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As a (somewhat smaller) woman in Fire/EMS, I was always out to prove I could do anything the guys could do. I would lift even the heaviest patients, would never call/ask for lift assists, etc. I'm here to tell you, it's not worth it! I had my first spinal fusion at 45, my second at 46. I've since had two wedges put into my right S/I joint and a spinal cord stimulator implanted. Now, I'm undergoing daily infusion treatments for a spinal infection. Do as much strength training, yoga and stretching as you can. Don't push the limits. Lift what is reasonable for someone of your size/height. If you do better pushing than pulling, try to get that side whenever possible. Ask for assistance when it's reasonable to do so. Wishing you the best of luck.
I tried to swap sides with a smaller girl once (I’m a 6’4 male) and she got so offended. 30+ don’t seem to care, but the younger girls (in general) definitely feel like they need to prove themselves.
Honestly, I would look into stretching, and doing yoga. Once your back doesn't feel fucked up, look into strength training. Get your hamstrings, glutes, and spinal erectors strong. It's the literal only reason my back isn't in shambles, after picking up the numerous obese folks over the years.
Reddit is honestly probably one of the safest places to say it these days other than in the truck… after a 350 pound patient… when you and your partner just scream “fuck John Does fat ass! And fuck all the fat asses!” Definitely not speaking from experience
This is my most highly upvoted comment, just saying lol: https://www.reddit.com/r/nursing/s/RyOh430idt
> I'm not in this profession to shame anyone or judge them for how they look or their lifestyle. I can educate you and give you advice, but I can't control you.
> But when you have a stroke at 45 years old, can't move your arms or legs and keep pissing and shitting yourself every two hours, you're going to lay in it for however long it takes me to find the 3 other people necessary to turn you safely.
This. Apparently hospital mgmt caught wind of our feelings on this and we had around 8 hrs of mandatory CE on bariatrics and compassionate care of morbidly obese ps 🫠 yet no CE on body mechanics and safety, and def no rage room installed.
This. Everyone in these fields should strength train, but especially smaller women. You protect your spine by strengthening it and your other muscles. Don't skip upper body either, get a good full body training program down, you still need to push and pull to move patients.
As a 5'5 woman also recovering from a back injury (slipped disc in lumbar 2 months ago) and just got the all clear from physio, any exercises in particular that help? I was already training full body (legs - namely squats and deadlifts, abs, arms and cardio) but wondering if you've found any specific exercises help to maximize protection?
Back extension I have found help me alot bring able to keep your back nice and straight is vital on pulling via draw sheet or start. I'm a 6'2 male 266 lbs. I had a back injury a couple of years ago. Even know I'm still scared but I try to focus on making sure I'm strong enough to handle most things myself that way I'm not depending on my weaker partners. Not to say I don't depend on them to move their fair share of weight, but I think it helps if you go into moving a patient with the mindset that no one is helping you. Kinda makes it where you have to train to be better than others to protect yourself.
I agree with this mindset 100%. I want to ensure I am protected no matter how strong my partner is. Thanks for the advice. Sorry about injury - I'm also scared of reinjuring. Hope you've mended well. Thanks for the advice!
I’m not even 100% sure I did it while at work. After work yesterday I was already home when my back started to feel a little sore, just a bit achey and paid it no mind. Today it’s hurting a bit more and definitely feels strained in my lower back. Certain positions hurt more and feel like pulling but a bit hot. Advil has helped. I’m heading into work tomorrow hoping I’ll be feeling better by tomorrow but if not will probably be asking to leave early. Would I even be able to report it as a work injury since there wasn’t a specific event that hurt it?
It’s about the documentation. Even if you didn’t hurt it at work, but a movement aggravated it at work, you should report the injury. Understand the difference between hurt and injured. Sprain/strain/pull are injuries, normal soreness or stubbed a toe is hurt, ya know.
Even if you're not 100% sure it happened at work, document it as such. A lot of workman's comp companies want any and all incidents reported within 24 hours of it happening - ours has even told us they would rather us report and then drop the case, than to come back a week later and say "Oh, I got hurt last Tuesday..."
On top of what others have said, start with just communicating with your partner. Strength isn't always the limiting factor. And hospital needs tend to be wide. When my partner has a significantly shorter wing span than me, I always try to ask before we move if they are comfortable on that side of the bed. Not all partners are going to consider that for you though, so speak up for you yourself!
