A recent survey by GOPO Joint Health highlights that over half of caregivers suffer from weekly back, joint, or muscle pain. Despite their focus on caring for others, rheumatologist Dr. Rod Hughes urges caregivers to prioritize their own joint health.
“The physical demands of caregiving—from helping with mobility to standing for long periods or lifting—place significant strain on joints, increasing the risk of musculoskeletal pain,” Dr. Hughes explains. “For carers to provide effective support, they must also care for their own well-being.”
Dr. Hughes recommends three simple exercises, which take just a few minutes and can be easily done almost anywhere, to help those with physically demanding roles preserve their joint health. He notes, “Incorporating these exercises regularly, even in short bursts throughout the day, can significantly improve joint mobility, strength, and overall function.”
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Starting with the ankles, he suggests a fun and practical approach: “Try tracing the alphabet with your toes while seated to maintain ankle mobility. Circular ankle movements are also beneficial.”
For those standing frequently, shifting weight onto one leg helps strengthen ankle and knee muscles, crucial for balance and fall prevention. Heel raises and step drops build ankle strength and flexibility, ideal for stiffness or injury recovery. Lunges strengthen the legs and hips while enhancing knee mobility and can be modified to fit different fitness levels.
Lower back pain is common among caregivers due to physical strain. To protect the lower back, Dr. Hughes advises exercises like pelvic tilts, glute bridges, and supported squats that enhance core stability. Combining these with proper lifting techniques—bending at the knees, keeping the load close, and avoiding twisting—can significantly reduce injury risk.
Dr. Hughes also recommends supporting joint health from within by considering supplements containing galactolipid, such as GOPO. Equally important is seeking help when needed.
“Remember the airplane safety rule: put on your own oxygen mask before assisting others. Caregiving can be overwhelming, but self-care is vital,” he emphasizes. “Schedule short breaks during the day—even 5 to 10 minutes for relaxation, reading, or stretching—to maintain your physical and mental health. Self-care isn’t a luxury; it’s essential.”