Sprains, strains, or tears accounted for 37 percent of all workplace injuries in 2015 according to the Bureau of Labor Statistics (BLS), most of them attributed to overexertion. The Occupational Safety and Health Administration (OSHA) estimates these injuries cost employers approximately $1 billion dollars per week ($52 billion per year), in direct costs.

But, the good news is while it may cost billions to address these injuries, it won’t necessarily cost billions to prevent them.

Here are a few, simple, inexpensive, and no-cost techniques that can help your employees reduce the risk of repetitive stress injuries.

Stretching and micro breaks

Micro breaks are short pauses – 30 to 60 seconds every ten minutes – where employees take their focus off the task at hand and focus on something else. This gives the legs, back, neck, and eyes a chance to rest.

Stretching compensates for those muscles that are held in a contracted, static position and increases blood flow to those areas of the body. These can be done during those micro breaks. In addition to the typical breaks, additional shorter rest breaks each hour have been shown to reduce the risk of discomfort, fatigue, and injury, with no decrease in productivity.

Changing postures

Sitting all day is not a good idea, nor is standing all day. Changing postures throughout the shift give the body a break by alleviating stress on one part of the body and engaging another. Sit-stand workstations are one option to allow your workers to alternate between these two positions. Footrests are another option, allowing employees to change the placement of their feet throughout the day.

And, if workers need to sit for prolonged periods of time, shifting weight from one side to the other in the chair helps alleviate stress. Getting up and taking a walk is also recommended.

If your employees must stand all day for work, please see our safety meeting topic, Prevent Workplace Injuries.

Job Rotation

Changing tasks throughout the day gives one set of muscles a chance to rest while engaging other muscles. Job rotation offers additional benefits of cross-training workers and reducing boredom while maintaining productivity levels.

Workstation Layout

Plan out your workstation to ensure your tools, whether a keyboard and mouse or an industrial tool, are positioned to reduce the risk of reaching or other awkward postures. Reaching too far for these tools can increase strain to the arm, shoulders, and even neck. If your employees are doing this all the time, they greatly increase their risk of injury.

While not every business has the resources to invest in ergonomic evaluations and specialized equipment or furniture to reduce the risk of ergonomic injuries, all can employ techniques like the ones above. Moving around, taking breaks, the 20-20-20 rule, and stretching throughout the day do wonders for our muscles and help us avoid painful injuries that might force us to miss work.

And, these techniques won’t cost you an arm and a leg.

 

Additional Resources

Practicing the 20-20-20 Rule

Digital Eye Strain is a Real Headache

State Fund Ergonomic Resources

Keyboard Shortcuts for Computer Users

VIDEO: Office Ergonomics-Monitor Placement