19 May Personal Ergonomics – Preventing Musculoskeletal Injuries

Personal Ergonomics – Preventing Musculoskeletal Injuries

Personal ergonomics means fitting the job, tools, equipment, and work environment to the worker. Good ergonomics can reduce physical stress on muscles, tendons, nerves, joints, and other parts of the body and help prevent work-related musculoskeletal disorders.

Ergonomic hazards can affect anyone—from office employees to construction and industrial workers. Recognizing discomfort early and adjusting how work is performed can help prevent minor symptoms from becoming more serious injuries.

Common Ergonomic Risk Factors

Musculoskeletal disorders often develop gradually from repeated or prolonged exposure to physical stress. Common risk factors include:

• Repetitive motions.
• Awkward or sustained postures.
• Excessive reaching, bending, or twisting.
• Forceful pushing, pulling, gripping, or lifting.
• Remaining in the same position for extended periods.
• Contact pressure from tools or work surfaces.
• Frequent or heavy manual material handling.
• Exposure to vibration.
• Tools, equipment, or workstations that do not properly fit the worker.

Several risk factors occurring together can increase the likelihood of discomfort or injury.

Recognize the Warning Signs

Ergonomic problems may affect the back, neck, shoulders, elbows, wrists, hands, knees, and other areas of the body.

Early symptoms may include:

• Pain or aching.
• Numbness or tingling.
• Burning sensations.
• Stiffness or swelling.
• Muscle fatigue or weakness.
• Reduced grip strength.
• Loss of movement or flexibility.
• Symptoms that continue or worsen after the workday.

Do not ignore recurring symptoms simply because they seem minor.

Improve the Way You Work

Small changes in work practices can often reduce ergonomic stress.

• Position work so you can maintain a comfortable, neutral posture.
• Keep frequently used tools and materials within easy reach.
• Avoid excessive bending, twisting, and overhead reaching.
• Use both hands when practical to distribute physical demands.
• Alternate hands or work positions when the task permits.
• Use mechanical assistance for heavy or repetitive material handling.
• Select tools that fit your hand and are appropriate for the task.
• Use power-assisted tools when they safely reduce repetitive force.
• Avoid gripping tools harder than necessary.
• Change positions periodically rather than maintaining one posture for long periods.
• Rotate tasks when practical to vary the muscles being used.
• Take appropriate recovery or movement breaks during repetitive work.

Computer and Office Ergonomics

For computer work:

• Position the monitor directly in front of you at a comfortable viewing height and distance.
• Keep your head and neck in a neutral position.
• Adjust the chair to provide adequate back support.
• Keep your shoulders relaxed.
• Position the keyboard and mouse so your elbows remain near your body.
• Keep wrists in a neutral, relatively straight position.
• Keep frequently used items within comfortable reach.
• Avoid prolonged sitting by changing positions and moving periodically.

There is no single workstation position that is perfect for everyone. Equipment should be adjusted to fit the individual worker and the work being performed.

Tools and Vibration

Hand tools should allow work to be performed without unnecessary force or awkward positioning.

• Select the correct tool for the job.
• Use appropriately sized handles that provide a comfortable grip.
• Maintain tools so excessive force is not required.
• Use vibration-reducing equipment or controls when appropriate.
• Limit unnecessary exposure to vibrating tools.
• Avoid prolonged pressure against hard or sharp edges.

Gloves may provide protection from certain hazards, but they should not be relied upon as the primary method of controlling harmful vibration.

Report Symptoms Early

Early reporting gives the employer an opportunity to evaluate the task before symptoms become more serious.

Report persistent or recurring pain, numbness, tingling, weakness, or other discomfort to your supervisor according to company procedures. Workstations, tools, equipment, work methods, or task organization may need to be evaluated and adjusted.

Seek appropriate medical evaluation when symptoms are significant, persistent, or worsening.

Remember

Your body should not have to constantly adapt to poorly designed work. Adjust the workstation, select the right tools, improve your working position, vary repetitive activities, and pay attention to early warning signs.

The goal of ergonomics is to fit the work to the worker—not force the worker to fit the work.