SAFETY FIRST! PREVENT MUSCULOSKELETAL DISORDERS WHILE CLEANING From the National Safety Council, according to the Bureau of Labor Statistics, musculoskeletal disorders accounted for 33 percent of all workplace injuries and illnesses requiring days away from work in 2011. Additionally, BLS notes that for all occupations, the back was injured in 42 percent of reported MSD cases and required a median of seven days to recuperate. The first step to preventing back injuries is to get in good physical shape and maintain it, the Washington-based Laborers’ Health and Safety Fund of North America notes. Being overweight, especially when most of the excessive weight is carried in the abdomen, creates tremendous stress on the back. GOING TO TRY TO BREAK IT DOWN. Protecting my back, preventing and relieving back pain is important to me as it is key to the task that I do, offering cleaning services. In order to protect my body so that I can provide the quality service that my clients seek, I make a commitment to myself and MY CLIENTS, to invest just a fraction of my time, performing the things that will protect and strengthen my back. The following information is useful for anyone (not limited to cleaning crew) undertaking any cleaning chores in the home. A few things I am sure to pay attention to: 1. Stretching and strengthening activities: 2. Adapting safe work practices. STRETCHING AND STRENGTHENING ACTIVITIES 1. Minimize and prevent back pain: Stretching makes the muscles in my back, stomach, hips and thighs flexible and strong. This helps minimize and prevent back pain with. 2. Reduce Injuries: When I stretch, my muscles relax and lengthen. Relaxed muscles withstand stress better than tight ones. Typically, the more flexible you are, the less likely you are to suffer back pain 3. Improve Performance: Stretching increases my range of motion, making me more effective at work and in other activities. It may help you become more efficient in performing your daily tasks. A. SO LET’S GET STRETCHING AND STRENGTHENING: Although stretching should focus primarily on the back, it is also important to stretch and strengthen the stomach, arms and legs. Strong muscles are essential to a healthy back. If your muscles are weak, back injuries are more likely and recovery is more difficult. Strong hip and leg muscles are important for lifting. A few simple guidelines that I keep in mind for the stretching and strengthening: a. Stretch until a mild tension is felt, then hold for 5-10 seconds. b. Hold the stretch steady and do not bounce. c. Never stretch to the point of numbness, tingling or pain. d. Focus on the activity and avoid any distractions. e. Take your time –– do not rush. f. Do not hold your breath –– breathe freely; relax for better results. g. Repeat the activity 3-5 times on each side. h. Make sure you stretch and strengthen all of the major muscle groups which include your legs, arms, shoulders and back. The EXERCISES (I am a visual person so I have included some pics to help illustrate all the exercises). a. Knees to Chest b. Low Back Stretch c. Low Back Stretch and Strengthen. d. Cat and Dog e. Hamstring Stretch f. Sit Back g. Side and Hip Stretch h. Side Leg Lift i. Pelvic Tilt B. SAFE WORK PRACTICES I risk back injury when there is one or a combination of the shown risk factors: a. Awkward posture b. Overexertion c. Repetition d. Fatigue SO ANNAH, LET’S ADAPT SOME SAFE WORK PRACTISES I. PROTECTING MY POSTURE AND REDUCING OVEREXERTION: Strenuous, repetitive motions combined with awkward postures can lead to fatigue and back injury. Tasks that require forceful exertions place higher loads on the muscles, discs, ligaments and joints and can lead to fatigue and injury. a. I don’t do strenuous activity while my body is in a twisted or bent position. To move materials, I move my feet, instead of twisting. When there is a heavy load that needs lifting, I ask for help lifting a heavy load, or I divide the load before lifting. b. I don’t bend forward while lifting: instead I bend my knees, not my back to lift. c. More on Safe Lifting: I play my lift, size up my load, establish a base, make sure that I get a good grip, lift steadily, keep it close and I move my feet, NOT my back. d. Whether standing or sitting, I do work to keep my back in a neutral position. e. I do try to limit repeated bending, twisting and reaching. f. I do make use of handling devices (dollies, cart, skid loaders and lift trucks) II. REDUCING FATIGUE AND INJURY FROM REPETITION: a. I alternate tasks and postures that use different motions and muscle groups. This is why I absolutely love multi-tasking when on any of my jobs, both to maximize my time as well as to reduce fatigue and potential injury caused by repetition of tasks. b. I make it a point to take just a few minutes to stretch particularly before and after being in one position for too long. III. MORE SAFETY TIPS: a. Our uniform requirements are for flat, non-slip footwear. This helps keep from slips, trips and falls. Additionally we dress appropriately for the temperature while still maintaining a professional appearance. This adds to upholding a safe work environment. b. Health and Lifestyle: Since our move from Florida, I had gained some weight and found that not only was I unhappy with the way I looked, but I realized that I was putting myself at risk for injury. I now find that that working out regularly helps me maintain an ideal body weight. The back is designed to carry the body’s weight and distribute the loads during activity and rest. When extra weight is carried, the back is forced to carry the burden. c. More on Health and Lifestyle: I do not smoke and I work on stress, tough for entrepreneurs, but definitely possible to accomplish. When stress causes you to become distracted, you are more likely to neglect safety. So I definitely work to keep stress in check. Credit is given to K-State Research and Extension, Kansas State University, Manhattan, Kansas for some of the above information from their booklet, “Back Injury Prevention”. For more reading please review the shown resources: novosbed/wp-content/uploads/2013/09/yoga-for-back-pain_5029174f16a1e.png safetyandhealthmagazine/articles/9008-avoid-occupational-back-injuries Your back is made of bones, muscles, and other tissues extending from your neck to your pelvis. Back injuries can result from sports injuries; work around the house or in the garden, or a sudden jolt such as a car accident. The lower back is the most common site of back injuries and back pain. These injuries can cause pain and limit your movement. Prevention is better than cure, Start preventing back injury TODAY!
Posted on: Mon, 19 May 2014 00:03:43 +0000
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