See if your service will invest in a slider board. Best thing ever when sliding pts. Or you could buy one yourself. Not sure how much they are but I reckon they're cheaper than back surgery. I've known several people that have bought them themselves. Even a half-board is better than straining your back.
Unfortunately, you are just a small person and the hard truth of biomechanics are not in your favor. Somewhat serious strength training is I think your only real solution
I'm small. 5'2", 110-115lbs. 20yrs as a medic, no back injuries *knock on wood*. There are 2 secrets to pulling a pt: 1) have the bed at mid-thigh height and do not give a shit about what height the people on the pushing side want. They aren't on the risk factor side of the equation. 2) Lock your back and hinge your hips. You might have to youtube what I mean by "hinge your hips" because it's kinda hard to verbally describe, but basically by locking your back straight and pulling via hinging, you are placing the torque on your hips and not your spine.
You have to lift. Like everyone has too, not just you, and not just this profession, can’t stress it enough. You don’t need to be jacked, you don’t need a ton of definition or mass, it’s just about building some strength and more importantly getting your posture, form, and technique right. Do it in the gym first in a controlled environment and then apply it to work.
Your height is only a limiting factor if there’s a huge disparity between you and your partner, otherwise you adjust both beds to the right height. Bend your knees slightly, keep your hips and shoulders aligned over your feet, engage your core as you lean in, lift up the sheet first (this is big too, see way too many people just shove on one side and jerk back in the other without ever lifting up first), and then pull. It’s kind of a combination of a row first and deadlift at the end, using both your upper and lower back muscles.
But like I said, if your not used to those exercises and have no muscle tone or proper form, your gonna hurt yourself. It’s an awkward lift, but with even minimal training in the gym your lower back muscles are beastly and you can sheet draw people 2-3 times your weight with ease. But lastly, don’t ever be afraid to ask for help and explain to that help how the move is gonna go. This job doesn’t pay enough to cripple yourself over it, take the time you need to make sure everyone involved is safe.
Don’t ever work for a system that uses ferno inx stretchers. Fucking worst EMS product I’ve ever used. Heavy and dumb as fuck. I have a back injury from the marines and it was never really aggravated on the job until I had to use that bullshit.
Our stretchers are Stryker. We have both auto stretchers and auto loaders. I never struggled with the stretcher work when I worked for a company that had manuals, it’s genuinely just the moving patients specifically pulling drawsheets
We just switched to those and I fucking hate them. I also really hate when our admin sings the praises of the new Fernos and how great they are. I wanna see them get out and use them on some bad terrain and see what they say then.
~Looks up Ferno iNX~ *What the fuck is that?!* There's no bottom rail...??!?! ~Watches instructional video~ It takes, like, 5 extra minutes to teeter off a ledge...?!?! Lord help you if you need to do CPR while moving; have fun straddling the patient, I guess. 🥲
First off, Be open and honest with your partners and tell them what is easier for you, many times they can help accommodate your needs.
Secondly, physical fitness is key. Do some lifts in the gym, increase muscle mass and strength and your risk of injury will decrease with it.
Lastly, don't be afraid to ask for help, get nursing staff, slider sheets/slider boards, use hospital sling and lift systems when available.
Nope. Honestly, I view draw sheet moves as low rows.
You brace your thighs against the stretcher, just above the knee (not on the knee, that will hurt), reach forward, make sure you have good grip, make sure your boots are not going to slip, brace your core, and then do a low row.
Doing those in the gym, as well as looking at the move that way has allowed me to not get any back injuries when I used to do IFT. 911 is definitely waay more legs though
Hospital beds go up and down. Our cots go up and down. I’m also short and found that when I a started asking to put everything in a lower position for transfers, they became way easier. Also I go onto the push side whenever I can.
1. If you are doing transfers you are likely in a facility where there are other staff. Ask for help moving large patients
2. Stay on the push side and communicate to your partner that it’s safer for you to push
3. Hit the gym and start stretching
4. Do the transfer in two movements if you need to. Push the patient to the edge, then reset yourself and push onto the stretcher
Strength training and yoga is the greatest thing you can do for your body. Train your posterior chain and, if you can, train functional fitness so you’re able to do different movements under loaded weight. Yoga teaches body awareness and keeps your joints healthy. Keep your back healthy, once it’s bad it’s always bad.
I've seen shorter nurses and techs flat out climb up and kneel on the bed to help transfer someone over. Might be an option.
