13 Jan Ergonomics – Preventing Repetitive Motion Injuries

Ergonomics – Preventing Repetitive Motion Injuries

Repetitive motion injuries can develop when muscles, tendons, nerves, and joints are repeatedly stressed without enough time to recover. Repetitive movements, awkward postures, excessive force, vibration, and poorly selected tools can gradually cause discomfort or injury to the hands, wrists, arms, shoulders, neck, back, and other parts of the body.

Recognize the Warning Signs

Repetitive motion injuries often develop gradually. Early warning signs may include:

• Pain or aching.
• Numbness or tingling.
• Burning sensations.
• Swelling or tenderness.
• Muscle fatigue or weakness.
• Reduced grip strength.
• Stiffness or limited movement.
• Discomfort that continues after the work has stopped.

Do not ignore persistent symptoms. Early reporting allows the task or workstation to be evaluated before the condition becomes more serious.

Use the Right Tool

Proper tool selection can reduce unnecessary stress on the body.

• Use the correct tool for the task.
• Select tools that fit your hand and are comfortable to use.
• Use power or mechanical assistance when appropriate.
• Keep tools properly maintained and cutting edges sharp.
• Avoid tools that require excessive gripping, pinching, or force.
• Use ergonomically designed tools when available.
• Never use your hand as a hammer or pound objects into place with your hand.
• Use vibration-reducing equipment or controls when appropriate.

Do not improvise with a tool that was not designed for the task.

Use Good Body Positioning

Poor posture can place unnecessary stress on muscles and joints.

Whenever possible:

• Keep your wrists in a neutral or straight position.
• Keep your elbows reasonably close to your body.
• Avoid excessive reaching.
• Keep frequently used tools and materials within easy reach.
• Avoid prolonged bending, twisting, or reaching overhead.
• Position yourself so the work can be performed comfortably.
• Move your feet and reposition your body instead of twisting.
• Adjust the work height when possible to reduce awkward postures.

If you find yourself repeatedly working in an uncomfortable position, consider whether the task, tool, or workstation can be adjusted.

Reduce Repetition

Performing the same movement continuously can fatigue muscles and other tissues.

To reduce repetitive stress:

• Change hand and body positions frequently.
• Alternate between tasks that use different muscle groups when possible.
• Take appropriate recovery or rest breaks.
• Stretch fatigued muscles periodically.
• Avoid unnecessary repetitive movements.
• Use mechanical assistance for highly repetitive tasks when available.
• Pace the work so that muscles have an opportunity to recover.

Short changes in position throughout the workday can help reduce accumulated physical stress.

Avoid Excessive Force

The combination of repetition and force can significantly increase ergonomic stress.

Reduce force by:

• Using mechanical assistance when available.
• Keeping tools properly maintained.
• Using both hands when appropriate.
• Avoiding excessive gripping or pinching.
• Selecting the correct size and type of tool.
• Repositioning the work instead of forcing your body into an awkward position.
• Asking for assistance with difficult or physically demanding tasks.

More force is not always better. If a task consistently requires excessive effort, report it to your supervisor so safer methods can be considered.

Take Care of Your Body

Good physical conditioning and work habits can help your body tolerate everyday demands.

• Maintain good posture.
• Stretch periodically when appropriate.
• Get adequate rest and recovery.
• Stay hydrated.
• Use proper lifting and material-handling techniques.
• Pay attention to fatigue and discomfort.

Fatigue can affect both your physical capabilities and your ability to perform a task safely.

Report Symptoms Early

Tell your supervisor if you experience recurring or persistent:

• Pain.
• Numbness.
• Tingling.
• Weakness.
• Swelling.
• Loss of grip strength.
• Reduced range of motion.

Reporting symptoms early can allow changes to tools, work practices, workstations, or task organization before the problem becomes more severe.

Seek appropriate medical evaluation when symptoms are significant, persistent, or otherwise require medical attention.

Remember

Preventing repetitive motion injuries begins with paying attention to how your body responds to the work. Use the correct tools, maintain good posture, change positions, reduce unnecessary force and repetition, and report symptoms before they become more serious.

Pain, numbness, and tingling are warning signs—not something to simply work through.