Back and neck pain is a common issue among dental assistants due to the physical demands of the job. 

If you're a dental assistant with back or neck pain, we're going to cover some great information to help you understand the problem, treat it, and prevent it. 

And make sure you stick around to the end to find out if sleeping on your stomach, side, or back is helpful, or just makes the problem worse.

What’s the Problem?

Neck and back pain might just be the worst part about being a dental assistant!

Dental assistants frequently have to maintain awkward postures for extended periods, which can lead to strain and discomfort in the back and neck. 

Whether it’s holding a suction tube and dental syringe or abdominal rests that don’t support your elbows, trying to balance your body while performing dental assistant duties leaves many dental assistants off balance. 

Back Pain Treatments Every Dental Assistant Can Practice

The 90 Second Fix!!

Check out Bob & Brad as they show you how to reduce low back pain! This technique is known as positional release.

5 Back Stretches to Alleviate Dental Assistant Back Pain

Bob & Brad share 5 back stretches dental assistants can do in bed to help with back pain.

1. Hookline Rotation
2. Single Knee to Chest
3. Overhead Reach and Back Arch
4. Thoracic Spine Rotation
5. Shoulder and Scapula Stretch

Pain Prevention

Preventing neck and back pain is easier than treating it once it becomes a chronic problem. Regular exercise, maintaining a healthy weight, and being mindful of your posture can go a long way in preventing pain issues as an assistant. 

Here are a few more things that might help:

Keep Proper Posture

Pay attention to your posture while working. But keep in mind, this might be more than keeping your back straight and avoiding slouching. 

Your feet should be flat on the floor, and your knees should be at a right angle. Watch this video to understand good posture.

The spine is curve in an S shape, so the load from your torso is centered directly over your hips.

Vary Your Routine

There is some indication from studies that a mixed routine of sitting, standing, and walking may reduce low back pain. So maybe one of the best things you could do after work where you’re sitting and standing all day is taking a walk!

While you’re at work, try not to stay in one position for too long. Shift your position, stretch, or walk around between patients. This helps to prevent muscle stiffness and strain. 

Avoid Slouching

One of the worst ways to sit as a dental assistant is to slouch. Slouching reverses the curvature of your low back. Sitting toward the back of you chair may help to fix this. 

Avoid Text Neck!

Text neck is a condition from looking down at your phone and bend your neck too much. This goes against the normal curvature of your neck.Positioning your phone at eye level can help you avoid text neck!

Do Some Yoga

Yoga with Adriene offers a great yoga practice for low back pain. The routine is about 30 minutes long. She also offers a 10-minute session for neck and shoulders. 

Know How to Lift

If your work as a dental assistant ever involves lifting equipment or supplies, make sure you lift them correctly. Bend your knees and keep your back straight, lifting with your leg muscles rather than your back. 

Wear the Right Shoes

Wearing comfortable, supportive shoes can help reduce back strain for dental assistants. Some assistants recommend AllBirds, Hokas, or Brooks. 

Stay away from Crocs…

How Dental Assistants with Back and Neck Pain Should Sleep in Bed

When assistants have back and neck pain, finding the right sleeping position can really help.

Here’s how dental assistants can find the best sleep position from Jared Beckstrand, PT, DPT.

On Your Stomach

If you lay on your stomach, stop! This is perhaps the worst position to lay in if you have neck or back pain.

On Your Side

Make sure you have a neutral spine position, including neck, back, and hips. 

The right pillow will allow your neck to be in alignment with your spine as you lay on your side. Too much pillow will prop your head up too high and crick your neck. Too little of a pillow will drop your head down and create a crick in the neck. So the best pillow will keep your head in a nice, neutral position. 

You might use a pillow to put under your torso or between the knees to support your side-laying position.

On Your Back

Keep a neutral spine position. 

Too much pillow will push your head forward and hurt your neck. Too little of a pillow will not provide enough support under your neck. So finding the right pillow that supports your neck in a neutral position is best.

Best Dental Assistant Chair

Just wondering if anyone has a good suggestion for the best dental assistant chair for back pain. Let us know on social media by leaving a comment!

---