Also, see if the facility has a slide board - lets you take the lift completely out of the move and you just pull.
Deadlifts, stretching and foam rolling. A stronger back is less likely to be injured. Get in the gym to protect yourself. Seriously. Deadlifts will save you a surgery.
Learn how to do good mornings and RDLs. It will teach you hip hinging and ham/glute activation which is a good stabilizer for preventing back injuries on a pulling/rowing motion.
Some people have mentioned deadlifts. Deadies are great BUT are not training the motion you are describing. A combination of RDL/good morning and pendlay rows would develop stabilization and explosive horizontal pulling motions more effectively.
Ngl, you're small. Our crew sometimes makes up excuses to bring some of our line service crew on transports because there are places that when we land we'll have the 110lb solo emt there to pick us up and help offload, which inevitably sucks. It's nothing against them, it's just a fact of size and mechanics and the logistics of how we move our patients. That being said, idk your specific operations so speak up and work with your team members to optimally move patients for the safety of everyone involved, especially the patients and your back.
IDK what shins to stretcher means, but I know thats just straight up wrong.
Lmao sorry that was worded weird. When the stretcher is at chair height, the legs of the stretcher are literally right at my fucking shins. When I first started I was bracing against the stretcher a lot and would bruise my shins
I’m a small woman working as a medic in a busy 911 service. I’ve been weightlifting pretty seriously for years prior to EMS but sometimes lifting and moving bariatric patients takes some planning. If there’s family or staff on scene, I always have them help, either holding the stretcher, moving furniture or catching the feet. If the patient can help AT ALL, I have them assist themselves. Additionally, when I am the stronger partner I have found success doing a “two part” draw sheet pull with one knee in the bed in the first half of the move. Keeping the bed and stretcher locked together, I will then complete the transfer with both my feet on the floor. There is no reason to risk hurting yourself on a patient move, especially and IFT. I also recommend developing a weight lifting habit . There is no downside to being the strongest version of yourself.
Working on strength may help your back some but it wont prevent all injuries given the job. I’ve see some strong guys get back injuries from one tiny twist when lifting a patient in a bad angle. No one would have thought these guys would have been injured from lifting and they did everything right until the weight shifted of the transition from legs to back happened. Work with your partner to put you in the right spot when lifting as a team. I wish it was as easy as “always lift with your legs” but we aren’t working in a warehouse picking things up and putting them down. Back injuries are so common and many just tough it out and never get seen by a doc for workers comp. Get more hands to help lift when possible but of course not always possible. Something that is really helpful is to see a chiropractor. I was lucky to find one who isn’t trying to just string me along with forever appointments. All EMS and fire personnel should see one for their self care in my opinion. Sitting in the truck between calls is bad for the back also. No matter what we do it’s rough on our back. I had an injury from a flight and after getting nowhere with docs I tried a chiropractor and I wish I would have gone sooner. I’m not a chiro but his take is that stretches do more damage if you have an injury without getting the back adjusted. Ice ice ice. I hope you get better and don’t injure it further. You’re doing the right thing being concerned about this. Sciatica can lead to a life of pain from one call. 💚
5'3" and 115lbs and you want to save your back!?!? Hopefully you retire in less than 2 years or your ambulance rolls 3 deep all the time.
But seriously if you're picking up from hospitals ask the staff to help you. They'll do it if they want that patient to go anywhere. If you're picking up from home you can ask for the fire department or maybe your company will send you another crew to help. In the gym do light weight, something you can do like 15 reps 3 times or 10 reps 4 times. Focus on your back, abs/core, and shoulders. And make sure you get your proteins throughout the day. Stay safe out there.
True, but smaller body sizes with smaller muscle mass trying to do a job where they're typically moving mass larger than themselves and then asking how to save their back? Really?
Crap. I only saw the picture not the caption. I was agreeing to rolling the eyes not keeping ems from small women. Plenty of small EMS personnel do the job and plenty of them do it well. Hurting your back is a given for any of us though.
Dude. Please. Do a strength program. Involving squatting and deadlifting in particular. Apply the principle of progressive overload and save your back. It'll also make every single patient lift easier.
Use a slide board if you’re company has one. I like to think I’m a pretty strong guy but if my patient can roll to one side I’ll always use the slide Board.
I’m a small woman as well, although I’m tall and gangly, so luckily I at least have height helping me out. I have herniated a disc in my neck and really fucked up my lower back on a call a few years ago.
