9 Ways to Prevent Work Injuries - Crozer-Keystone Health System - PA

Published on June 24, 2013

9 Ways to Prevent Work Injuries 

It’s not a secret that workers in certain occupations are more likely to develop a work-related injury than others. But you don’t need to be digging ditches to suffer a workplace injury; people who spend their workday hunched over their desks are also at a high risk of injury. 

And we’re not just talking about those undeniably painful paper cuts. Back problems such as low back pain and spinal degeneration, which is the natural wear and tear of the spinal discs, can be triggered or worsened from inactivity just as easily as it can from lifting something improperly. 

In order to reduce your risk of getting injured at work, follow these prevention tips: 

  • Lift Heavy Items Properly: If you have to lift heavy boxes or other objects, make sure you’re doing it safely. To do so, you should start by standing close to the object with your feet shoulder-width apart. Bend down at the knees and tighten your stomach muscles. Lift with your leg muscles as you begin to stand, and pivot your feet to change directions instead of twisting your spine. When placing the object down, repeat these steps in reverse. 
  • Exercise: Obesity and being out of shape can be dangerous, since it places extra stress and pressure on your spine. Start engaging in cardio activities, such as running or biking, to lose extra weight. Core-strengthening exercises are also great for building more support for the spine. 
  • Stay Active at Work: If you sit at a desk all day, take a break every hour and go for a short walk. Your back needs to move, and doing so will strengthen your muscles and lubricate the spine. 
  • Make Changes to Your Workstation:
    • When sitting at your desk, adjust your chair to support your back and make sure you have proper lumbar support to fit the inward curve in your lower back. Your feet should be rested flat on the floor. Avoid crossing your legs.
    • If you sit at a computer, make sure your monitor is at arms length and the top of the screen is at eye level. When typing, do it lightly, keep your wrists in a neutral position—no bending up or down or to the side—and avoid resting them on the table or keyboard.  
    • Wear a headset when using the phone and typing or writing to avoid cradling the phone between your head and shoulder.
    • Give your eyes a break from the computer screen every so often. Close your eyes and refocus on objects away from your computer screen, and blink. 

Find information about Crozer-Keystone Orthopedic Services or Crozer-Keystone Rehabilitative Services or call us at 1-877-CK-MOTION (1-877-256-6846).

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