of vitamins and nutrients. Packing lunches for work and planning healthy home meals ahead of time are good ways to make this part of your life more healthy if you have found yourself eating lots of fast foods. As a nurse, we are sure that you have learned all of the elements of a healthy diet, but here is a breakdown of a balanced diet if you would like a refresher. 

2. Have an Exercise Routine 

Similar to a balanced diet, there are plenty of health benefits to having an exercise routine. It can be hard to have a daily routine with changing schedules and long shifts. However, you can see health improvements from exercising even only a couple of times a week. It is important to remember that everyone’s bodies are different, so exercise routines can be highly individualized. You may benefit more from certain workout types that others do not. For help with creating an exercise routine that is right for you, here is an article on how to create an exercise routine for beginners

3. Try to Get Enough Sleep 

In the nursing field it is infamously known that nurses get little sleep during the work week. Although this is sometimes unavoidable, it is important that you get a good night’s rest whenever you can. This will make you feel better, be more productive, and get more enjoyment out of life in general. It also tends to make it safer for you to practice medicine as well. Although it can be hard, it is important that you get your much needed sleep. 

4. Manage Stress 

As mentioned before, nursing can be a very stressful and demanding career, so learning some skills about managing stress can be very beneficial. Exercising can be a great way to relieve stress. Another option for stress management is meditation. By combining meditation and breathing exercises, it helps to calm you down after a stressful day. You can even practice breathing exercises during a stressful or anxiety inducing event as a healthy coping mechanism. You can combine exercise and meditation as well through yoga. Yoga is a particularly excellent choice for those who are looking for low intensity workouts. We have an excellent article about how yoga can help with stress management here

5. Create a Healthy Work-Life Balance 

Although it is normal for a career to be a big part of a person’s life, it is important that you create a healthy work-life balance for a healthy lifestyle. If work is too much of a focus, then stress and anxiety are more likely to be a focus in your life as well. However, if work is not a big enough focus in someone’s life, then they are less likely to be successful in their career. We have a great article on how to create a healthy work-life balance here if you are interested in learning more! 

6. Advocate for Yourself 

The final, and possibly most important, tip on our list of healthy lifestyle tips that every nurse should know is advocating for yourself. If you come to find yourself feeling burned out with your job, then there are things that you can do. Changing your area of specialty, trying out travel nursing, or even taking a break or making a career change can help you to improve your happiness. It is important to know that it is completely ok to make life plan changes after discovering that you are too stressed and/or unhappy with your current situation. Sometimes even just experiencing a change in management can make you feel better. It can be difficult to see the signs and symptoms of burnout. However, we have another great article on how to spot the signs of burnout