Give Yourself the Gift of Health
The leadership at BBI understands how hard you work and we appreciate the demands of your job. We would like to take this opportunity to highlight ways for you to take care of yourself. Up to 90% of sonographers may have work-related injuries at some point in their career (YIKES!). The injuries typically involve the neck/shoulders, the hand/wrist, and the lower back. But don't panic, the good news is there are things you can do to help prevent or minimize the effects on your body since these injuries typically develop over time (1). You and your leadership team play an important role in your health. For your part, consider doing some combination of these stretches and strength training exercises daily. The stretches are especially important to incorporate into your daily routine and can be completed in 10 to 15 seconds. Consistency is the key to achieve your goal of prevention.
Follow this link for a diagram of stretch and strength exercises:
https://www.soundergonomics.com/exercise-poster.html
In addition, here are links to videos which can address a majority of the pain points and can be performed before, during, and/or after work. Time intervals can begin at 15 to 30 seconds for each movement, while working up to 2 minutes for each movement.
Pectoral/chest stretch to counter internal shoulder rotation and poor posture
1. Stand at end of wall or in doorway facing perpendicular to wall.
2. Place inside of bent arm on surface of wall. Position bent elbow shoulder height.
3. Lean forward. Hold stretch.
https://www.youtube.com/watch?v=QnyJ1YD4Phg
Hip flexor stretch to counter prolonged sitting and femoral flexion
1. Lunge forward with knee on floor/padded mat.
2. Position foot beyond forward knee.
3. Straighten hip of rear leg by pushing hips forward. Hold stretch.
4. Engage abdominal and gluteus muscles
5. Repeat with opposite side.
https://www.youtube.com/watch?v=YQmpO9VT2X4
The very physical demands of this career require a partnership with your employer to ensure your health and longevity. Consider recommending the support of Technical Assistants to decrease your set up and administrative workload, ergonomic equipment to reduce physical stress during exams, and reasonable patient loads. Also schedule appropriate breaks, take time off at regular intervals, and take advantage of massages to loosen up. After all, staying in good health allows your to have a long, happy, pain-free, scanning career!
References
Society of Diagnostic Medical Sonography. (2017). http://www.sdms.org/resources/careers/work-related-musculoskeletal-disorders. Retrieved from Society of Diagnostic Medical Sonography: http://www.sdms.org