07 Aug Ergonomics – Breaks, Rest Periods, and Stretches

Ergonomics – Breaks, Rest Periods, and Stretches

Ergonomic risk factors include forceful exertions, repetitive motions, awkward or sustained postures, vibration, and insufficient recovery time. When muscles are repeatedly stressed without adequate recovery, fatigue can develop and increase the risk of discomfort and work-related musculoskeletal disorders (WMSDs).

Think of yourself as an industrial athlete. Athletes recognize the importance of preparation, recovery, conditioning, and proper technique. Workers should take a similar approach by maintaining their fitness, using good body mechanics, varying demanding activities when practical, and allowing the body adequate recovery time.

Pay Attention to Fatigue and Discomfort

Pain and fatigue can be early warning signs that a task, posture, or workstation is placing excessive stress on the body. As muscles become tired, posture and movement may deteriorate. Workers may begin slouching, overreaching, gripping harder, or using uncontrolled movements that can further increase the risk of injury.

Do not ignore persistent discomfort, numbness, tingling, weakness, swelling, or loss of motion. Report symptoms promptly so the task and work area can be evaluated before the condition becomes more serious.

Breaks and Recovery Time

Short periods of recovery can help reduce fatigue during repetitive, forceful, or prolonged work. Rather than relying on a rigid break schedule for every job, the frequency and duration of recovery periods should reflect the physical demands of the task.

When practical:

• Take brief pauses periodically during repetitive or sustained work.
• Change position frequently rather than remaining in one posture for extended periods.
• Alternate physically demanding activities with less demanding tasks.
• Rotate tasks when doing so changes the muscles, motions, or postures being used.
• Use scheduled rest periods and meal breaks for recovery.
• Take additional precautions during unusually strenuous work, temperature extremes, or extended work periods.
• Adjust the work rather than simply trying to “work through” significant pain or fatigue.

Task rotation is most effective when the alternate task actually uses different muscle groups and movements. Rotating between two jobs with similar ergonomic demands may provide little benefit.

Maintain Overall Fitness

General health and physical conditioning can help employees perform demanding work safely. Employees should be encouraged to:

• Get adequate sleep and arrive at work rested.
• Stay properly hydrated.
• Maintain appropriate physical conditioning for their work.
• Warm up before strenuous physical activity.
• Avoid beginning demanding work when muscles are cold or stiff.
• Allow adequate recovery following strenuous activity.

Physical fitness does not eliminate workplace ergonomic hazards. Where excessive force, repetition, awkward posture, or other hazards exist, the work should still be evaluated and appropriate controls implemented.

Stretching and Movement

Gentle movement and stretching may help relieve stiffness caused by prolonged sitting, standing, repetitive work, or sustained postures. Stretching should be comfortable and controlled—not forceful.

When stretching:

• Move slowly and smoothly.
• Avoid bouncing or jerking movements.
• Stretch only to a comfortable position.
• Breathe normally.
• Do not force a joint beyond its comfortable range of motion.
• Stop immediately if a movement causes pain, numbness, tingling, dizziness, or other unusual symptoms.
• Employees with an injury or medical restriction should follow the recommendations of their healthcare provider.

Stretching can supplement an ergonomics program, but it does not replace engineering controls, proper workstation design, mechanical assistance, or other measures needed to control workplace hazards.

Comfort Exercises

The following simple movements may help relieve stiffness during prolonged computer or desk work. They should be performed gently and within a comfortable range of motion.

Deep Breathing

Sit or stand comfortably. Breathe in slowly through your nose and exhale gently through your mouth. Relax your shoulders while breathing.

Overhead Reach

Raise your arms comfortably overhead and gently reach upward. Lower your arms and relax. Avoid overstretching or arching the lower back.

Neck Movement

Keep your shoulders relaxed and your head level. Gently draw your head backward without tilting it up or down, then return to a neutral position. Avoid forceful neck movements or neck circles.

Upper Back and Shoulders

Relax your arms and gently draw your shoulder blades back and down. Hold briefly, release, and repeat as comfortable.

Lower Back and Posture

Change positions frequently rather than remaining seated for long periods. Stand periodically and gently straighten your posture. Avoid forceful bending or twisting movements.

Shoulders

Gently roll the shoulders backward and forward through a comfortable range of motion. Keep the movements slow and controlled.

Hands and Wrists

Relax the hands and wrists periodically. Extend one arm comfortably and gently move the wrist through its normal range of motion. Avoid forceful bending or pulling on the wrist or fingers.

Fingers

Open the hands and gently spread the fingers apart. Relax, then loosely close the hands. Repeat several times without squeezing excessively.

Workstation Movement

Employees who spend extended periods at a computer should also remember to:

• Keep the head and neck in a neutral position.
• Keep shoulders relaxed.
• Position elbows reasonably close to the body.
• Keep wrists as straight and neutral as practical.
• Position frequently used items within easy reach.
• Adjust the chair and workstation to support comfortable working postures.
• Change posture periodically.
• Stand, walk, or move during appropriate breaks.
• Give the eyes periodic opportunities to focus away from the screen.

Remember

There is no single break or stretching schedule that is appropriate for every employee or every job. The goal is to reduce prolonged exposure to repetitive motion, forceful exertion, awkward or static posture, and other ergonomic stressors.

Listen to your body. Change positions, vary tasks when practical, take appropriate recovery periods, and report persistent discomfort early. Rest and stretching can help with fatigue, but the best solution is to identify and control the ergonomic hazard causing the problem.