This article is continued from "Keep Off-Site Workers in Mind."

Working through pain can cause serious injuries, potentially leaving you permanently partially or fully disabled. Even though sitting at a desk isn't considered a high-risk situation for injury, small aches and pains can add up to cause more severe problems. That’s why it’s important to practice good ergonomics, which is the study of how you perform daily work tasks and correcting any trouble spots before any aches and pains due to repetitive motion, awkward postures or poor lifting techniques set in.

Results of Musculoskeletal Disorders

Musculoskeletal disorders can develop either suddenly or over time, causing pain and resulting in lost time and pay at work. The most common pains come from strains in the neck, lower back, shoulders, elbows, wrists, hands and eyes due to one or more of four primary risk factors: awkward postures, excessive force, repetitive motion or contact stress. The way employees lift and move their bodies is a major contributing factor in various disorders.

About Your Workstation

The way your work station is set up may determine your risk of developing a musculoskeletal disorder over time. Improper positioning in your workstation can cause various disorders due to reaching or straining unnecessarily. If you are regularly bending or twisting to do common tasks, your risk of developing a disorder is much higher. Static work in poor postures can have negative effects, too. However, if you follow several basic guidelines, you can prevent pain and injury.

Warming Up Before Work

Moving the body in ways it is not ready to move and using muscle groups that haven’t been warmed up for work can be a major cause of pain. There is a real value in practicing basic stretching exercises for our hands, wrists, back and neck to prepare our bodies for work. Begin with your hands and wrists, stretching them thoroughly for the movements typically made at work. Stretch your neck gently from side to side and then from front to back. Stretch your back while sitting in a chair by bending your chin toward your knees.

Lifting Methods

When lifting, first take a good look at the load. If it is too awkward, too big or too heavy, ask for help. Lifting an item that is too big, simply because you are unwilling to ask for assistance, can result in unnecessary pain and lost wages,

Second, lift with your legs, not with your back. Your legs are your biggest muscles and are able to lift heavier objects. With a straight back, keep weights at shoulder level. Avoid bending at your waist, which can strain your back.

Third, avoid lifting and twisting in the same motion. Your first goal is to get the object off the ground. Once your legs are straight, you can move your legs instead of twisting your back.

Back belts do not allow you to lift more weight. Don’t ignore proper lifting principles. The only way to effectively prevent back injury is to follow the correct lifting procedure, with or without a back belt.

Get Involved

If you have any questions regarding ergonomics or your work area, let your manager know. is committed to making sure that everyone is able to work without pain.