How to Reduce Cumulative Fatigue Injuries in the Workplace

Reduce cumulative workplace injuries by following your workplace's safety rules.

Cumulative fatigue injury refers to body pains we experience from working at a job. Cumulative fatigue injuries can be caused by repetitive movements, equipment, force and speed of work among others. The most common cumulative fatigue injuries are head, upper arm and back pain. Cumulative fatigue injuries affect our tendons, ligaments and muscles.

Things You'll Need

• Workplace health and safety rules
• Exercise
• Adequate rest
• Healthy meals

Instructions

1. Follow your workplace's health and safety rules. Employers are usually legally obliged to ensure a safe workplace, and if you follow the health and safety rules in place, you can expect reduced possibility of stress and fatigue injuries. Some health and safety rules your employer may include: adequate work hours, regular meal times, freedom to sit whenever possible, and regular time away from your work space, even for just a few minutes.

2. Take note of repetitive movements that contribute to cumulative fatigue injuries. Examples are use of excessive force due to inexperience; aggressive competition leading to mental stress; broken, flawed or poorly designed equipment that requires added exertion; prolonged fixed postures; and shifting speeds of work.

3. Consider what you can do about your work space to reduce injuries. If you are an office worker, you can prevent or reduce cumulative trauma injury at your work space by checking your body position when you face your computer terminal. Adjust your chair or change the height if needed. Type with wrists in neutral position to avoid carpal tunnel syndrome. Apply the least amount of pressure to the keys when you type. Lay your feet flat on the floor. If needed, get a foot rest. Don't twist your body. Don't stay too long in one position. Shift positions, so muscles are not stressed for too long. Take breaks.

4. Exercise at work. There are a number of exercises you can do at work to reduce fatigue injuries.

   One exercise in your workspace is to breathe deeply. Inhale through your nose and exhale through your mouth six times.

   You can also exercise your hands and fingers by making a tight fist with your hands. Hold this pose for a second, the spread your fingers apart as far as possible and hold for five seconds. Repeat four more times.

   To work out your neck, move your head gradually from left to right. Hold at each side for three seconds. Repeat five times at each side.

   To relieve tension in your shoulders and back, put your hands on your shoulders, elbows down. Pull your shoulders back as far as you can. Hold for 10 seconds and repeat three times.

   Exercise your spine by lower your head to your knees as far forward as you can while sitting in a stable chair. Hold this pose for 10 seconds, then push yourself back up with your legs. Repeat three times.

5. Take care of yourself when you're not at work. Have your doctor or physical therapist recommend a regular regimen of exercise for you. In addition, follow a healthy diet, eat at regular intervals and get enough sleep.

References

• Dynamic Chiropractic: Cumulative Trauma Injury
• Actu Worksite: Safety--Fatigue, Stress and Injury in the Workplace
• New Jersey: Cumulative Trauma Disorders in Office Workers

Resources

• "Science Daily": Workplace Yoga and Meditation Can Lower Feelings of Stress