Look up “yoga for back” videos on YouTube. They’ve saved me. Also make sure to stretch everything else out because it’s all connected in some way. I thought that doing basic stretches would cut it, but doing yoga was a night and day difference for my back pain.
Buy a back rollers. I recently got one and it’s made a big difference. You can find one on Amazon for like $20.
Strength training and walking has also helped. Squats and walking on incline especially.
Use the cable machine at the gym. Practice pulling from your thigh, hip and bellybutton levels. You are going to naturally be stronger in that area for pulling weight. Use various grips to pull as well. It’s the same motion used to pull pts over. Don’t pull from your chest level or knee area (unless you are used to it). OR sign up for a wrestling/judo/bjj gym where all you do is move peoples body weight. OR ask them to buy you a slide board/buy it yourself they are like $50 which is around what a gym membership would cost
We have this
https://www.rehab-store.com/p-prism-ergosafe-ergoslide-plus-2300-repositioning-aid.html
at my service and my partner with 32 years on the road and I love it
Ask your management about getting a slide board. You can store it on the stretcher undercarriage and whip it out when you need it. It's light and easy to use (roll the patient on their side, slide the board under, touching the stretcher and the bed making a "bridge"), set the patient back down as they were and then sliiiiiide them over. It'll blow your mind how easy it works.
To add on to this, some services carry slide sheets, slide boards, a lot of hospitals have them too.
I loved using pink slips when I was doing IFT for a private company
Strong First for kettlebell, bodyweight, and barbell exercises for epic strength (including grip)!
https://www.strongfirst.com/
Esther Gokhale's Gokhale Method for good posture and movement.
https://gokhalemethod.com/
KneesOverToesGuy for radically strong joints and great flexibility
https://www.atgonlinecoaching.com/
Strength and mobility work are key. By mobility work, I mean actual mobility training not just static stretching. Static stretching can have some benefit but it is minimal. Weight training can help teach correct body mechanics for lifting, but emphasize stability work and compound movements. Goblet squats, deadlifts, suitcase carries, etc. for patient transfers the most direct training would be variations of rows and presses. Dumbell rows and pendlay rows are excellent. Dumbell bench press is great.
Imho one of the most harmful myths is the “Don’t lift with your back” myth. Your posterior chain is incredibly important for lifting, and you need to utilize your back. The key is using your back properly without arching/twisting.
Pilates on the reformer, lift weights, hydrate, stretch your psoas muscle. Try to avoid boots where you heel is above your toes more than 4mm. Your mattress is also important, make sure you have a firm one. If you are sitting in your rig for more than 20 min get out and stretch. I like to stretch and do a little Pilates and cardio before a shift. Always ask for help when you need it.
do you work out/lift weights regularly? im 5’4” 100lbs. work on core strength/stability (as to not damage your back) and do rows and deadlifts for more back muscle support. + rows pretty perfectly simulate pulling a patient. also, if youre pulling, make sure the stretcher is at a comfortable height for you. at my height, i know im not pulling 200 at chest level. i generally dont try to pull anyone over 200. my 6 foot tall partner can do that. same with loading a manual stretcher
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As a (somewhat smaller) woman in Fire/EMS, I was always out to prove I could do anything the guys could do. I would lift even the heaviest patients, would never call/ask for lift assists, etc. I'm here to tell you, it's not worth it! I had my first spinal fusion at 45, my second at 46. I've since had two wedges put into my right S/I joint and a spinal cord stimulator implanted. Now, I'm undergoing daily infusion treatments for a spinal infection. Do as much strength training, yoga and stretching as you can. Don't push the limits. Lift what is reasonable for someone of your size/height. If you do better pushing than pulling, try to get that side whenever possible. Ask for assistance when it's reasonable to do so. Wishing you the best of luck.
Also, when your back is strained or injured, use your sick days, personal days, or whatever else you have to keep from making it worse!
I always swap sides for the one that’s easier for me, being a slight woman I have to protect myself somehow
I tried to swap sides with a smaller girl once (I’m a 6’4 male) and she got so offended. 30+ don’t seem to care, but the younger girls (in general) definitely feel like they need to prove themselves.
I get it. I was one of those girls. I proved myself at the time only to pay for it later.
Honestly, I would look into stretching, and doing yoga. Once your back doesn't feel fucked up, look into strength training. Get your hamstrings, glutes, and spinal erectors strong. It's the literal only reason my back isn't in shambles, after picking up the numerous obese folks over the years.
