Did you know that
more than half of dental hygienists reporting experiencing neck pain or back pain? In fact, according to one
study1:
- 54-85% of dental hygienists reported neck pain
- 68% of dental hygienists experienced lower back pain
- 35-76% of dental hygienists experienced shoulder problems
- Carpal tunnel syndrome is a prominent issue facing the profession, with 44% of American dental hygienists displaying visible symptoms
These statistics reflect a reality that many dental hygienists face on the job – soreness, tension, or even worse, injury – that impact their quality of life. Factors such as a maintaining a prolonged unsupported position, forceful exertion, precise and repetitive motions, mental workload, poor lighting, exposure to vibrations, and using thin instruments can all lead to dental hygienists facing increased risk for developing musculoskeletal disorders (MSDs), such as tendonitis, back pain, and muscle sprains and strains.
This
study concludes that dental hygienists can greatly benefit from interventions – including ergonomic education, preventative techniques, physical activity, modification of work position, and improvement of working environment – to help mitigate the risk for MSDs, which can result in workplace injury and lost productivity.
Whether you are just starting out in your dental hygiene career or have been in the field for quite some time, it’s never too late to maintain proper form to help you stay happy, comfortable, and pain-free on the job. HPSO has outlined key physical therapy (PT) considerations for dental hygienists to help mitigate pain and improve comfort.
Create a Consistent Movement and Stretching Routine
There’s no denying it – dental hygienists spend a lot of time sitting and straining to work on patients, which can lead to pain and stiffness across the body. Incorporating low-impact movement and stretching into your daily routine can help combat tension and promote strength.
After a long day at work, it can be hard to find time but allocating even a few minutes to add movement to your day can go a long way towards your physical and mental wellbeing. Try setting realistic goals such as:
- Making stretching part of your morning or bedtime routine to help you stick with it. Some key exercises to consider include the pelvic tilt, chin tuck, shoulder tuck, hand stretches, and hip flexes. Research tutorial videos online and be sure to consult a PT or healthcare provider beforehand to ensure these exercises meet your needs.
- Going on a short walk (think 30 minutes or less) every day, such as during your lunch break or even taking a lap around the office between appointments. If it is an option, walking to or from work is a great way to add steps in and break up endless hours of sitting.
- If your work week is jam-packed, try scheduling time during your weekend to get some movement in. A walk around your neighborhood, a quick jog, a home workout – whatever works best with your busy schedule.
- Prioritize consistency – if you can’t fit in daily movement or stretching, choose a routine that is feasible and realistic for your lifestyle, such as every other day or weekdays.
Join a Gym or Attend a Workout Class
Exercising at home or by yourself may not be your preference. If you enjoy working out with others, joining a gym or group exercise class can be a better option to help hold yourself accountable.
Tour your neighborhood or look online for local gyms, fitness classes, or even informal groups, such as running clubs or sports leagues. There are countless classes or coordinated group activities to consider that range from high to low intensity – cycling, pickleball, tennis, yoga, swimming, running, and walking, you name it! Even better, find a family member, friend, or coworker to go with to encourage one another!
Leverage Social Media and Online Tools for Encouragement and Community
Harness the power of social media and online community to share ideas, experiences, and knowledge.
- Research easy-to-follow PT workout plans and best practices.
- Engage with community groups on social media to exchange encouragement, affirmations, and progress updates.
- Follow credible PTs and other healthcare providers on social media who promote ways to manage physical discomfort in the dental hygiene profession.
- Seek out dentistry podcasts and industry publications to learn about new tools and trends to help dental professionals combat pain.
No matter what content you find online, be sure to conduct your due diligence to vet trustworthy sources and avoid misinformation (such as verifying an influencer’s credentials or career history).
Additionally, remember to always consult with your PT or healthcare provider before trying anything you see online on your own. General information presented on social media does not factor in your individual needs and shouldn’t be blindly followed.
Invest in Ergonomic Tools
Designing your work area to optimize physical comfort is key. This can be slightly more complex in a dental practice setting, since long periods of sitting, leaning, and repetitive motions to work on patients are part of the job. Here are some important items that promote ergonomic activity to consider:
- Ergonomic dental hygienist chair or stool: many are designed with a saddle-shaped or titled seat and adjustable arm and back rests to promote good posture, comfort, and support.
- Comfortable scrubs and shoes: choose scrubs that are gentle and comfortable to get you through the workday. And never underestimate the power of durable, comfortable sneakers or other shoes!
- Right and left-fitted gloves: specifically designed to fit each hand and help reduce fatigue.
- Noise-cancelling headphones: there are times when you won’t need to communicate with colleagues at the office, such as while completing inventory, patient documentation, or cleaning stations. Having a reliable pair of headphones to listen to music or a podcast can help you stay relaxed and occupied as you work.
Consider securing these items or requesting your practice supply them for everyone in the office to benefit from increased comfort.
Feeling Increased Pain? See a Physical Therapist (PT)
Sometimes the simplest answer is the right one. If you are feeling increasing or severe pain, or efforts on your own haven’t improved anything, get in touch with your PT or healthcare provider. You may require additional care and don’t want to mistakenly exacerbate an injury without proper guidance from a professional.
Focus on Stress Reduction
Stress can not only impact your mental wellbeing, but your physical health as well. Feelings of stress can trigger your body to enter “flight or fight” mode, leading to various negative effects, such as tension, headaches, digestion issues, and poor sleep. Any of those can impact your performance on the job.
Working to identify the root causes of your stress and develop effective ways to reduce your overall stress levels can help leaps and bounds – both professionally and personally. Consider stress reduction activities such as:
- Practicing deep breathing, mindfulness, and meditation to promote relaxation
- Exercising to help relieve stress and increase endorphins
- Improving your diet and sleep patterns
- Listening to music or podcasts that you find relaxing
- Spending time outside in a calm, tranquil environment
- Seeking professional help from a counselor to help you navigate challenges
- Securing dental hygienist malpractice insurance to help bring you peace of mind. The risk of medical malpractice can be a big stressor. A lawsuit can spell disaster for your career, license, and finances. Fortunately, HPSO offers 24/7 professional liability coverage for all stages of your dental hygiene career. You can get a quote in under 5 minutes.
Conclusion
Many dental hygienists struggle with discomfort, pain, and stress on the job. By prioritizing good ergonomics, consistent movement, a calm and convenient work environment, and stress reduction, you can help improve your physical and mental wellbeing, so you can focus on your patients.
Resources:
1Ćwirzeń, W., & Wagner, L. (2023). Evaluating the Dental Hygienists' Exposure to the Risk of Musculoskeletal Disorders.
European journal of dentistry,
17(3), 629–635.
https://doi.org/10.1055/s-0042-1750772