What are the best exercises to help prevent injuries at work?

Workplace injuries can be painful, disruptive, and costly for both employees and employers. Different countries and different industries have different rates of injury, depending on how robust the health and safety legislation is, and how dangerous and physical the work is, respectively. Somewhere between 20-35% of workplace injuries fall into the ‘manual handling’ category. This is lifting, pushing, gripping, squeezing, pulling, jumping, crouching, bending and so on.

The good news is that manual handling injury prevention training can address many common workplace injuries by developing flexibility and strength. Whether you work in an office, on a construction site, in a hospital or in a truck, incorporating the right exercises into your routine can go a long way toward keeping you healthy and injury-free on the job.

Focus on the back

Statistics show that back injuries are among the most common workplace injuries, often resulting from improper lifting techniques. To protect your back:

1. Core strengthening exercises: A strong core helps stabilize your spine and reduce strain. Try planks, bridges, and bird-dogs to target your deep abdominal muscles.
2. Back extensions: Lie face down and gently lift your upper body off the floor, holding for 5-10 seconds. This strengthens the muscles that support your spine.
3. Cat-cow stretches: On hands and knees, alternate between arching and rounding your back to improve spinal mobility.
4. Squats: When done with proper form, squats strengthen the legs and core while teaching good lifting mechanics.
5. Deadlifts: Using light weights, practice hinging at the hips to lift objects off the ground. This reinforces proper lifting technique.

Look at the actions you do the most and strengthen the appropriate muscles

If you are holding a tray of drinks, your bicep will fatigue quickly, so if this forms part of your job, strengthening your arms would help reduce the risk of overusing the muscles. Your job will have its own characteristics, so as we go through the parts of the body below, pick out exercises that will help create strength and flexibility in the parts of the body you use the most.

Upper body and neck

Many jobs involve repetitive arm movements or prolonged periods looking at screens, which can lead to shoulder, neck, and wrist issues. Try these exercises:

1. Shoulder rolls: Roll your shoulders forward and backward to release tension.
2. Neck rotations: Gently turn your head from side to side and up and down to maintain neck mobility.
3. Wrist stretches: Extend your arm and gently pull your hand back towards your body, then push it forward. Repeat with the other hand.
4. Doorway chest stretch: Stand in a doorway with your arms on the frame and lean forward to open up tight chest muscles.
5. Rows: Using resistance bands or light weights, perform rowing motions to strengthen your upper back and counteract forward slouching.

Lower body and balance

Even for desk jobs, maintaining lower body strength and balance will help in preventing falls and other injuries:

1. Calf raises: Stand on the edge of a step and raise up onto your toes, then lower back down.
2. Lunges: Step forward into a lunge position, alternating legs. This improves leg strength and balance.
3. Single-leg balance: Practice standing on one leg for 30 seconds at a time to improve overall stability.
4. Ankle rotations: Sit or stand and rotate each ankle in circles to maintain flexibility.
5. Wall sits: Lean against a wall with your knees bent at 90 degrees, holding the position to build leg endurance.

Flexibility and mobility

Maintaining flexibility can prevent strains and allow your body to move more freely:

1. Hamstring stretches: Sit on the floor with legs extended and reach for your toes.
2. Hip flexor stretches: Kneel on one knee and gently push your hips forward to stretch the front of your hip.
3. Shoulder blade squeezes: Pull your shoulder blades together, hold for 5 seconds, and release.
4. Torso twists: Sitting or standing, gently rotate your upper body from side to side.
5. Foam rolling: Use a foam roller to release tension in your muscles, particularly in the back, legs, and shoulders.

Cardiovascular exercise

Don’t forget about cardio! Improving your overall fitness level can boost your endurance and make physical tasks easier:

1. Brisk walking: Even 15-20 minutes a day can make a difference.
2. Stair climbing: Use the stairs instead of the elevator when possible.
3. Jumping jacks: A great full-body exercise you can do anywhere.
4. Stationary biking: Low-impact and easy on the joints.
5. Swimming: Excellent for full-body conditioning with minimal stress on your joints.

Tips for implementing an injury prevention exercise routine:

1. Start slowly: If you’re new to exercise, begin with gentle movements and gradually increase intensity.
2. Be consistent: Aim for at least 15-30 minutes of exercise most days of the week.
3. Listen to your body: If something causes pain, stop and let it heal. If you do it again and it causes pain again, talk to a physiotherapist of similar professional.
4. Mix it up: Try a few different sports, go to different locations, and use different stretches. This helps prevent boredom and ensures you’re targeting all muscle groups.
5. Incorporate movement into your workday: Take regular breaks to stretch and move around. The pomodoro technique is great for this.
6. Use proper form: When lifting objects at work, remember to bend at the knees, keep the load close to your body so you’re not using your back as a crane, and avoid twisting.
7. Stay hydrated, preferably with water: Proper hydration helps maintain muscle elasticity and joint lubrication.
8. Get enough sleep: Adequate rest is crucial for muscle recovery and overall health.

Remember, while these exercises can help prevent injuries, they’re just one part of workplace safety. Always follow your employer’s safety guidelines, use proper equipment (including PPE), and speak up if you notice potential hazards.

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