Nurses walk many kilometres per shift, bend over beds, lift and reposition patients, and twist at computer stations. Musculoskeletal pain, especially low back pain, is one of the most common health problems in nursing, and a major cause of sickness absence. Stretching will not replace safe manual handling, but a short routine after work can ease stiffness, help you relax and support recovery before the next shift.
Here is a simple 10-minute routine you can do at home, no equipment needed, with tips to make it safe and effective.
Imagine getting home after a 12-hour shift. Your lower back aches, your calves feel like rope and your feet throb. You collapse on the sofa, scroll your phone, and wake up stiffer than ever. Now imagine spending ten minutes on the floor first, breathing slowly, stretching your back, hips and legs. You still feel tired, but lighter, and you sleep better. Small habits add up over a career.
Before you start
- Move gently; stretch to mild tension, never pain.
- Hold each stretch for 20 to 30 seconds and breathe slowly.
- Do not bounce.
- If you have an injury, pregnancy, recent surgery or a medical condition, check with a physiotherapist or healthcare provider first.
- Stop if you feel sharp pain, numbness or dizziness.
The 10-minute routine
| # | Stretch | How to do it | Time |
|---|---|---|---|
| 1 | Deep breathing | Lie on your back, knees bent, hand on belly; breathe in for 4, out for 6 | 1 min |
| 2 | Knee-to-chest | Lying down, pull one knee to your chest, then the other, then both | 1 min |
| 3 | Lower back rotation | Knees bent together, let them fall gently to one side, shoulders on the floor; switch | 1 min |
| 4 | Hamstring stretch | Lying down, raise one straight leg, hold behind the thigh (or use a towel); switch | 1 min |
| 5 | Figure-four hip stretch | Lying down, cross one ankle over the opposite knee, pull the thigh towards you; switch | 1 min |
| 6 | Child’s pose | Kneel, sit back on your heels, stretch arms forward, forehead down | 1 min |
| 7 | Cat-cow | On hands and knees, slowly round and then arch the back | 1 min |
| 8 | Calf stretch | Standing, hands on wall, one leg back with heel down and knee straight; then bend knee slightly; switch | 1 min |
| 9 | Neck and shoulder release | Sitting, tilt ear to shoulder, then gently look down; roll shoulders backwards | 1 min |
| 10 | Foot roll | Sitting, roll each foot over a tennis ball or bottle | 1 min |
Quick stretches during a shift
When you get a moment (for example after a medicine round or at handover):
- Shoulder rolls and chin tucks after computer work.
- Standing back extension: hands on hips, gently lean back.
- Calf raises at the nurses’ station.
- Wrist and finger stretches after lots of typing or carrying.
Preventing pain at work
- Use safe manual handling and equipment (hoists, slide sheets); never lift patients alone when policy requires help. See our manual handling guide.
- Raise beds to a comfortable working height before procedures.
- Wear supportive shoes and consider compression socks on long shifts.
- Take breaks and sit when you can.
- Build strength with regular exercise; strong core and leg muscles protect your back. See our guide to strength training for beginners.
- Report pain early to occupational health.
When to seek help
See a healthcare provider or physiotherapist if back pain lasts more than a few weeks, is severe, follows an injury, or comes with leg numbness, weakness, problems passing urine or controlling bowels (an emergency), fever or unexplained weight loss.
Frequently asked questions
Should nurses stretch before or after a shift?
Both can help. Gentle movement before work warms you up; stretching after work helps you relax and ease stiffness.
Can stretching prevent back injuries?
Stretching alone does not prevent injuries, but combined with strength training and safe manual handling it supports back health.
How long should I hold a stretch?
About 20 to 30 seconds, breathing slowly, without bouncing.
What if stretching hurts?
Ease off. Stretch only to mild tension. Seek advice for persistent pain.
But I am too tired to exercise after a shift?
That is exactly why this routine is short and done lying down. Ten minutes of gentle stretching is restful, not exhausting, and many nurses find it helps them sleep.
Your next step: Save this routine on your phone and do it after your next shift, before you sit down on the sofa.
Related: Safe manual handling · Strength training for beginners · Night shift health
Sources: Physiotherapy guidance on stretching and low back pain; occupational health research on musculoskeletal disorders in nurses; national guidance on safe moving and handling.
Leave a Reply