Avoiding Work Related Musculoskeletal Disorders

The workplace, for the most part, tends to be a safe environment. But there’s one deadly aspect that looms over all of us workers who sit behind computers all day – sitting down all day and the posture you keep while doing so. The duration and way you sit can have a negative impact on the rest of your life and cause life altering muscular skeletal disorders (MSDs). This week, as we continue to wage our war on inactivity and MSDs, we are going to give you top tips to use in and out of work to avoid long term damage.

 

Astronauts found that life under zero gravity led to accelerated bone and muscle loss during studies conducted over 40 years ago. A similar effect occurs when sitting at your desk all day

MSDs are serious, and studies have linked them to a heightened risk of type 2 diabetes, some types of cancers, and early death.

 

The first step we can take is to look at your equipment. That is your computer, it’s placement, and your chair. This can be summarised as follows:

 

• Adjust your chair so that your feet are placed firmly and comfortably on the floor. If this is not possible, then you should bring this up with your employer who should accommodate you with a foot rest of some description.
• You should ensure, while adjusting your chair, that your screen is at eye level. This will stop you from straining you neck one way or another. Secure your keyboard at a comfortable level so that you can easily use it without slouching or overstraining.
• Your chair should be bent at a 90-degree angle and you should be able to slip two fingers between the bottom of your thigh and your chair – and your backrest should push your lower back slightly forward.
• Do not use your handset for long periods and replace it with a headset if you need to make frequent long phone calls.
   
  These seemingly minor alterations could change your life. Speak to your employer if there is anything you need, and they should aid you in avoiding bad habits with a new chair or headset.
   
  On top of this, to reduce your risk of ill health from inactivity one should exercise approximately 150 minutes a week.
   

If you are experiencing MSD related pain and would like to discuss it with one of our physicians, then please contact us on (212) 241-6321) to see if we can further help.

 

Motion Related MSDs

This week, with an intention of holistically covering MSDs – we are going to outline how poor body mechanics can contribute to this ailment.  To recap, MSDs are injuries or pains in the musculoskeletal system, including the joints, ligaments, muscles, nerves, tendons, and structures that support limbs. They are not only costly for people but companies too across the United States. It is estimated that 50 billion dollars a year is spent on direct costs of MSDs, and indirect costs could be up to 5 time more. Whether you are a worker or an employer – MSDs should be of concern to you.

 

The good news is that MSDs are highly avoidable – but they do pose a threat to people who are frequently lifting or moving heavy objects – either in the gym or as part of their daily work routine. The principle method of avoiding MSDs is using correct lifting techniques.

 

Gym Goers

 

Ensure you are aware of proper lifting technique – and get a personal trainer if you need to.

 

It is highly advisable that if you are new to the gym or weightlifting that you get yourself a personal trainer – even if its just for a couple of months. Use the trainer until you feel comfortable weight lifting alone. This will teach you good posture and technique that you can keep with you for the rest of your life. Good technique will mean that you don’t damage or overuse areas that are unintended with a particular motion, for example – curving the spine when deadlifting can damage your spine irreparably and lead to unforeseen MSDs down the line. Not only can bad technique give you MSD but it also increases the likelihood of them developing at a later stage.

 

 

Work Related Lifting

 

Make sure you follow protocol on lifting and/or moving heavy objects in the workplace.

 

There are probably guidelines at your place of work concerning how you should lift. The most famous example is keeping your back straight when lifting heavy objects off of the ground. The best advice we can give you aside from seeing you in person is that you should follow these guidelines. They are set out to prevent overuse of wrong muscle groups, joints, or tendons when lifting – which can lead to MSDs through repetitive strain. If you are a company, you should ensure that your workers all have access to lifting guidelines as high effort task repetition could seriously injure your workers if not managed properly.

 

If you are experiencing MSD related pain and would like to discuss it with one of our physicians then please contact us on (212) 241-6321) to see if we can further help.