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Part 05

Good habits on the job

What you can put into practice starting tomorrow to protect your back, your shoulders and your joints.

Awkward positions

The further a position moves from neutral, the more strain on the shoulder, wrist and hand. Spot the angles to watch.

Awkward shoulder, wrist and hand positions: comfort zones (0-20°), to watch (20-45°) and awkward (past 45°) Enlarge

Comfort zones (0-20°), to watch (20-45°) and awkward (past 45°).

The 4 principles of good posture

Four simple moves to lift and work while protecting your back. We go through them one at a time.

1. Load close to the body

1. Load close to the body: the closer the load, the less the back works Enlarge

Keeping the load close to your body reduces strain on the lower back: your legs, which are stronger, do the work.

2. Back in a natural position

2. Back in a natural position: keeping the back aligned reduces pressure on the discs and ligaments Enlarge

Bend your knees and keep your back aligned, without rounding or over-arching it. The back is a support, not a lever.

Avoid twisting. Never turn your trunk while carrying a load: reposition with your feet (principle 3).

3. Pivot with your feet

3. Pivot with your feet: turn with your feet, not your trunk Enlarge

When you change direction, turn with your feet, not your trunk: twisting the back under load is one of the riskiest moves.

4. Work height adjusted

4. Work height adjusted: keep the load between hip and shoulder height Enlarge

Working between hip and shoulder height limits strain on the back, neck and shoulders.

Before your shift: get your body ready

A cold muscle gets hurt more easily. 5 minutes of warm-up beats weeks off work.

1

Loosen up your joints

Neck, shoulders, wrists, hips, knees: a few gentle rotations.

2

Wake up your back and legs

Light squats, lunges, lower-back stretches.

3

Build up the intensity

Start easy, let your body warm up before the heavy lifting.

Listen to the signals, report early

A discomfort that keeps coming back isn't a weakness to hide. It's information to share fast.

Why report early

  • An MSD caught early heals fast
  • The workstation or the task can be adjusted
  • It keeps it from becoming chronic
  • Your report protects your co-workers

Who to talk to

  • Your immediate supervisor
  • The health and safety advisor or committee
  • The on-site first-aiders if needed
  • Don't wait for it to get worse
Test your knowledge

The MSD prevention quiz

Ten questions to check the essentials: what an MSD is, the risk factors, fatigue, sleep and good habits. No score is saved, it's just for you.

Question 1 / 10
0 right answer
Conclusion

What to remember

All of MSD prevention comes down to two pillars.

Pillar 1: Reduce the load

Good handling techniques, warm-up, micro-breaks, varying your postures and tasks, mechanical aids: asking for help isn't a weakness.

Pillar 2: Maximize recovery

Regular sleep of 7 to 9 hours, hydration, food, movement: habits that help your body repair itself.

Your body is your number-one work tool. Take care of it today so it lasts your whole career.

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