WHAT ARE RMIs?
Many jobs require the repetitive use of shoulders, back, arms, wrists and hands. These joints can be strained when overused or irritated by repetitive motions. Slouched shoulders, a bent neck, and arms lifted above the shoulder, behind the back or to the side are all unnatural positions that are stressful to the body. Overuse can also stress certain arms and hand muscles. That stress can lead to repetitive motion injury (RMI).
Repetitive motion injuries (RMIs) are injuries that result in damage to soft tissues like muscles and tendons. No bones are broken, but soreness, swelling or muscle tearing causes the damage. For example, if your neck is continuously bent while you are working, you can experience pinched muscles. This injury may cause headaches, neck pain and numbness in your shoulder and arm. The shoulder tendons can become inflamed, requiring rest to repair them.
RMI symptoms usually develop as a result of months or years of strain. By making an effort now, with exercise, neutral positions, rest and good nutrition, you can avoid RMIs later. But if you are already experiencing symptoms such as soreness or muscle swelling, report them to your supervisor. A medical exam can be conducted to determine if you are suffering from an RMI.
Limit Repetitions
When you limit repetitive motions or tasks, you reduce body-part strain. Rearranging your workstation may help. Altering your work methods by combining several steps may also help reduce the chance of strain. Some employers are able to rotate workers among different jobs to reduce repetitive motions. Approach your supervisor to discuss any ideas you may have about limiting repetitive motions on your job.
Body parts used continually become fatigued and may, over time, become injured and sore. Reverse stretches are essential to give the body a chance to recover from constant movement. Always follow your organization's Plan of Action for taking breaks. Taking a short walk, climbing stairs or stretching exercises will help relax your muscles and improve circulation.
Stretching Exercises
Wrist Flexes – Slowly circle your wrist in one direction. Repeat ten times in both directions. Perform the same exercise with your other wrist.
Hand Clenches – Close your hand into a fist and hold it for a few seconds. Stretch out all your fingers as wide as possible. Repeat five times. Perform the same exercise with your other hand.
Shoulder Roll – Roll your shoulders up and back in a circular motion, then relax. Perform this motion slowly, several times. Try this exercise in reverse, rolling shoulders up and forward several times.
Neck Stretch – Turn your head one way until you feel a comfortable stretch. Pull your shoulder down on the opposite side of your body and hold it there for a count of 15, then turn your head in the opposite direction and repeat.
Back Bend – Put your hands in the curve of your lower back and slowly bend back over your hands.
Into Neutral
When you work in a natural or neutral position, there is less strain on your body. Here's how to put your body in a neutral.
Neck – Stand up straight, with arms relaxed at your side. Put two fingers on your top lip and press your head backwards until you feel a slight stretching. Take your fingers away, keeping the position, and let your head glide forward until it is comfortable and you feel relaxed.
Shoulders – Move your shoulders back until you feel a slight stretching. Hold this position, and then allow your shoulders to glide forward naturally.
Standing – If your job requires that you stand, place your feet shoulder-width apart with one foot slightly in front of the other or use a footrest to ease strain on your lower back. If your job allows, shift your working position from standing to sitting and back to minimize the strain on the same muscle groups.
Hand Tools
Tools should be the proper size for the job – not too big or too small. Carrying the tools in a palms-down position also lessens hand-muscle stress.
Work Areas
Most workstations are designed for the so-called "average-size" person. Your workstation can be rearranged to fit you with relatively inexpensive and simple changes.
Whenever possible, work should be performed slightly above waist level.
• If work surfaces are adjustable, they should be moved up or down so that you are working in a neutral position with minimum strain.
• If you are working overhead or at a conveyor belt, you may need a platform to raise yourself up so that you can work in a neutral position. (Work materials should be placed within easy reach of your work area.)
• Tilting storage containers allow for easy reach with minimum effort.
• Avoid storing frequently used materials overhead, since reaching for them can cause strain to the arms and upper torso.
Use a ladder to retrieve overhead items.
Chairs
If your work requires that you sit for most of the day, a good, ergonomically designed chair is your key to good posture and comfort.
• Use a chair that is adjustable up and down, so that your feet are flat on the floor.
• Adjust the backrest of your chair to fit the curve of your lower back.
• If possible, use a chair with solid armrests to support your arms.
• Use a chair with a seat that swivels to help protect your back from unnecessary twisting.
Use Less Force
In order to prevent injury, use the minimum force necessary to do your job. Don't grip tools too tightly or continuously hold a tool in the same grasp as you use it.
Ways to limit force:
• Use smooth movements instead of rough, jerky movements while performing work tasks.
• Move carts by pushing rather than pulling. This will help relieve back stress by using larger, stronger muscles.
• Use power tools whenever possible.
• Use hand tools that are well oiled and sharp, so that they don't require extra strength to operate.
For precision work with a hand tool, use a pinch grip sparingly. A pinch grip forces the hand to work much harder. Heavier work may require a power grip, which uses the whole hand as if you were picking up a suitcase. Try to use a power grip with any hand tool – especially when exerting force.
Tools with handles covered in a semisoft, nonslip, compressible material are easier to hold and use. When possible, use a vise to hold the material you're working on.
Power tools should be used whenever possible to cut down on required force. You can reduce the throbbing of vibration caused by power tools when you wear gloves. Gloves should fit correctly and have special textured surfaces or padding to reduce vibration. Tools may also be equipped with soft, vibration-dampening grips.
Important: Cool temperatures can numb your body, causing you to use more force that necessary. When you stay warm you will have feeling in your wrists and hands, and you will not exert unnecessary force.
One place to give your neck, shoulders and back a rest is at home. Limit the number of repetitive tasks you do at home. Try to vary you tasks and avoid using the same muscles you use at work.
No Pressure
Hard, sharp edges of worktables or surfaces can cause injury by digging into the soft nerve tissues of your hands or arms.
• Don't lean your wrists on anything while you type and don't work with elbows on the table. Over time, pressure on these least padded parts of your arms can result in injury.
• Pad any hard surface edges you repeatedly rest your hands and arms against.
• Choose tools with comfortable, long-gripped handles. Tools with short handles are less desirable, as they bring pressure directly to the center of the palm.
How to Lift
Back pain is often caused by lifting materials incorrectly. These simple lifting techniques will help you ease the strain on your back:
• Before lifting an object, get your body as close to the object as possible.
• When lifting, assume the correct lifting position; feet shoulder-width apart with one foot in front of the other. Lean over the front leg, bending at the hips. Grip the load firmly. Return to an upright position using your leg muscles.
• When carrying an awkward or heavy object, turn with your feet – not your waist.
• When putting the object down, move slowly and avoid jerky motions.
• Before moving an object, be sure of its final destination. Store objects you need frequently at waist level.
• When lifting heavy objects, get help. Ask a co-worker or use mechanical aids such as a hand truck, forklift or hoist.
Summary
Now that you understand some of the RMI risks, take a close look at how you do your work. Look for potential RMI hazards and how you can eliminate them. Your involvement in reducing strains will result in a healthier, more comfortable – and more productive – work environment.
Remember:
• Stretch out
• Stand in a neutral position
• Keep your workstation organized
• Use less force
• Avoid direct pressure
• Lift properly
• Reverse stretch