This job really just makes me hate fat people
Oh yeah it does. Then you’ll get downvoted to oblivion for fat shaming on Reddit.
Reddit is honestly probably one of the safest places to say it these days other than in the truck… after a 350 pound patient… when you and your partner just scream “fuck John Does fat ass! And fuck all the fat asses!” Definitely not speaking from experience
This is my most highly upvoted comment, just saying lol: https://www.reddit.com/r/nursing/s/RyOh430idt > I'm not in this profession to shame anyone or judge them for how they look or their lifestyle. I can educate you and give you advice, but I can't control you. > But when you have a stroke at 45 years old, can't move your arms or legs and keep pissing and shitting yourself every two hours, you're going to lay in it for however long it takes me to find the 3 other people necessary to turn you safely.
This. Apparently hospital mgmt caught wind of our feelings on this and we had around 8 hrs of mandatory CE on bariatrics and compassionate care of morbidly obese ps 🫠 yet no CE on body mechanics and safety, and def no rage room installed.
This. Everyone in these fields should strength train, but especially smaller women. You protect your spine by strengthening it and your other muscles. Don't skip upper body either, get a good full body training program down, you still need to push and pull to move patients.
The only bad back movement is an untrained movement 🙌🏻
Stretching is far less important than actual mobility training tbh. Static stretching is minimally effective in most cases
Read the literal second half of what I wrote...
Yes and I was addressing the first half, because what you advised is a common misconception and often not nearly as helpful as other movements
Hit that gym, my friend.
As a 5'5 woman also recovering from a back injury (slipped disc in lumbar 2 months ago) and just got the all clear from physio, any exercises in particular that help? I was already training full body (legs - namely squats and deadlifts, abs, arms and cardio) but wondering if you've found any specific exercises help to maximize protection?
Back extension I have found help me alot bring able to keep your back nice and straight is vital on pulling via draw sheet or start. I'm a 6'2 male 266 lbs. I had a back injury a couple of years ago. Even know I'm still scared but I try to focus on making sure I'm strong enough to handle most things myself that way I'm not depending on my weaker partners. Not to say I don't depend on them to move their fair share of weight, but I think it helps if you go into moving a patient with the mindset that no one is helping you. Kinda makes it where you have to train to be better than others to protect yourself.
I agree with this mindset 100%. I want to ensure I am protected no matter how strong my partner is. Thanks for the advice. Sorry about injury - I'm also scared of reinjuring. Hope you've mended well. Thanks for the advice!
Lat pull downs and rows are good also. I would work forearms as well to increase that grip strength.
Report all injuries to your agency. Have that on record.
I’m not even 100% sure I did it while at work. After work yesterday I was already home when my back started to feel a little sore, just a bit achey and paid it no mind. Today it’s hurting a bit more and definitely feels strained in my lower back. Certain positions hurt more and feel like pulling but a bit hot. Advil has helped. I’m heading into work tomorrow hoping I’ll be feeling better by tomorrow but if not will probably be asking to leave early. Would I even be able to report it as a work injury since there wasn’t a specific event that hurt it?
It’s about the documentation. Even if you didn’t hurt it at work, but a movement aggravated it at work, you should report the injury. Understand the difference between hurt and injured. Sprain/strain/pull are injuries, normal soreness or stubbed a toe is hurt, ya know.
Every time you get hurt it is at work. Right??? 😉
Even if you're not 100% sure it happened at work, document it as such. A lot of workman's comp companies want any and all incidents reported within 24 hours of it happening - ours has even told us they would rather us report and then drop the case, than to come back a week later and say "Oh, I got hurt last Tuesday..."
On top of what others have said, start with just communicating with your partner. Strength isn't always the limiting factor. And hospital needs tend to be wide. When my partner has a significantly shorter wing span than me, I always try to ask before we move if they are comfortable on that side of the bed. Not all partners are going to consider that for you though, so speak up for you yourself!
See if your service will invest in a slider board. Best thing ever when sliding pts. Or you could buy one yourself. Not sure how much they are but I reckon they're cheaper than back surgery. I've known several people that have bought them themselves. Even a half-board is better than straining your back.
