Rohini Pancholi-Bansal considers how dental professionals can look after themselves by changing their daily habits.
As our clinic day lists are building up more than ever post Covid-19, are we investing more time in working back to back rather than having a balanced working pattern?
Whether it be private or NHS treatment it is a common occurrence for my patients to tell me it’s difficult to book an appointment in during this time of the year.
We aim and strive to treat our patients back-to-back with the utmost care, but we must not lose sight in taking care of our general health at the same time.
It is crucial we recognise elements of self-care and practise this whether it be mentally, physically or verbally.
Back pain specifically can initiate as a small mild irritation which can progress to become long standing and nail biting if not addressed quickly.
It is imperative that if you notice a difference within your body type you recognise the need to seek some level of help and care.
As back pain continues to persist it can evolve into chronic back pain which can be harder to treat and manage. If it is left untreated then it can potentially progress into permanent disabilities.
Red flags for back pain
- Increasing pain with lifting and bending
- Worsening pain when resting, sitting, or standing
- Back pain that comes and goes
- Stiffness in the morning when awakening
- Pain that radiates away from the back into the buttocks, leg, or hip
- Sudden sharp pain in the back on rapid movement
- Discomfort during your working hours
- Inability to sleep easily.
My top ten tips (for managing back pain and improving posture during working hours)
- Acknowledging the pain and acting before it’s too late
- Swimming twice weekly (breast + backstroke)
- Yoga
- Seeing an osteopath for guidance
- Regular massages every six to eight weeks is recommended
- Eating a balanced diet – Mediterranean is preferable
- Using the correct working dental chair with adequate support
- Regular breaks in between longer appointments with patients
- Regular water uptake during the day eight glasses a day
- Back and shoulder workouts two times a week.
Going forward
Adjust small day-to-day habits to make larger differences in your day.
- Take time out for a daily stretch, mornings are preferable
- Amend your dental stool to support and maintain your lumbar curve
- Aim to sit closer to your patient and avoid bending/leading too forward
- Alternate regularly between standing and sitting during an appointment to reduce muscle fatigue. Consider carrying out oral hygiene instructions or discussions of radiographs standing up
- Go for daily short walks in between breaks during the working day
- Tilt your pelvis slightly for optimal back posture
- Manage stress levels as stress can increase pain, calming music in the background can help with this to create a tranquil environment within the dental setting.
My experiences
Personally, I dealt with back pain in the latter part of last year which ultimately worsened mainly due to denial.
I recognised that something needed to change in my routine when I would come home from work daily and there was a consistent pain during the evenings. I believed it would lessen sooner than later since I regularly practise yoga and swim.
However, it only got worse, to a point where I had to reflect and educate myself on immediate changes.
I modified my day-to-day habits and started using a saddle chair in all my surgeries.
The saddle significantly improved my posture and helped me sit up-right for longer periods of time. The distressing pain I had in my lower back eased with my amended seating position. The saddle simply helps to keep your spine in a natural S shape for a prolonged time thereby preventing hunching and posture related issues.
Secondly, I took time to incorporate yoga into my day and not just the evenings.
I furthered my yoga journey during lockdown in 2020 where I completed my training to get a yoga teaching qualification. The module educated my understanding on how specific positions coupled with breathing techniques can initiate a relaxing response in the nervous system.
Yoga is the practice of flexibility and movement which helps release muscle tension and improve muscle strength. It is an established Indian meditating technique which helps the mind, body and soul.
Holistic approach
More importantly, research and analytic data have proven significant differences in the management of pain within clinicians.
In a survey of 220 clinicians there was a significant difference in those who obtained musculoskeletal disorders (MSD) in comparison to those who practised yoga over a period of 12 months.
The foundation of yoga and how its simplicity helps to strength your core is crucial as a health care professional. As dental professionals we are at more risk of developing musculoskeletal disorders than any other health professional.
Yoga can also branch out into chair-side yoga, wrist stretches and neck positioning all of which can enhance focus, balance and work force.
I began practising yoga stretches during my lunch time break for 15 minutes daily. This eased my stiffness and allowed me to concentrate better clinically.
I had massages regularly but my masseuse recommended me to go and see an osteopath to get a better analysis of the direct pain that had been troubling me.
The osteopath carried out some routine stretch tests and explained which areas she felt required more attention. Her holistic approach was admirable.
I then had acupuncture done to help target the specific pain sites.
Acupuncture although sounds intense was very therapeutic. Here fine needles are inserted into the active bodily sites to stimulate the sensory nerves under the skin/muscles.
It initiates the production of pain-relieving endorphins which naturally helps with pain management. What I enjoyed about this technique was that it was very fast acting.
Finale
In conclusion, your general health and wellbeing as a practitioner is significant in your professional career and can to some level determine your longevity of working.
Take time to discipline yourself in modifying your working positions and incorporating a new balanced working life.
The change you make could impact your future forever!
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