How to Protect Your Back: Safe Movement Tips for HHAs and CNAs
Fordham Institute Inc. • September 8, 2025
Caregiving is a hands-on career that requires strength, patience, and dedication. For Home Health Aides (HHAs) and Certified Nursing Assistants (CNAs), helping clients with mobility, lifting objects, and standing for long hours can take a toll on the body—especially the back.
At Fordham Institute Inc., we believe that taking care of yourself is just as important as taking care of your clients. Practicing safe movement techniques helps prevent injuries, reduce strain, and keep you strong for the important work you do every day.
1. Bend with Your Knees, Not Your Back
When lifting, squat down by bending your knees and hips—never bend forward at the waist. Keep your back straight and your core engaged as you rise.
Tip: Always keep the object or person close to your body to reduce strain.
2. Use Your Legs for Power
Your leg muscles are much stronger than your back muscles. Let them do the heavy work. Push through your legs when standing, lifting, or moving patients, instead of relying on your back.
3. Avoid Twisting
Twisting while carrying weight puts major stress on the spine. Instead, move your feet to turn your whole body in the direction you need to go.
4. Keep Your Posture in Check
Slouching while sitting or standing can slowly add up to back pain.
- Stand tall with shoulders relaxed.
- Distribute your weight evenly between both feet.
- When sitting, keep your feet flat on the floor and avoid hunching over.
5. Take Micro-Breaks
Even short pauses help. Stretch your back, shoulders, and legs throughout your shift. A quick neck roll or standing hamstring stretch can ease tension and improve circulation.
6. Use Assistive Devices When Available
If your workplace provides gait belts, slide sheets, or mechanical lifts, don’t hesitate to use them. They protect both you and your clients during transfers or repositioning.
7. Care for Your Body Outside of Work
Strengthening your core, staying hydrated, and getting enough rest all contribute to better posture and fewer injuries. Simple exercises like walking or gentle yoga can support long-term back health.
Protecting Yourself Means Protecting Your Career
Your health is one of your greatest tools as a caregiver. By practicing safe movement every day, you’ll protect your back, extend your career, and give better care to your clients.
📞 Want to start your journey as an HHA or CNA? Call
718-480-1804
Because strong caregivers know: caring for your back is caring for your future.
Life can feel overwhelming when responsibilities start piling up. Between classes, work schedules, family obligations, and everyday tasks, it’s easy to feel like there’s never enough time or energy to keep everything in order. For healthcare students and caregivers, staying organized isn’t just helpful — it’s essential. Organization creates structure, reduces stress, and helps you stay focused on your goals even when life feels hectic. At Fordham Institute Inc. , we encourage our students to remember that organization doesn’t have to be complicated. Small, simple habits can make a big difference in how calm and prepared you feel each day. Here are practical ways to stay organized when life feels busy. 1. Plan Your Week Ahead Taking a few minutes at the beginning of the week to plan can save hours of stress later. Try: Writing down class schedules and work shifts Noting important deadlines Planning study times Adding personal tasks to your calendar Seeing everything in one place helps you feel more in control. 2. Prepare the Night Before Busy mornings feel easier when you prepare ahead. Simple habits include: Packing your bag Laying out your uniform or clothes Preparing meals or snacks Checking your schedule for the next day A little preparation creates a calmer start to your day. 3. Break Tasks Into Smaller Steps When your to-do list feels overwhelming, break it into smaller tasks. Instead of: “I have so much to do,” Try: Review one lesson Organize one section of notes Complete one small task at a time Small progress keeps you moving forward without feeling overloaded. 4. Keep Your Study or Work Space Simple A cluttered environment can increase stress and distraction. Try to: Keep only essentials on your desk Organize papers and supplies Clear your space at the end of each day A clean space helps your mind feel clearer too. 5. Use Short Pockets of Time Wisely You don’t always need large blocks of time to be productive. Use small moments to: Review notes Check your schedule Prepare for the next day These little efforts add up quickly. 6. Give Yourself Grace Some days won’t go exactly as planned — and that’s normal. Staying organized isn’t about perfection; it’s about creating habits that reduce stress and help you keep moving forward. Adjust when needed and keep going. Small Habits Create Big Calm When life feels busy, organization gives you stability. A few consistent habits can help you feel prepared, confident, and less overwhelmed — even during the busiest seasons. 📞 Call 718-480-1804 to learn more about HHA and CNA training When life feels busy, organization creates space for focus, confidence, and peace of mind. 💙
