Let safety lead the way at workplace

 

With growing companies like Amazon and Wal-Mart there are many such warehouses and hypermarkets, where people work long shifts and have to carry out different tasks such as lifting moderate weights, pushing and pulling carts or different heavy equipment, walking  for quite a long distance, standing through-out their 8-10 hours shift. These tasks, if done inappropriately, can give rise to some of the musculoskeletal problems, which, depending on the age and body type of an individual could lead to chronic conditions if they are not taken care of.

Some of the most common conditions we see due to poor ergonomics in such work environment are Low back pain, Neck/back muscle pull, Shoulder pull, rotator cuff tendonitis, knee pain, hip pain, plantar fasciitis, and many more.

So, main purpose of this blog is to guide you how to effectively carry out your tasks with proper posture and good ergonomic techniques.

First, before starting your work take 5-7 mins to do gentle warm-up exercises for your back, arms and legs such as (do 2 reps of each stretch and hold each position for 15 seconds) 

  1. Trunk rotation stretch

  • Stand and cross your arms across your chest or on your hips. 
  • Slowly rotate to look behind without bending or arching the lower back. 
  • Slowly return to the neutral position and repeat on the other side.

2.                   Trunk side bend stretch

  • Stand straight with your feet hip width apart and look directly ahead of you.
  • Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.
  • Maintain the stretch without twisting or leaning forward. Slowly return to initial position.

3.                   Shoulder stretch

  • Stand straight and bring one arm in front of your body at shoulder height.
  • Use the opposite arm to lightly push on your elbow to accentuate the stretch.
  • Hold the position when you feel a comfortable stretch behind the shoulder. Do not rotate the trunk.

4.                   Hamstring stretch

  • Stand with one foot on a stool in front of you.
  • Straighten your leg and stick your buttock out to arch your lower back.
  • Lean your body forward until you feel a stretch behind your thigh.
  • Maintain the stretch for the recommended time.

5.                   Quadriceps stretch

  • Stand in front of a chair and hold on to it with one hand.
  • Grab the top of one ankle with one hand and pull your foot towards your buttock until you feel a gentle stretch in front of the thigh.
  • Hold the stretch, keeping your lower back neutral and return to the initial position.

6.                   Achilles stretch

  • Put the leg to be stretched behind with the heel on the floor and toes pointing directly forward.
  • Place both hands on the wall and extend the rear knee while pushing the hips forward without bending the back knee until you feel a stretch in your back calf. Hold the stretching position.

Now, let`s go to different tasks:

  1. Lifting
  • Before you lift you have to know the weight and also see the work area is dry and clear of all the debries.

Technique: 

(waist height lifting)

  • Get as close to the object as possible.
  • Use a wide stance with one foot forward and to the side of the object for good balance.
  • Keep your back straight, push your buttocks out, and use your legs and hips to lower yourself down to the object.
  • Slide the object as close to you as possible.
  • Grasp the object firmly with both hands.
  • Prepare for the lift, tighten your core muscles, look forward and upward, keep a straight and strong back.
  • Lift slowly and follow your head and shoulders. Hold the load close to your body. Lift by extending your legs with your back straight, and breathe out as you lift.

(knee height lifting)
  • Start by standing close to the object with feet spread apart. Bend at the knees and hipsand NOT at your spine. 
  •  Hold the object close to your body as you use your legs to stand back up while lifting the object.
  • Walk over to the surface you want to set the object on to and set it down bending at the knees slightly. Do Not bend at the spine. Also, be sure NOT to twist your spine but to pivot your feet so that your feet are pointed forward to where you want to set the object.
  • Slide the object on the shelf to off load your body.

(over head lifting)
  • Start by standing close to the object with feet spread apart. Bend at the knees and hips and NOT at your spine. 
  • Hold the object close to your body as you use your legs to stand back up while lifting the object. 
  • Walk over to the surface you want to set the object on and raise it up over head with a "one-hand-under and one-hand-over" technique as shown. Set it down and DO NOT extend at the spine. Also, be sure NOT to twist your spine but to pivot your feet so that your feet are pointed forward to where you want to set the object. 
  • Slide the object on the shelf to off load your body.

2.                   Pushing/Pulling

  • Pushing load is much preferable than pulling because much less work by the muscles of lower back.
  • The initial force to start the load requires greater muscular effort. Use gradual effort to start and stop the load. NO SUDDEN FORCEFUL OR JERKY MOVEMENTS.
  • Good posture: position hands shoulder width apart. Contract abdominals and slightly arch lower back muscles. Bend elbows, retract shoulder blades and push chest out.

3.                   Standing

  • Working at Counter(Cashier)
  • Instead of standing flat on your two feet for a period of time use a step stool. Place one foot (any foot) on the step stool in order to preserve the arch of your back without placing any weight on the low back. 
  • Every so often switch feet on the stool

4.                   Sitting 

  • Sit at your desk on a comfortable and adjustable chair with back rest to maintain lumbar curvature and use an ergonomic keyboard. Do not slouch.
  • Your desk should be set up so that the monitor is at or just below eye level. The elbows, hips and knees bent 90-110 degrees. 
  • Adjustments can be made for monitor height, keyboard height, seat height, desk height and/or foot rest height in order to achieve proper alignment. 
  • Electronic desk is preferred if available to be able to adjust the height of the desk with buttons.

These are some of the common problems encountered by our patients. If you want to know more about any other awkward position that you encounter at your work place, that you think might be a reason of your pain, do comment and let us know. We can help you.

With good ergonomic advice you will be more productive at work and will have a pain-free and healthy work life.

P.S.: If you already have pain because of repetitive activity at your work, do contact your nearby physiotherapist and get it looked at. 

Resources:

  1. Ergonomics plus, Inc. ergo-plus.com
  2. Various sources on internet

 

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