5 Stretching and Exercise Tips for Busy Nurses

Nursing is a physically demanding profession that requires long hours on your feet, repetitive movements, and heavy lifting. These daily tasks can take a toll on your body. Over time, nurses commonly experience aches and pains in their backs, shoulders, necks, and wrists due to prolonged standing, poor posture, and continuous strain on muscles and joints.

Ignoring these discomforts can lead to chronic pain and injuries. That’s why it’s essential to prioritize movement and incorporate stretches and exercises into your daily routine to relieve tension, improve mobility, and support long-term health. It can be challenging to prioritize regular exercise and stretching with a busy schedule. 

I’ve been working out consistently for several years, but I have incorporated more stretching, mobility, and low-impact movements into my exercise routine as I've gotten older. These activities have also offered mental health benefits for me as well, by reducing anxiety and stress. 

1. Importance of Stretching and Strengthening for Nurses

• Why Stretching Matters: Tight muscles can limit your range of motion, increasing the risk of muscle strains. When you stretch, you loosen the muscle, allowing for greater flexibility. Stretching also helps to prepare muscles for movement, enhances circulation, and promotes muscle recovery, reducing the chance of injuries.

• The Role of Strengthening: Muscle fatigue occurs when your muscles become overworked and struggle to perform efficiently. This can lead to poor posture, weakness, and an increased risk of injury. Strengthening exercises help build muscle endurance, allowing you to perform daily tasks.

2. Stretches to Ease Aches and Pains

• Neck and Shoulder Stretches:

  • Neck Tilt Stretch: Gently tilt your head toward each shoulder to stretch the sides of your neck.

  • Shoulder Rolls: Slowly roll your shoulders forward and backward to release tension.

  • Upper Trapezius Stretch: Stretch the top of your shoulders by tilting your head to one side while gently pulling with your opposite hand to stretch your spine.

• Back Stretches:

  • Seated Spinal Twist: Sit with legs crossed, and gently twist your torso from side to side to stretch the spine.

  • Cat-Cow Stretch: On your hands and knees, arch your back and round it to stretch the spine gently.

  • Child’s Pose: A restful stretch that lengthens the lower back, hips, and shoulders.

• Wrist and Forearm Stretches:

  • Wrist Flexor Stretch: Extend one arm in front with the palm up, and gently pull back on your fingers to stretch your wrist.

  • Reverse Wrist Stretch: Extend one arm with the palm down and gently pull back on your fingers to stretch the top of the wrist.

3. Easy Exercises to Strengthen and Support at Home: No Equipment Required.

• Core Strengthening Exercises:

  • Plank: Hold a plank position for 20–30 seconds to strengthen your core and improve your posture.

  • Superman: Lie face down and lift your arms and legs off the ground to strengthen your lower back and glutes.

• Lower Back Exercises:

  • Bridges: Lie on your back with your knees bent. Lift your hips toward the ceiling to strengthen your glutes and lower back.

  • Bird Dog: On all fours, extend one arm and the opposite leg, engaging your core to strengthen your back and stabilize your muscles.

• Leg and Hip Strengthening:

  • Squats: Stand with your feet shoulder-width apart and squat down to strengthen your legs and hips, improving mobility and reducing lower-body strain.

  • Lunges: Forward lunges to target leg muscles, improving balance and stability.

4. Tips for Incorporating Stretches and Exercises into Your Routine

• Short Stretch Breaks: This week, try incorporating  5-minute stretch breaks every hour during your shift. These stretches are easy enough to be performed anywhere.

• Post-Shift Routine: To relieve accumulated tension, incorporate a 10–to 15-minute stretching routine after each shift. You can do this in the car before you leave work or before bed. 

• Preventive Measures: Use good body mechanics, take frequent movement breaks, and maintain a mindful posture throughout the day.

5. Tools to Help with Recovery

• Foam rollers are great for relieving tension in the back and legs.

• Massage Balls: Use for targeted muscle relief, especially in the shoulders and neck.

• Compression Socks: Help reduce swelling and improve circulation during long shifts.

Nursing is a physically demanding job, and the aches and pains that come with long shifts, lifting patients, and repetitive movements can take a toll over time. Incorporating regular stretching and strengthening exercises into your routine can help ease discomfort, improve mobility, and prevent injuries, allowing you to feel stronger and more energized throughout your shifts.

Taking just a few minutes each day to stretch tight muscles and build strength in key areas like your core, back, and legs can make a significant difference in how you feel at work and beyond. By making movement a habit, you’ll not only support your physical health but also enhance your overall well-being.

What’s your go-to stretch or strengthening exercise for relieving work-related tension? Share it in the comments below! And don’t forget to subscribe to my newsletter for more wellness tips designed for nurses looking to stay strong, healthy, and pain-free.