A Real Pain for Teachers in the Classroom!

Standing in front of a room full of eager minds providing them with information on your favorite topic can be a very rewarding job. Whether it is teaching preschoolers the colors of the rainbow or college students calculus, most teachers are on their feet for hours at a time.

Additionally, small tables and chairs, extra low sinks and toilets, and comfortable floor equipment for story reading have all been designed to fit the needs of our kids.  We so often forget that these customized versions of equipment often neglect the fact that the teachers find themselves bending, reaching and modifying their posture to adjust to these tiny ergonomically designed tables and chairs.  Bringing knowledge literally down to their level has its consequences. Preserving the health of our teachers is crucial.

The fact of the matter is “that two-thirds of workers in primary and early-years classrooms have received treatment for back and joint problems as a result of working in child-sized environments.”  
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A recent study of more than 700 teachers and pre-school staff found that heavy- lifting of children and equipment, using child-height computers and whiteboards, and standing all day were also adding to teachers’ pain. Nearly 40 per cent of those taking part in the study had taken time off work because of work-related joint or back pain.

So what can you do as a teacher to avoid these injuries?!?  Here are some tips for reducing low back pain:

• Don’t clutter your room. Leave enough space to carry things from one side to another.
• Use safe lifting techniques, try to push rather than pull, and avoid physically lifting students.
• Take time to adjust workstations, take regular breaks and rest if aching.
• Try using a high stool instead of standing for long periods.
• Use a specially designed chair or floor cushion for low sitting.
• Use a height adjustable table.
• Wear comfortable and supportive shoes
• Watch your posture, making sure you do not sway your low back and hang your head forward
• Walk at work whenever possible
• To avoid low back pain when standing in one spot, prop one foot up about 4 inches whenever possible on the back of a stool or book. This makes you balance your pelvis.
• Exercise to strengthen your whole body when not at work. Stronger legs and core will prevent pain.
• Stretch in the morning and evening specifically cat/cow and calf stretches
• If you teach younger students, sit in adult sized chairs
• Take time to adjust your workstation/desk and set the screen at the correct height
  • Eyes should be level with the top of the screen
  • Height adjustable chairs preferably with no arms
  • Elbows, hips, knees and ankles all at 90 degrees
• Limit sitting to a maximum of 30 minutes at a time.
• Rest and movement breaks are essential!
• Schedule a one-on-one visit with a Physical Therapist at Crystal Lake Physical Therapy Inc. to evaluate and treat your back pain!  

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