Contributing authors:
Christina Calleros, MS, RDH
Justine Ponce, MS, RDH
Musculoskeletal disorders (MSDs) in the dental hygiene profession are extremely common, and the risk factors are endless. Some studies show that up to 96% of dental hygienists experience some work-related pain at some point in their career.1,2
Proper ergonomics are the leading preventive measure; however, there is research to show that physical fitness can also play a key role in the prevention of MSD. Regular exercise and strength training are areas of physical fitness dental hygienists should consider when striving to prevent MSD.
Exercise and strength training for prevention of MSDs
Being physically fit is defined as the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits.3 Being physically fit begins with physical activity. According to the CDC, physical activity is anything that gets your body moving, and it supports physical and mental health.4 Physical activity can mean many things, but should include regular exercise and strength training, also known as resistance training.
The many benefits of regular exercise and strength training include stronger bones and diminished joint stress, increased basal metabolic rate, increased bone density, reduced body fat and improved metabolism, better balance and coordination, improved cardiovascular health, enhanced cognitive function, and psychological well-being.5 Many studies have also shown that increased exercise and strength training can decrease musculoskeletal pain and disorders.6-9
As susceptible as dental hygienists are to MSDs, they should consider making regular exercise and strength training part of their daily and weekly routines. It is recommended that a person aim for at least 150 minutes of physical activity per week,4 such as walking, cycling, or swimming, with walking being one of the most common forms of activity, and it shows promise of improving lower back pain.9
It is also recommended that at least two days of strength training be done each week, with the goal of reaching all major muscle groups.4 While these are the recommendations, one study showed as few as 20 minutes three times weekly of strength training improved overall musculoskeletal-related pain.8 The same study also stated that increased muscle strength leads to improved working postures.
Other areas where RDHs develop pain
One area of the body where many dental hygienists have musculoskeletal pain is the lower back. Risk factors such as incorrect or static postures, standing or sitting for long periods of time, and awkward postures like leaning too far forward or to one side contribute to lower back pain.1,10 But multiple studies have demonstrated that maintaining strong abdominal muscles leads to stabilization, which can help dental hygienists reduce back injuries and MSDs in general.11-13 It’s important to perform abdominal exercises to build strong abdominal muscles. Exercises like cat/cow, bird/dog, bridges,14 and planks all help strengthen the abdominal and lower back muscles.
Although the back is a common area for dental hygienists to experience MSDs, other areas of the body can also be affected, so additional strength training exercises should be included as well. Exercises such as push-ups and squats strengthen other key muscles and strengthen multiple muscles at the same time. Push-ups are beneficial because they strengthen the upper body like the chest, shoulders, and triceps, aid in better posture, and increase shoulder and abdominal stability. Squats strengthen the leg muscles and aid in bone formation, help strengthen the abdominal and lower back muscles, and aid in improved posture and balance.15
Refer to Table 1 to for a variety of strengthening exercises accompanies by photos.
