Carers Need Rehab Too: Essential Back- and Shoulder-Saving Strategies for Family Carers

Caring for a loved one with a neurological condition is an act of compassion. But it can also be physically demanding. Many family carers juggle lifting, supporting, guiding, and assisting someone every day, often without professional training in safe movement or body mechanics.

The result?

Back pain, shoulder strain, fatigue, and long-term injuries are extremely common in carers.

But it doesn’t have to be this way. Carers deserve support, guidance, and rehab just as much as the people they look after.

Here are practical strategies to protect your body while caring for someone you love.

1. Your Posture Matters More Than You Think

Small postural changes can make everyday tasks safer:

• Keep feet hip-width apart when assisting

• Bend at your hips and knees — not from your back

• Avoid twisting while lifting

• Bring the person closer to you before helping

• Keep your shoulders relaxed, not lifted

These simple shifts reduce strain on your spine and shoulders.

2. Use “Body Weight” Rather Than Muscle Power

Instead of lifting with your arms, try to:

• Lean your body weight slightly to guide movement

• Use gentle momentum rather than brute force

• Guide rather than pull

This protects your shoulders and reduces fatigue.

3. Break Tasks Into Smaller Parts

Many caring tasks can be broken down into manageable steps.For example:

• During transfers, adjust the person’s feet first

• Reposition their hips

• Then cue the stand

Going step-by-step reduces strain and improves safety for both of you.

4. Use Equipment — It’s Not a Sign of Weakness

Mobility aids and positioning tools are there to help carers just as much as the person being cared for.

Helpful options include:

• Slide sheets

• Transfer belts

• Bed rails

• Rotating cushions

• Shower chairs

• Wheeled walkers

• Adjustable-height chairs

The right equipment can prevent years of back or shoulder issues.

5. Strengthen Your Core and Hips (Your Support System)

As a carer, your own strength matters.

Strengthening these areas makes daily care safer:

• Glutes

• Hip stabilisers

• Abdominal muscles

• Upper back muscles

Even 5–10 minutes of simple exercises a few times a week can protect your spine.

6. Don’t Forget Your Shoulders

Carers often develop shoulder pain from repetitive lifting or reaching.

Strengthen:

• Rotator cuff muscles

• Shoulder blades

• Upper back

Stretch:

• Chest muscles

• Upper traps

A physiotherapist can give you a personalised routine.

7. Use Verbal Cues — Not Just Physical Effort

Instead of lifting all the weight yourself, try guiding with words:

• “Lean forward a little.”

• “Push through your feet.”

• “Hold the armrest as you stand.”

Most people can contribute more than you think, even with neurological conditions.

8. Take Micro-Breaks Throughout the Day

Carers rarely rest — but short breaks prevent long-term injury.

Try:

• 30-second breathing pauses

• Gentle back stretches

• Shoulder rolls

• Quick walks around the room

Small rests protect your body more than you realise.

9. Recognise When You Need Help

If you’re experiencing:

• Persistent back pain

• Shoulder discomfort

• Fatigue

• Loss of strength

• Anxiety around lifting

It’s time to seek support. Physiotherapy can help carers:

• Improve lifting technique

• Strengthen key muscles

• Reduce pain

• Build confidence

• Learn safer movement patterns

• Protect themselves long-term

You matter just as much as the person you care for.

Caring Shouldn’t Mean Injuring Yourself

Family carers give so much. But your health matters too.With the right strategies, you can provide care more safely, confidently, and comfortably.

If you’d like physiotherapy guidance tailored to your caring role, reach out. You don’t need to do this alone.

Kerry