Work that involves a lot of standing strain the legs and the back.
Ergonomics tips for work in a standing posture:
- Invest in proper work footwear.
- When standing, keep the weight on both of the feet.
- Activate the deep abdominal muscles to support the back. Strengthen the core muscles by exercising in your leasure time.
- Don’t forget to straighten your posture once in a while.
- Take a break and sit, so that your feet can rest.
Lift correctly
Even the strongest professional’s back can’t handle lifting in an incorrect posture.
Lifting with a round back is a very common cause of sudden back pain. Whether you make one or a hundred lifts per day, each one should be performed in the correct way.
Remember the following tips when lifting:
- Use your feet! Squat properly so that you can get low enough and keep your back straight.
- The legs are not parallel: the other leg is slightly further forward.
- Activate your abdominal muscles.
- Be close to the load that’s about to be lifted.
- Do not lift heavy loads alone.
- Use hoists and other assistive devices whenever possible.
- Even a light object can be difficult to lift if you can’t get a good grip on it. If necessary, ask a friend for help.
Tasks requiring holding hands up
Holding hands up above the shoulder level puts a strain on the neck and shoulders.
Many jobs require holding hands at shoulder level or above. This causes tension in the shoulders and often results in neck pain. Working with raised hands is familiar to e.g. barbers.
If your work involves holding up your hands, note the following tips:
- Plan your work so that working in a position with hands held high is as short-term as possible.
- Take a breaks regularly so that your muscles can rest.
- Lower the object or raise yourself whenever you can do it safely. However, pay attention to the safety.
- Fall into a habit of taking breaks and moving. You don’t have to start exercising, but just a few movements are enough to stimulate blood circulation (e.g., rotating your shoulders).
- Recreational exercise is an important counterbalance to work, as tense muscles need movement to relax.
To prevent neck aches, it is important to take breaks during the work day and relax your shoulders regularly.
Repetition work
Constant repetition of the same movement can cause various pains and strain injuries.
A lot of repetitive work is carried out, for example, at the cashier of the grocery store and in the food distribution of the main kitchen. A prolonged one-sided load can cause pain and strain injuries, such as tendinitis. Most often, symptoms occur in the area of the wrist and the forearms.
Taking care of your work postures is especially important when the same work phases are constantly repeated. If you notice that you are adversely affected by a certain part of the work, react to it as quickly as possible. Contemplate the other possible ways to do the work. Ask your co-workers, supervisor or occupational safety and health for help. Even with a small change, you can avoid strain injuries.
Ergonomic options will never remove all the load. You will always have to use your muscles to find a good working posture.