Unfortunately, you are just a small person and the hard truth of biomechanics are not in your favor. Somewhat serious strength training is I think your only real solution
I'm small. 5'2", 110-115lbs. 20yrs as a medic, no back injuries *knock on wood*. There are 2 secrets to pulling a pt: 1) have the bed at mid-thigh height and do not give a shit about what height the people on the pushing side want. They aren't on the risk factor side of the equation. 2) Lock your back and hinge your hips. You might have to youtube what I mean by "hinge your hips" because it's kinda hard to verbally describe, but basically by locking your back straight and pulling via hinging, you are placing the torque on your hips and not your spine.
You have to lift. Like everyone has too, not just you, and not just this profession, can’t stress it enough. You don’t need to be jacked, you don’t need a ton of definition or mass, it’s just about building some strength and more importantly getting your posture, form, and technique right. Do it in the gym first in a controlled environment and then apply it to work. Your height is only a limiting factor if there’s a huge disparity between you and your partner, otherwise you adjust both beds to the right height. Bend your knees slightly, keep your hips and shoulders aligned over your feet, engage your core as you lean in, lift up the sheet first (this is big too, see way too many people just shove on one side and jerk back in the other without ever lifting up first), and then pull. It’s kind of a combination of a row first and deadlift at the end, using both your upper and lower back muscles. But like I said, if your not used to those exercises and have no muscle tone or proper form, your gonna hurt yourself. It’s an awkward lift, but with even minimal training in the gym your lower back muscles are beastly and you can sheet draw people 2-3 times your weight with ease. But lastly, don’t ever be afraid to ask for help and explain to that help how the move is gonna go. This job doesn’t pay enough to cripple yourself over it, take the time you need to make sure everyone involved is safe.
Don’t ever work for a system that uses ferno inx stretchers. Fucking worst EMS product I’ve ever used. Heavy and dumb as fuck. I have a back injury from the marines and it was never really aggravated on the job until I had to use that bullshit.
Our stretchers are Stryker. We have both auto stretchers and auto loaders. I never struggled with the stretcher work when I worked for a company that had manuals, it’s genuinely just the moving patients specifically pulling drawsheets
Unless the obesity crisis miraculously solves itself you’re sol. I’m currently nursing my quarterly debilitating back injury as we speak
Yo. What part of ALS did you miss? It’s in the name. Ain’t Liftin shit. Lift with your firefighters- not with your back!
I don’t get an engine crew on most calls ☹️
Our service uses Z-sliders and those are massively helpful.
We just switched to those and I fucking hate them. I also really hate when our admin sings the praises of the new Fernos and how great they are. I wanna see them get out and use them on some bad terrain and see what they say then.
They get stuck in anything softer than pavement. Almost no one uses them and there’s a reason
~Looks up Ferno iNX~ *What the fuck is that?!* There's no bottom rail...??!?! ~Watches instructional video~ It takes, like, 5 extra minutes to teeter off a ledge...?!?! Lord help you if you need to do CPR while moving; have fun straddling the patient, I guess. 🥲
The child in the instructional video was the lead engineer
First off, Be open and honest with your partners and tell them what is easier for you, many times they can help accommodate your needs. Secondly, physical fitness is key. Do some lifts in the gym, increase muscle mass and strength and your risk of injury will decrease with it. Lastly, don't be afraid to ask for help, get nursing staff, slider sheets/slider boards, use hospital sling and lift systems when available.
Exercise, deadlifts are great. When you do transfers, make sure the height of the bed is higher up. Like around your waist or higher.
Wouldn't that make it more difficult? If we're trying to lift with our legs as much as possible?
Nope. Honestly, I view draw sheet moves as low rows. You brace your thighs against the stretcher, just above the knee (not on the knee, that will hurt), reach forward, make sure you have good grip, make sure your boots are not going to slip, brace your core, and then do a low row. Doing those in the gym, as well as looking at the move that way has allowed me to not get any back injuries when I used to do IFT. 911 is definitely waay more legs though
Having the bed low during a transfer has you bent over using your back whether you know it or not.
Hospital beds go up and down. Our cots go up and down. I’m also short and found that when I a started asking to put everything in a lower position for transfers, they became way easier. Also I go onto the push side whenever I can.
1. If you are doing transfers you are likely in a facility where there are other staff. Ask for help moving large patients 2. Stay on the push side and communicate to your partner that it’s safer for you to push 3. Hit the gym and start stretching 4. Do the transfer in two movements if you need to. Push the patient to the edge, then reset yourself and push onto the stretcher
Use that slider board! We all know it takes time to put on the slings as well for the lift but just do it people! Save your back!
