The health care industry has the highest incidence of work-related injuries in the United States, according to the U.S. Bureau of Labor Statistics. Registered nurses rank in the top 10 for most number of days away from work because of injuries. Handling patients puts a heavy strain on the back. Nurses can relieve existing back pain and prevent future injuries by exercising and strengthening the four core abdominal muscles.
Obliques
The American Nurses Association estimates that 52 percent of nurses have chronic back pain, according to NurseWeek.com. Exercises that enhance your obliques -- the ab muscles responsible for twisting and bending -- help to stabilize and brace your spine, protecting your back against pain. Lynn Robinson, author of "The Pilates Bible," recommends the waist twist to work your obliques. The waist twist not only supports spinal mobility but also promotes proper rotation of the head, neck and torso. Stand with your arms folded at chest level, one palm on top of the opposite elbow and the other palm beneath the opposite elbow. Inhale and lengthen your spine. Exhale and rotate your torso fully to the right. Inhale again and rotate your body to the left. Perform five repetitions.
Transverse Abdominus
In a typical workday, a nurse lifts a cumulative total of 1.8 tons of weight, reports NursingWorld.org. Exercising your transverse abdominus -- the corset-like muscle that holds your internal organs in place -- supports your lower back and stabilizes your torso during heavy lifting. The American Council on Exercise suggests the bird-dog exercise to target the back and transverse abdominus. Get on all fours, knees directly under your hips, palms flat on the floor and arms extended under your shoulders. Tighten your abs while simultaneously extending your left leg behind you and your right arm in front of you. Slowly attempt to align your body parallel to the floor. Hold for five seconds, gently lower your body to the starting position and repeat the movements on the opposite side.
Upper and Lower Rectus Abdominus
The upper and lower rectus abdominus starts at your sternum and runs down to your pubic bone. It not only forms the envied six-pack look but also acts to compress the abdomen and move and stabilize the spine. The muscle provides much of your strength for bending motions of the back. However, overstressed by patient and equipment handling, nurses often develop trigger points of back pain in the rectus abdominus. The plank exercise works to tone and strengthen this muscle. Lie flat on your stomach. Raise your torso with your arms extended and palms on the mat directly beneath your shoulders. Your whole body should slant in a straight 30-degree angle off the mat. Tighten your tummy and hold for 45 seconds.
Considerations
As a nurse, you need to follow a routine of regular ab exercises before injuries occur, but you should consult with your doctor before beginning any program. Strong abs help reduce back pressure and occupational back injuries so prevalent in the nursing field. However, once an injury occurs, allow the pain to subside and the injury to heal before resuming activity.
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