Give your back and feet some much-needed support with these expert tips
When it comes to workplace aches and pains, it seems most of the attention these days is directed toward sitting workers at desks. The antidote for relieving that pain is simple: Exercise and get up from your desks or sofas more, and make simple adjustments to your space.
But what if your job involves standing for the majority of the shift, as is the case with assembly line, factory, construction, and service workers?
Although the aches might be different, they're still there: specifically musculoskeletal injuries. Musculoskeletal disorders account for more than 400,000 injuries per year, as well as for 33 percent of worker compensation costs—and a lot of physical and emotional hardship for workers. “We see injuries of all sorts” in line workers, says James Casady, MPT, president of Boston area-based Platinum Physical Therapy. “The most common are plantar fasciitis in feet, knee pain, and low back pain,” with clients who are on their feet all day. Casady offers six remedies to relieve some of that stress.
1. Invest in a Thick Pad to Stand On
“People end up standing on concrete all day,” Casady says. “It's extra hard on all your joints.” If the workplace permits it, find a thick pad—at least an inch in thickness—to stand on. This helps take the stress off the joints.
2. Get Shoes with Support
Workers standing on their feet all day need shoes that offer as much support as possible—something with good arch support, like a running shoe, or the supportive rubber clogs or shoes that medical professionals and chefs sometimes wear. If your workplace requires closed shoes, invest in over-the-counter orthotics, or gel insoles, for extra support.
3. When Lifting, Bend at the Knee
"You always hear it, but it's true: Bend your knees," Casady advises. "Make sure you're using your legs and not your back. The muscles in the legs are much bigger than the muscles in the back, so you want to take the strain off the back."
4. Change It Up
Exactly how to change your movements is job- and situation-specific, but all workers should be mindful of generally changing their positions. "If you sit all day, take standing breaks. If you stand all day, take sitting breaks. Change your posture," Casady says.
5. Keep the Work at Arm's Length
If you're working on an assembly line doing repetitive work, be aware of where your project physically is in relation to your eyes, your hands, and your waist. If you're standing in front of a conveyor belt all day, Casady says, "you want whatever your hands are doing to be at a natural height in front of you. You don't want to bend forward, and you don't want to reach up to do work that is eight or more hours a day." The work should be positioned at waist height, and directly in front of you. Avoid reaching off to one side or the other, leaning, or twisting the waist or back in a repetitive motion. Also, don't lock your knees—that puts undue pressure on them, and wears down your knee joints more quickly.
6. Take Frequent Breaks
Depending on their specific workplace rules, workers should take a break at least every hour, for three to five minutes. If you can walk to the water fountain or bathroom, do it. If you can't leave your station, march in place or move in whatever way gives the repetitive work a pause. "Static non-movement is what hurts us the most," Casady says. And as often as possible, stretch—forward bends, rowing motions, and arm and leg stretches.
