By Dr Brenda Hiew (Chiropractor)
When you’re caring for someone you love, it’s easy to put yourself last. Perhaps you’re looking after an ageing parent, supporting a partner who is unwell or living with disability, raising a child with additional needs, or carrying most of the load at home. There are appointments, medications, meals and a hundred small things to remember. Usually by you.
The Physical Load of Caring
Caring for another person can be physically demanding, even when it doesn’t feel like “physical work.” Lifting, helping someone in and out of bed, steadying them as they walk, pushing a wheelchair or sitting for hours in waiting rooms can all place repeated stress on your body. Each task may seem small. Day after day, they add up. Over time, you might notice:
- Lower back aches or stiffness
- Neck and shoulder tension
- Wrist or hand discomfort
- Headaches
- Physical exhaustion
- Difficulty getting comfortable at night
Don’t Forget the Emotional Load
The “I’ll Look After Myself Later” Trap
Many carers find themselves thinking: “I’ll deal with my own health when things settle down.” But caring responsibilities don’t always have a clear end point. Waiting until you’re worn out or in significant pain can make things harder to manage.
Five Small Ways to Look After Yourself
- Take Movement Breaks: You don’t need an hour at the gym. A few minutes of walking or stretching can help break up long periods of sitting, lifting and bending.
- Use Your Body Wisely: Avoid repeatedly twisting, over-reaching or lifting from awkward positions. Where possible, use equipment, ask for help and learn appropriate handling techniques from a qualified professional, such as an occupational therapist. You don’t have to do everything on your own.
- Protect Your Sleep: Make room for rest wherever you can. If your sleep is regularly disrupted, talk with your GP or your loved one’s healthcare team about options, including respite.
- Make Time for Yourself Without Guilt: A coffee with a friend, pottering in the garden or 15 minutes with a good book can help you reset. Rest isn’t something you need to earn.
- Listen to Early Warning Signs: Persistent pain, fatigue, headaches, mood changes or ongoing trouble sleeping are signals worth paying attention to, not things you need to push through.
Where Chiropractic Care May Fit In
At Family Chiropractic Bundaberg, we start by listening to what your days actually look like. We can then assess areas of discomfort or restricted movement and, where appropriate, provide gentle, hands-on treatment aimed at helping to reduce musculoskeletal pain and improve movement. We’ll also share practical exercise and posture advice, and refer you on if needed. Your plan should be tailored to your life, not one more thing to juggle.
You Deserve Care Too
Caring can be rewarding and demanding. Looking after yourself doesn’t mean you’re doing less for your family. It means you’re giving yourself the strength and capacity to keep doing what matters to you. So today, ask yourself: “How am I actually going?” And perhaps, for once, put your own answer near the top of the list. If aches or stiffness are making caring harder, contact our team on (07) 4181 1464 to discuss whether chiropractic care may be suitable for you.
This article is general information only and is not a substitute for individual advice from your healthcare provider.