Caregiving is often described as compassionate, meaningful, and rewarding — and it is. But what many people don’t realize is that this career also teaches you something deeply personal: it shows you strengths you may not have known you had. Home Health Aides (HHAs), Certified Nursing Assistants (CNAs), and healthcare students spend their days supporting others, often in quiet, behind-the-scenes ways. Through this work, something powerful happens — caregivers begin to grow, not just professionally, but personally. At Fordham Institute Inc. , we see this transformation every day. Students often begin training unsure of themselves and gradually discover resilience, patience, and confidence they didn’t know existed. Here’s what this career can quietly teach you about yourself. 1. You’re Stronger Than You Think Caregiving requires patience, consistency, and emotional strength. Some days are busy or challenging, yet you continue showing up. Over time, you realize: You can handle more than you expected You stay calm under pressure You adapt when situations change That quiet strength grows with every experience. 2. Patience Becomes a Natural Skill Caregiving teaches you to slow down and meet people where they are. You learn that progress looks different for everyone — including yourself. This patience doesn’t stay at work. It carries into everyday life, improving relationships and helping you approach challenges with more calm and understanding. 3. You Learn the Power of Empathy Listening, observing, and caring for others helps you develop deeper empathy. You begin to understand: The importance of small acts of kindness How much comfort simple gestures can bring The value of truly being present Empathy becomes one of your greatest strengths — both personally and professionally. 4. Confidence Grows Quietly Confidence in caregiving doesn’t happen all at once. It builds slowly through: Learning new skills Completing training Helping someone successfully One day, you realize tasks that once felt unfamiliar now feel natural. That growth is proof of how far you’ve come. 5. You Discover a Sense of Purpose Few careers allow you to see the direct impact of your work every day. Helping others feel safe, comfortable, and supported brings a deep sense of meaning. This purpose often reminds caregivers why they chose this path — and why it matters. The Strength You Build Lasts a Lifetime Caregiving teaches lessons that go far beyond the classroom or workplace. It reveals patience, resilience, compassion, and confidence — qualities that shape who you are in every area of life. If you’re on this journey, know that you’re growing in ways you may not even notice yet. 📞 Call 718-480-1804 to learn more about HHA and CNA training Caregiving doesn’t just change the lives of others — it quietly transforms your own. 💙 
The beginning of the year often starts with excitement and big goals. But as the weeks pass, motivation can begin to fade. Busy schedules, cold weather, and daily responsibilities make it harder to stay focused. If you’ve been feeling this way, you’re not alone. At Fordham Institute Inc. , we remind our students and caregivers that success isn’t built on motivation alone — it’s built on commitment. Motivation comes and goes, but small consistent actions keep you moving forward. Here are simple ways to stay committed, even when energy feels low. 1. Focus on Small Wins Big goals can feel overwhelming. Instead of thinking about everything you have to do, focus on one small step: Attend class Review notes for a few minutes Prepare for tomorrow Small wins create momentum and confidence. 2. Remember Why You Started When motivation drops, reconnect with your purpose. Are you building a stable career? Creating a better future for yourself or your family? Looking for meaningful work? Your “why” is stronger than temporary feelings. 3. Create Simple Daily Structure Routine makes progress easier. Try: Setting a consistent wake-up time Planning your day ahead Keeping study or work habits simple and manageable Structure reduces stress and keeps you steady. 4. Be Kind to Yourself Some days will feel slower than others — and that’s normal. Progress doesn’t need to be perfect to be real. Give yourself patience while continuing forward. 5. Keep Showing Up Success often comes from consistency, not speed. Every day you show up, you are building discipline that will serve you throughout your healthcare career.  Keep Moving Forward Motivation may change from day to day, but commitment keeps your goals alive. Even small efforts today bring you closer to where you want to be tomorrow. 📞 Call 718-480-1804 to learn more about HHA and CNA training You don’t need perfect motivation — just the decision to keep going. 💙