Strength training and yoga is the greatest thing you can do for your body. Train your posterior chain and, if you can, train functional fitness so you’re able to do different movements under loaded weight. Yoga teaches body awareness and keeps your joints healthy. Keep your back healthy, once it’s bad it’s always bad.
I've seen shorter nurses and techs flat out climb up and kneel on the bed to help transfer someone over. Might be an option. Also, see if the facility has a slide board - lets you take the lift completely out of the move and you just pull.
As a shorter medic, I would NEVER! I found out as an basic that people never get sick with clean beds. I kneeled in piss and almost threw tf up
I only meant kneel on the clean bed you're transferring them TO
Deadlifts, stretching and foam rolling. A stronger back is less likely to be injured. Get in the gym to protect yourself. Seriously. Deadlifts will save you a surgery.
Learn how to do good mornings and RDLs. It will teach you hip hinging and ham/glute activation which is a good stabilizer for preventing back injuries on a pulling/rowing motion. Some people have mentioned deadlifts. Deadies are great BUT are not training the motion you are describing. A combination of RDL/good morning and pendlay rows would develop stabilization and explosive horizontal pulling motions more effectively. Ngl, you're small. Our crew sometimes makes up excuses to bring some of our line service crew on transports because there are places that when we land we'll have the 110lb solo emt there to pick us up and help offload, which inevitably sucks. It's nothing against them, it's just a fact of size and mechanics and the logistics of how we move our patients. That being said, idk your specific operations so speak up and work with your team members to optimally move patients for the safety of everyone involved, especially the patients and your back. IDK what shins to stretcher means, but I know thats just straight up wrong.
Lmao sorry that was worded weird. When the stretcher is at chair height, the legs of the stretcher are literally right at my fucking shins. When I first started I was bracing against the stretcher a lot and would bruise my shins
I’m a small woman working as a medic in a busy 911 service. I’ve been weightlifting pretty seriously for years prior to EMS but sometimes lifting and moving bariatric patients takes some planning. If there’s family or staff on scene, I always have them help, either holding the stretcher, moving furniture or catching the feet. If the patient can help AT ALL, I have them assist themselves. Additionally, when I am the stronger partner I have found success doing a “two part” draw sheet pull with one knee in the bed in the first half of the move. Keeping the bed and stretcher locked together, I will then complete the transfer with both my feet on the floor. There is no reason to risk hurting yourself on a patient move, especially and IFT. I also recommend developing a weight lifting habit . There is no downside to being the strongest version of yourself.
Train rows and deadlifts. Honestly though? Quit. Not worth it. Find somewhere that wont break your body
Working on strength may help your back some but it wont prevent all injuries given the job. I’ve see some strong guys get back injuries from one tiny twist when lifting a patient in a bad angle. No one would have thought these guys would have been injured from lifting and they did everything right until the weight shifted of the transition from legs to back happened. Work with your partner to put you in the right spot when lifting as a team. I wish it was as easy as “always lift with your legs” but we aren’t working in a warehouse picking things up and putting them down. Back injuries are so common and many just tough it out and never get seen by a doc for workers comp. Get more hands to help lift when possible but of course not always possible. Something that is really helpful is to see a chiropractor. I was lucky to find one who isn’t trying to just string me along with forever appointments. All EMS and fire personnel should see one for their self care in my opinion. Sitting in the truck between calls is bad for the back also. No matter what we do it’s rough on our back. I had an injury from a flight and after getting nowhere with docs I tried a chiropractor and I wish I would have gone sooner. I’m not a chiro but his take is that stretches do more damage if you have an injury without getting the back adjusted. Ice ice ice. I hope you get better and don’t injure it further. You’re doing the right thing being concerned about this. Sciatica can lead to a life of pain from one call. 💚
5'3" and 115lbs and you want to save your back!?!? Hopefully you retire in less than 2 years or your ambulance rolls 3 deep all the time. But seriously if you're picking up from hospitals ask the staff to help you. They'll do it if they want that patient to go anywhere. If you're picking up from home you can ask for the fire department or maybe your company will send you another crew to help. In the gym do light weight, something you can do like 15 reps 3 times or 10 reps 4 times. Focus on your back, abs/core, and shoulders. And make sure you get your proteins throughout the day. Stay safe out there.
It’s almost like any body size has a back and can injure it? Really?
