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3 factors causing repetitive strain injuries
Repetition and Duration
Highly repetitive tasks can greatly contribute to unnecessary strain to the musculoskeletal system. If you think than your job is repetitive in nature, then here are some tips to reduce repetitive motions:
1. Vary tasks within the job as much as you can. For instance, if you have 4 hours of typing and 4 hours of filing, try typing for 1 hour then filing and so on.
2. Steady as you go! If you tend to procrastinate doing certain types of tasks, you may find yourself working extra hard to catch up. This situation can significantly increase repetitive movements and increase your risk of a strain. Remember: Slow but sure wins the race!
3. Take required breaks. It is standard to take a 15 minute break after every 2 hours. For those people in highly repetitive jobs, or people with limited variety of tasks in the day, regular breaks help the body to regenerate.
Posture
Slouching when sitting or pinching the phone between your neck and shoulders are examples of poor posture. Here are some suggestions to optimize good posture in your workday:
1. Ensure that your chair has proper lumbar support. Our low back curvature tend to flatten out when sitting. A proper lumbar support will combat this flattening and ensure good sitting posture.
2. Avoid or alter tasks which involve sustained positions. If you find yourself looking down alot at your desk, try looking in the opposite direction for even 20 - 30 seconds. Stretch frequently!
3. Make sure your workstation fits you. Working in an ergonomically correct environment can significantly improve your posture and help minimize your chance of repetitive strain. If you think your workstation is not ergonomically correct for you, contact your health and safety representative.
Force Newton's Law - "Every action has an equal and opposite reaction"
By reducing unnecessary force exerted, we can inturn reduce the amount of stress caused to our bodies as a result. Minimize unnecessary force by:
1. Recognizing when you are STRESSED OUT. Often times in a high stress environment we tend to exert more force than necessary to get the job done. Ask yourself if this is happening to you.
2. Minimize pressure on body parts by distributing as much force as necessary over your body. For example, consider using knee pads when kneeling on hard surfaces.
3. Never jerk when lifting an object or weight. If you have to do this, chances are it's too heavy for your body.
4. Always lift with your legs and keep you back straight. You can increase forces in your low back to dangerous levels when bending at the waist and lifting.
Last but not least....keep fit!! Keeping your body strong reduces your risk of injury due to wear and tear. A brisk walk 20 - 30 minutes a day might be all you need. Talk to a health professional for advice on a fitness program to meet your needs.
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