Simple Tips to Avoid Getting Hurt at Work: PART 2

In our last blog we covered our first 4 tips to help you avoid getting hurt at work, including proper body mechanics, knowing your unique physical limitations and to avoid rushing, especially when you are more fatigued.

We also talked about the importance of employers offering some kind of injury prevention education and training to their employees.  Most people have very limited knowledge and understanding of basic injury prevention strategies.  They just don’t know what they don’t know…and can always learn more.
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Staying safe and injury free at work doesn’t have to be complicated, but it does take awareness, proper education and training…and practice, practice, practice!

Today I’m going to share a few more tips that I teach my patients, to help you avoid many of the most common work injuries…and all the stress and worry that comes with it.

TIP #5 - PRACTICE GOOD POSTURE
Poor postural habits at work (or home) are a major cause of neck, back and shoulder pain.  Poor posture can also cause headaches, lead to degenerative changes in your joints and spine, compromise lung and organ function, and puts you at a high risk of injury. 

Try these tips for practicing good posture when sitting or standing:

• Keep your back straight…don’t arch or flatten your lower back and keep your abdominals pulled in to support your lower back.
• Keep your shoulders pulled back…don’t slouch or round your upper back, don’t roll your shoulders forward.
• Keep your neck straight…your head should be in line with your shoulders, keep your chin pulled back and level.

Paying attention to your posture and correcting it throughout your day can go a long way in preventing things like neck, back and shoulder pain…and reduce your risk of getting hurt doing other tasks.  Old posture habits can be hard to change, but the more you practice good posture the less likely you are to suffer from postural dysfunction and the pain that comes with it.
 
TIP #6 - AVOID PROLONGED POSITIONS
Our bodies are designed for movement.  Sitting in a chair all day, looking up or down for extended periods of time, bending your wrist too far for too long, or working in any awkward position for any length of time can lead to fatigue and strain, increasing your risk of injury. 

Taking frequent “mini” breaks from any sustained position can help end of day fatigue or soreness and reduce your risk of getting hurt. 

I teach my patients what I call “The 30/30 Rule”.  For every 30 minutes spent working in a sustained position, just take 30 seconds to reverse that position.  

For example, if you sit all day at a computer, get up and move around to stretch your legs, back and shoulders.  If you’re a mechanic and spend your day leaning over engines, do some backbend stretches periodically and your back will thank you. 
 
TIP #7 - STRETCH
Regular stretching decreases your risk of injury by reducing tension and stiffness in your muscles and reducing the muscle fatigue caused by your work activities.  Regular stretching also helps improve the flexibility of muscles, joints, ligaments and connective tissue, improves circulation, coordination and overall physical performance. 

The best times to stretch are before work, after lunch, at the end or your workday, or anytime you feel muscle fatigue or discomfort. 

You might be surprised how much of a difference taking just a few minutes to stretch throughout your day can make you feel! 

Not sure which stretches are right for you? 

Or are you already dealing with an injury or pain and want to make sure you don’t make it worse by doing the wrong stretch?

If you want a stretching program tailored to your individual needs or need treatment for an unresolved injury or lingering pain…we can help!  Just give us a call at 503-744-0046 to find out more or just complete this simple form online and we’ll give you a call. 
 
TIP #8 – ASK YOUR EMPLOYER FOR MORE EDUCATION & TRAINING
Yes, I know I already shared this tip in PART 1 of this BLOG, but I wanted to share it again because it’s so important. 

I don’t think any employer ever wants to see one of their employees get hurt, but many don’t understand the full impact an injured worker can have on their business until AFTER someone gets hurt.  Plus, it can be hard to find injury prevention and training programs that are affordable and effective. 
  
Our Workplace Safety & Injury Prevention Training program is affordable, effective and can be tailored to the specific needs of each company and their team.  In fact, many of the patients I’ve treated for a work injury learned so much from their experience that they ended up with a key role on a safety committee to share their knowledge with others. 

If you’d like to know more about our comprehensive training program, call us at 503-744-0046 for more information to see how we can help.   
 
I hope you will find ways to use these tips to avoid injuries at work (and home) and build good movement habits into your day.  Please share them with your co-workers, employer, family and friends too!