APRIL 2020 EMPLOYEE WELFARE
STEP 2
Repeatedly lifting heavy loads can
cause repetitive strain injuries to the
knees and elbows, so always hold
items close to the body and maintain
a straight back at all times. Twist
from the feet, not the back or shoulders,
and never try to carry something which
is a struggle to lift – get a colleague to
help instead.
Unfortunately, even when every necessary
precaution has been taken, MSKs can still occur,
so employers need to provide support to staff to
help them recover from injuries and then remain
fi t for work. With access to NHS physiotherapy
via GP referral currently taking up to 14 weeks,
one of the most eff ective options is to provide
employees with access to an occupational
physiotherapy provision that allows them to
have any MSKs quickly assessed by a qualifi ed
physiotherapist, speeding up recovery times and
reducing the risk of future injury.
If that isn’t possible, there are simple exercises
that employees can carry out at work to ease any
pain that occurs. These include:
Lower back stretches
This simple exercise stretches out the tissue in
the lower part of the back, alleviating pressure
and stress on the area:
Sit in a chair and place hands on the lower
part of the back just above belt level;
Arch the back and gently press in with the
hands to assist the movement;
Hold the back in this arched position for
two seconds, then return to the start position
and repeat fi ve times.
Side bends
This exercise helps maintain movement in the
lower back:
Stand up tall with arms on
the outside of the thighs
Slowly bend sideways by
sliding one hand down one
thigh towards the fl oor
Slowly return to the upright
position and repeat on the other
side. Repeat fi ve times.
Shoulder lifts
A simple but eff ective exercise
for stretching stiff or tight
shoulders and alleviating stress
in the area that should be
carried out twice per day:
Sit upright with a slight curve
in the base of the spine, looking
forward with the chin tucked in
With arms relaxed on
each side of the body, lift the
shoulders towards the ears as
high as possible, hold for two
seconds, then lower to the start
position and repeat 10 times
Then, from the same
starting position, pull
the shoulders backwards
and lower them as far as
possible. Hold for two
seconds, then return to
the start position and
repeat 10 times
Neck retraction
A great exercise for stretching
the tissue in the neck that also
helps reduce pressure on the
shoulders, and can be carried
out three times a day:
Sit up straight with a
slight curve in the base of the
spine and focus on an object at
eye level;
Without moving the
shoulders, bring the head back
and tuck the chin in. Hold for
three seconds;
Slowly return to the start
position and repeat fi ve times.
Of course, workers in the
manufacturing industry are
not all on the factory fl oor,
with many also likely to spend
long periods of time sitting at a
desk or in front of a computer
– another common cause of
back issues. Sitting for fi ve
hours a day, fi ve days a week
equates to 1,175 hours – or
almost 50 days – every year.
Unfortunately, sitting for longer
than 20 minutes has negative
eff ects on the body, including
an increase in musculoskeletal
problems such as back and
neck problems, while extended
periods of sitting can aff ect the
spine, neck and shoulders. This,
in turn, can also aff ect the arms,
elbows and wrists.
In order to prevent these
negative eff ects, employees
should move at regular intervals
using the ‘20/20’ principle – 20
seconds away from the sitting
position every 20 minutes, even
if only to walk a few paces.
Sitting incorrectly can also
cause back pain by putting extra
pressure on various body parts,
so another way to avoid back
problems is by adopting the
correct sitting position.
The most important thing
to remember when sitting is to
maintain the curvature of the
lower spine, which should curve
away from the back of the chair.
The best way to make sure this
happens is to support it, either
by purchasing a chair with
lumbar support built-in or by
placing cushions or a rolled-up
towel at the base of the spine.
Regular activity in the
incorrect position, or carrying
out tasks incorrectly, can be
bad for musculoskeletal health
and have a huge impact on the
long-term health and mobility
of workers.
No employee should have to
work while in pain, so it is vital
that employers provide them
with the support and advice
necessary to keep them pain
free. By providing access to
services such as physiotherapy,
employers will help their
employees remain fi t and
well, and help ensure a
healthy bottom line for their
businesses.
The
lockdown
imposed
by the
coronavirus
!
outbreak means it is now
more important than ever
for workers to remain
active, even at home. The
exercises outlined in this
article should be used as
part of a wider exercise
regime during this period.
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