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OVEREXERTION TOOLBOX TALK HANDOUT
BENEFITS
Various ergonomics-related risk factors can cause workers to develop musculoskeletal injuries (MSIs), such as back strain and carpel tunnel syndrome. One of the most common of these risk factors is overexertion. To protect workers from developing MSIs due to overexertion, it’s important that you train workers on what overexertion is, why it occurs, its symptoms and how to prevent it.
HOW TO USE THE TOOL
Adapt this handout for your operations and equipment, OHS program and the requirements in your jurisdiction’s OHS laws. Give it to workers as part of a safety talk to educate them on overexertion and other risk factors that can lead to MSIs.
OTHER RESOURCES:
WSCC’s March 2016 SafetyNet eNewsletter
MSI Risk Factors Toolbox Talk Handout
Lifting Safety Toolbox Talk Handout
Materials Handling: How to Protect Workers Moving or Storing Materials
Lifting hazard assessment checklist
Ergonomics risk factor checklist
Forms for investigating injuries to the neck, shoulder and upper back
Ergonomics Compliance Centre
OVEREXERTION TOOLBOX TALK HANDOUT
OVEREXERTION: THE LEADING CAUSE OF SPRAIN AND STRAIN INJURIES
Picture this: You’re tasked with moving a few boxes from the ground beside you onto a shelf in front of you. There are 10 boxes in total, each weighing 20-25 pounds. With each one, you twist to the left, bend over at the waist, pick up a box, straighten, face forward and lift the box onto a shelf that's slightly higher than your shoulders. You decide to move all 10 boxes without taking a break. After all, your supervisor has other tasks for you after this one and you don't want to leave anything unfinished.
When you return home that evening, your sides are sore; your wrists, arms and shoulders ache; and you feel a twinge of pain in your back. You’re suffering from overexertion—specifically, overexertion while lifting—and if this is something you do frequently, it could lead to tendonitis in the wrist as well as neck and shoulder strain.
Overexertion is one of the top causes of sprain and strain injuries. Overexertion can happen when we use too much force in our actions, or engage in awkward or repetitive movements. Repeatedly bending at the waist (instead of at the knees), lifting items that may be too heavy for you, and twisting and reaching to place objects at an unnatural height are classic movements that lead to overexertion, which in turn can lead to sprain and strain injuries.
Everyone is at risk - construction workers, retail workers, office employees - because no matter the job, there will inevitably be some movements that are awkward, repetitive and not necessarily healthy for our bodies if pushed too far.
WHY DOES OVEREXERTION OCCUR?
We already gave you a glimpse of what was wrong in the example shown above, but there are multiple ways to injure ourselves through overexertion. Workplace overexertion can happen as a result of exerting too much physical effort and can happen with any of the following movements:
· Lifting
· Turning
· Lowering
· Carrying
· Pushing
· Pulling.
And there are conditions we find ourselves in while at work that can put us at increased risk, such as:
A repetitive job: Performing the same actions over and over won’t give your muscles time to recover between tasks.
Awkward or poor postures: A job that forces your body into awkward postures can increase the stress on your muscles and joints. Even a light load in an awkward posture can lead to injury.
A cold environment: When your body is cold, your muscles don’t have a good supply of blood, increasing your likelihood of overexertion injuries.
Tiredness: When your body is tired, it can no longer support the physical task and is working beyond its physical capacity. Overexertion can occur when the physical forces required for the task exceed what our body can handle.
Lack of training: When you aren’t properly trained, you may overexert yourself performing tasks without advanced knowledge of safety procedures.
Lack of ergonomics in the workplace: When tasks aren’t ergonomically designed, you’re at increased risk for overexertion injuries.
Did you know that overexertion can even happen when your job doesn’t require movement? If you’re constantly sitting while absorbing vibrations through your body—as long-haul truck drivers do—you’re essentially keeping yourself in an awkward position while your muscles repeatedly feel the strain from vibrations.
WHAT ARE THE SYMPTOMS OF OVEREXERTION?
Overexertion most often leads to back and shoulder injuries, but can also lead to sprain and strain injuries in other areas of the body. Various musculoskeletal injuries (MSIs) can result from an overexertion injury. As mentioned above, some workers can develop tendonitis in the wrist, while others might develop carpal tunnel syndrome, rotator cuff injuries or lower back injuries. In all areas where overexertion has occurred, your body may also exhibit pain, swelling or soreness.
Although we often overestimate how much we can lift, it's important to note that each person has a different physical limit at which overexertion will occur. Determining what’s considered excessive physical force for each worker is what makes overexertion such a tough issue for employers to tackle. However, by gaining a better understanding of why overexertion happens and learning the steps we should take to reduce or prevent it from happening, workers and employers can take the necessary precautions to reduce overexertion risks.
PREVENTION: SO WHAT CAN YOU DO?
As a worker:
1. Assess your job. Is it physically demanding? If so, do you work within a team, with individuals who can support you with physical tasks? Do you have manual or mechanical lifting devices at your disposal?
2. Communicate with your employer. It’s important to speak up if you don’t have the proper training to safely do your job, assistance from co-workers or proper machinery if your job is physically taxing.
3. Ask for an ergonomic assessment. Ask for an assessment of your workspace or work station. For example, if you work in an office, you may find yourself in awkward or poor postures for long periods of time. From the height of your chair to the position of your computer monitor, keyboard and mouse, proper ergonomics goes a long way to reducing strain on your body.
4. Do warm-up exercises. Just as you would prepare your body before a run or workout, you should also ready your body for any task that requires physical effort. Your muscles will be better prepared to work after a few warm-up and stretching exercises that increase blood flow and maximize the range of motion for your muscles and tendons.
5. Limit the weight. Assess the load you need to move and reduce the weight you lift, carry, push or pull. Don’t carry too much at once.
6. Use proper lifting techniques. Place objects as close to your body as possible to avoid over-reaching. Keep your body positioned squarely to your work, your back as straight as possible and bend at the knees, lifting with your legs. Rotate your full body instead of twisting at the waist. Don’t carry objects higher than chest level.
7. Rest and recover. Taking short breaks when tasked with repetitive work will allow your muscles time to rest and recover. If possible, switch up your tasks so that your body can use different muscles. Ensure that you stay fed and hydrated: drinking enough water and eating throughout the day will help your body avoid overexertion.
8. Ask for help. If you encounter a physically challenging or awkward task, ask for help from your co-workers. They can assist you with your task or may even have suggestions for better ways to do the job.
9. Use mechanical lifting devices and other tools. If the load is too heavy, use mechanical lift assists, overhead hoists, carts, forklifts or other tools. Ensure that you are trained before operating any such equipment.
10. Practice tool maintenance. Use the proper tool for the job and take proper care of your tools once you’re finished with them. Keeping tools and machines in good working order prevents workers from overcompensating for tools that are too worn or broken or aren’t designed for the task.
11. Sleep. At the end of the day, getting a good night's sleep is key to preventing overexertion. Fatigue can weaken your body and make it more susceptible to overexertion. Productivity will also increase if you feel refreshed at the start of each day.
12. Report, report, report - as early as possible. It's your job to watch out not only for yourself, but also for the wellbeing of your co-workers. If you witness a fellow worker overexerting themselves and at risk of possible injury, speak to them and the employer about ways to alleviate the physical strain of the task. If you find yourself suffering from an overexertion injury, report it as soon as possible to your supervisor.
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