Caregiving is physically demanding. Lifting, transferring, and the constant activity can take a toll on your body. Research shows caregivers have higher rates of back pain, fatigue, and chronic health conditions. Protecting your physical health isn't selfish—it's essential for sustainable caregiving.
Preventing Common Caregiver Injuries
Back injuries are the most common problem for caregivers. Repetitive lifting and awkward positions cause strain that builds up over time. Prevention is much easier than treatment.
Safe Lifting Rule
If you can't lift comfortably with your legs while keeping your back straight, the load is too heavy. Use equipment or get help.
- Always bend your knees, not your back, when lifting
- Hold the person close to your body when transferring
- Use mechanical aids: slide sheets, transfer boards, hoists
- Ask for help with heavy transfers—don't lift alone
- Take breaks and change positions frequently
- Strengthen your core muscles with regular exercise
Staying Active Despite a Busy Schedule
Regular physical activity reduces stress, improves sleep, and protects against chronic disease. Even short bursts of activity throughout the day add up.
Free Exercise Classes
Many Community Clubs and ActiveSG facilities offer free or low-cost exercise classes for seniors and caregivers. Check activesg.gov.sg for schedules.
- Take 10-minute walks while your loved one rests
- Do stretches while supervising your care recipient
- Use exercise videos designed for small spaces
- Walk up stairs instead of taking the lift
- Join a caregivers' exercise group for social support
- Try chair exercises you can do together with your loved one
Getting Enough Rest
Sleep deprivation is epidemic among caregivers, especially those caring for people who wander at night or need frequent attention. Chronic sleep loss affects your health, mood, and ability to provide safe care.
Sleep Strategy
If you're frequently woken at night, try to nap when your loved one naps. Even 20-minute rest breaks help prevent exhaustion.
- Prioritize sleep as essential, not optional
- Create a calming bedtime routine for yourself
- Limit screen time before bed
- Ask family members to share night duty
- Consider respite care if sleep deprivation is severe
- Speak to a doctor if you can't sleep even when able to
Eating Well Under Pressure
When busy caring for others, it's easy to skip meals or rely on convenience food. Good nutrition supports energy, immunity, and emotional resilience.
- Eat regular meals—set reminders if needed
- Prepare simple, healthy meals you can share with your loved one
- Keep healthy snacks accessible: fruits, nuts, yogurt
- Stay hydrated—dehydration causes fatigue
- Limit caffeine and alcohol, which disrupt sleep
- Consider meal delivery services when overwhelmed
Don't Neglect Your Own Medical Care
Caregivers often postpone their own medical appointments. But managing chronic conditions and catching problems early is essential for your long-term health.
Screen for Life
Singapore Citizens and PRs can access subsidized health screenings at polyclinics. Visit <strong>healthhub.sg/screenforlife</strong> to check eligibility and book.
- Schedule and keep your own medical appointments
- Complete recommended health screenings
- Manage any chronic conditions like diabetes or hypertension
- Take prescribed medications consistently
- Arrange for backup care when you have appointments
When to Ask for Help
You can't do everything alone. Recognizing when you need support is a sign of wisdom, not weakness.
Get Support
AIC's hotline (1800-650-6060) can connect you with respite care, day care, and other services that give you time to recover physically.
- Persistent back pain or physical symptoms
- Exhaustion that doesn't improve with rest
- Difficulty performing care tasks safely
- Feeling overwhelmed most days
- Noticing you're getting sick more often
Key Takeaways
- 1Caregiver injuries are common but preventable with proper techniques
- 2Even short bursts of physical activity improve health and reduce stress
- 3Prioritize sleep—it's essential for safe caregiving and your health
- 4Don't skip your own medical appointments and health screenings
- 5Ask for help before you're burned out—respite care supports sustainability