Workplace injuries aren’t always caused by a single accident. Repetitive movements, awkward postures, heavy lifting, and poorly designed workstations can place stress on the body over time, potentially leading to pain, fatigue, and musculoskeletal disorders (MSDs).
According to OSHA’s ergonomics guidance, implementing an effective ergonomic process can help reduce the risk of developing work-related MSDs. Identifying ergonomic hazards and addressing them early can help create a safer and more comfortable working environment.
Whether employees spend their day at a desk, in a warehouse, on a jobsite, or moving between different work environments, ergonomics should be an important part of injury prevention.
What Are Ergonomic-Related Injuries?
Ergonomic hazards can occur when job tasks repeatedly place stress on muscles, tendons, joints, nerves, and other parts of the body. Risk factors can include repetitive motions, lifting or carrying heavy objects, awkward body positions, prolonged sitting or standing, and performing the same task for extended periods without adequate recovery time.
Over time, these exposures may contribute to musculoskeletal disorders affecting areas such as the back, shoulders, neck, wrists, hands, and knees.
One of the most effective approaches to prevention is identifying ergonomic hazards early and making adjustments before discomfort develops into an injury. OSHA specifically identifies recognizing ergonomic problems and encouraging early reporting of MSD symptoms as important parts of an ergonomic process.
1. Practice Proper Lifting Techniques
Lifting and handling materials are common parts of many jobs, but improper lifting techniques can place unnecessary strain on the back and other parts of the body.
Before lifting an object, employees should consider its weight, size, and shape and determine whether it can be moved safely. Whenever possible, reduce the weight of the load, use mechanical assistance, or ask another employee for help.
When lifting manually:
- Get as close to the object as possible before lifting.
- Maintain stable footing and avoid awkward positions.
- Use your legs rather than relying primarily on your back.
- Keep the load close to your body.
- Avoid twisting your torso while carrying or lowering a load.
- Ask for assistance when an item is too heavy or difficult to handle safely.
Proper lifting isn’t about proving that you can lift something. Recognizing when assistance or equipment is needed is an important part of working safely.
Proper lifting techniques are also one of the work practices OSHA identifies as an important component of ergonomics training.
2. Set Up Workstations With Ergonomics in Mind
Ergonomic hazards aren’t limited to physically demanding jobs. Employees who spend much of the day working at a computer can also experience discomfort from prolonged sitting, poor posture, or improperly positioned equipment.
A few adjustments can make a significant difference.
OSHA’s Computer Workstations eTool provides guidance for creating safer and more comfortable computer workstations. OSHA recommends considering factors such as monitor height, back and foot support, wrist position, and the placement of frequently used equipment.
For example:
- Keep the head and neck balanced and in line with the torso.
- Keep shoulders relaxed and elbows close to the body.
- Support the lower back.
- Keep wrists and hands in line with the forearms.
- Position the monitor directly in front of the user, with the top of the screen at or slightly below eye level.
- Keep frequently used items within comfortable reach.
- Make sure feet are supported by the floor or a footrest when needed.
There isn’t necessarily one perfect position for an entire workday. In fact, OSHA notes that even with good posture, employees should change working positions periodically rather than remaining in the same position for prolonged periods.
3. Incorporate Movement and Microbreaks
Remaining in the same position or performing repetitive movements for long periods can contribute to fatigue and muscle tension.
Short opportunities to move throughout the workday can help break up prolonged periods of repetitive or static work. Depending on the employee’s job duties, this could include standing up, walking briefly, changing positions, or gently moving muscles that have remained in the same
position.
Employers can also evaluate work processes to determine whether tasks can be varied to reduce prolonged exposure to repetitive movements.
For employees who work at computers, OSHA recommends changing working positions throughout the day, making small adjustments to chairs or backrests, stretching, and periodically standing or walking.
Pay Attention to Early Warning Signs
Employees should be encouraged to report discomfort early rather than waiting until it becomes severe.
Potential warning signs of musculoskeletal problems can include:
- Numbness or tingling
- Swelling or stiffness
- Pain in the wrists, forearms, elbows, neck, or back
- Reduced range of motion
- Cramping
- Weakness or reduced grip strength
OSHA emphasizes the importance of recognizing and reporting early signs and symptoms. Early reporting gives employers an opportunity to evaluate the task or workstation and determine whether changes can be made to reduce exposure to the hazard.
Make Ergonomics Part of Your Safety Program
Ergonomic injury prevention doesn’t always require major equipment changes. Small improvements in the way work is performed can have a meaningful impact. Employers can help by regularly evaluating work areas and tasks, encouraging employees to report ergonomic concerns, providing training on safe work practices, and involving employees in identifying potential solutions. A strong safety program should also evolve with the workplace. New equipment, changing job responsibilities, and different work environments can introduce new ergonomic risks, making periodic evaluations an important part of prevention.
A Safer Workplace Starts With Awareness
Ergonomic hazards can be easy to overlook because their effects often develop gradually. Making employees aware of common risk factors — and giving them the knowledge an resources to address those risks — can help prevent minor discomfort from developing into more serious injuries. Regular toolbox talks are a simple way to keep ergonomics and injury prevention top of mind. Topics such as proper lifting techniques, ergonomic workstation setup, movement and microbreaks, and recognizing early signs of strain can all be incorporated into ongoing workplace safety discussions.
Looking to strengthen your workplace safety program? ETAC provides environmental, health, and safety training designed to help organizations build safer workplaces and keep employees informed. Contact our team to learn more about available training options.
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