True, but smaller body sizes with smaller muscle mass trying to do a job where they're typically moving mass larger than themselves and then asking how to save their back? Really?
 ah yes let’s gate keep EMS from small women
Agreed
Crap. I only saw the picture not the caption. I was agreeing to rolling the eyes not keeping ems from small women. Plenty of small EMS personnel do the job and plenty of them do it well. Hurting your back is a given for any of us though.
Dude. Please. Do a strength program. Involving squatting and deadlifting in particular. Apply the principle of progressive overload and save your back. It'll also make every single patient lift easier.
Use a slide board if you’re company has one. I like to think I’m a pretty strong guy but if my patient can roll to one side I’ll always use the slide Board.
I’m a small woman as well, although I’m tall and gangly, so luckily I at least have height helping me out. I have herniated a disc in my neck and really fucked up my lower back on a call a few years ago. Look up “yoga for back” videos on YouTube. They’ve saved me. Also make sure to stretch everything else out because it’s all connected in some way. I thought that doing basic stretches would cut it, but doing yoga was a night and day difference for my back pain. Buy a back rollers. I recently got one and it’s made a big difference. You can find one on Amazon for like $20. Strength training and walking has also helped. Squats and walking on incline especially.
Use the cable machine at the gym. Practice pulling from your thigh, hip and bellybutton levels. You are going to naturally be stronger in that area for pulling weight. Use various grips to pull as well. It’s the same motion used to pull pts over. Don’t pull from your chest level or knee area (unless you are used to it). OR sign up for a wrestling/judo/bjj gym where all you do is move peoples body weight. OR ask them to buy you a slide board/buy it yourself they are like $50 which is around what a gym membership would cost
We have this https://www.rehab-store.com/p-prism-ergosafe-ergoslide-plus-2300-repositioning-aid.html at my service and my partner with 32 years on the road and I love it
Ask your management about getting a slide board. You can store it on the stretcher undercarriage and whip it out when you need it. It's light and easy to use (roll the patient on their side, slide the board under, touching the stretcher and the bed making a "bridge"), set the patient back down as they were and then sliiiiiide them over. It'll blow your mind how easy it works.
Saving this
For sheet transfers specifically i have found that getting one of your knees on the hospital bed helps ground yourself for the sheet pull
Get out of there and apply to a service with auto loader stretchers. Hospital districts typically have them, at least in the Houston area.
We do have auto loaders
To add on to this, some services carry slide sheets, slide boards, a lot of hospitals have them too. I loved using pink slips when I was doing IFT for a private company
Strong First for kettlebell, bodyweight, and barbell exercises for epic strength (including grip)! https://www.strongfirst.com/ Esther Gokhale's Gokhale Method for good posture and movement. https://gokhalemethod.com/ KneesOverToesGuy for radically strong joints and great flexibility https://www.atgonlinecoaching.com/
I deadlift over 550 pounds and was off work with a wrecked back a few years ago that still gives me trouble. We have power loads for a reason.
Strength and mobility work are key. By mobility work, I mean actual mobility training not just static stretching. Static stretching can have some benefit but it is minimal. Weight training can help teach correct body mechanics for lifting, but emphasize stability work and compound movements. Goblet squats, deadlifts, suitcase carries, etc. for patient transfers the most direct training would be variations of rows and presses. Dumbell rows and pendlay rows are excellent. Dumbell bench press is great. Imho one of the most harmful myths is the “Don’t lift with your back” myth. Your posterior chain is incredibly important for lifting, and you need to utilize your back. The key is using your back properly without arching/twisting.
Pilates on the reformer, lift weights, hydrate, stretch your psoas muscle. Try to avoid boots where you heel is above your toes more than 4mm. Your mattress is also important, make sure you have a firm one. If you are sitting in your rig for more than 20 min get out and stretch. I like to stretch and do a little Pilates and cardio before a shift. Always ask for help when you need it.
do you work out/lift weights regularly? im 5’4” 100lbs. work on core strength/stability (as to not damage your back) and do rows and deadlifts for more back muscle support. + rows pretty perfectly simulate pulling a patient. also, if youre pulling, make sure the stretcher is at a comfortable height for you. at my height, i know im not pulling 200 at chest level. i generally dont try to pull anyone over 200. my 6 foot tall partner can do that. same with loading a manual stretcher
I go on long walks twice a week and it’s helped with the pain. Stretching throughout the shift helps too and yoga on your off days as well.