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Simple Steps to Take to Avoid Workplace Ergonomic Injuries

The Occupational Safety and Health Administration, or OSHA, defines an ergonomic injury as a musculoskeletal disorder, which is an injury of the nerves, muscles, joints, cartilage and spinal discs. Not all ergonomic injuries happen in the workplace, but the Center for Occupational and Environmental Medicine reports that a third of the money spent on worker compensation in the United States goes toward musculoskeletal disorders. Some simple steps will prevent workplace ergonomic injuries.

  1. Risks for Ergonomic Injuries

    • Start by assessing your risk. According to the International Labor Communications Association, ergonomic injuries are often caused by repetitive motion, so examine your daily tasks at work. One common cause of repetitive motion is typing, so any worker who sits at a computer all day could be at a higher risk for a musculoskeletal disorder. An article published by the State Compensation Insurance Fund lists other risks for ergonomic injuries as forceful movements, bad postures, and not taking a break. Look for all of these risk factors in your daily activities to assess whether you're at high risk for an ergonomic injury. Start taking preventative measures immediately if that's the case.

    Prevention

    • One of the simplest things you can do to prevent workplace ergonomic injuries is taking a break. Stand up and walk around if your job involves a lot of sitting. For every 20 minutes of work, take a two-minute break, which can be as simple as standing up and stretching. To properly stretch your muscles, stand up and raise your hands above your head as far as you can reach. Also place your hands behind your head and stretch your fingers.

      Also prevent musculoskeletal disorders by rearranging your workspace. Adjust your chair height so the top of your computer monitor is at or just below eye level. While seated, keep your head and neck in line with your torso and your shoulders relaxed. Make sure your chair adequately supports your lower back and keep your elbows tucked in and supported by either your chair arms or your desk. While typing, keep your wrists and hands aligned with your forearms.

      Good posture is also important if you spend a lot of time on your feet. Keep your shoulders back and your spine straight while you stand.

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