Workplace health and safety: Lower the risks in any environment

For many, office work is not viewed as “high risk,” but the truth is that a typical office work environment has its hazards. Consider these helpful tips:

Go ergo. Slouched over your desk, squinting to see your dark screen? Many office workers do not practise good desk-side posture habits. The consequences of this can be backaches, neck stiffness, and even repetitive strain injuries such as carpal tunnel syndrome. Implementing ergonomics doesn’t necessarily mean investing in fancy equipment. Try:

• Centring the keyboard and mouse and positioning them close to you so the upper part of your arms hangs relaxed.
• Positioning your monitor so the distance between your eyes and the screen, when sitting in a typing position, should be about arm’s length with the screen height adjusted so the top line of text on your computer screen (not the top of the monitor) should be at eye level.
• Adjusting your chair height (or keyboard platform) so your shoulders are not strained, and your forearms are positioned horizontally with elbows bent at 90 degrees (right angle).
• Angling your keyboard platform, if possible, so that it tilts down slightly.
• Keeping your mouse at the same height and as close to your keyboard as possible. Use a mouse pad with a wrist rest and a keyboard wrist rest to reduce strain caused from bending your wrist.
• Using a document holder placed at the same height and viewing distance as your screen.

Reduce eyestrain by adjusting the brightness of your monitor so that it is comfortable. To avoid glare from windows, position your computer workstation so when facing the monitor, you are sitting beside or parallel to the window. If you can’t remove the source of glare, you can install an anti-glare screen on your monitor. Adjust the font size of the text, using your computer settings, for ease of viewing to minimise eye strain. Give your eyes a break using the 20-20-20 rule. Basically, every 20 minutes spent using a screen, you should try to look away at something that is 20 feet away from you for a total of 20 seconds.

Pay attention to your surroundings. Employees are increasingly “plugged in” to mobile devices and “disconnecting” from the outside world, such as by talking while driving or texting while walking. These distractions can result in falls, walking into traffic, and motor vehicle accidents. If your phone rings while you’re out and about, stop (or pull over), respond, and then continue on your way. Alternatively, you can limit interruptions while driving, or performing other tasks, by using the “Do Not Disturb” mode on your smart phone to silence incoming notifications.

Keep it clean. Cleaning and disinfection of workplace surfaces is an integral practice to prevent virus transmission and illness amongst employees. High touch surfaces, such as light switches, doorknobs, and shared tools and equipment warrant regular cleaning and disinfection to prevent the spread of infection. Keep your hands clean by washing frequently with soap and water, especially after using the toilet, blowing your nose, coughing, sneezing, or coming into contact with someone who is ill. If soap and water are not readily available, you can use hand sanitiser. If you usually eat at your desk, you’ll want to wipe it down frequently, especially when you find out that a typical desk carries 400 times more bacteria than the average toilet seat!

Take a break. Reduce muscle strain and repetitive injuries by changing positions, taking a moment to stretch, or go for a quick walk. Micro-breaks boost circulation, prevent muscle stiffness, and have been shown to increase energy levels and decrease fatigue.

Remove tripping hazards. Prevent slips, trips, and falls by securing electrical cords and cables, practising good housekeeping, and ensuring your cubicle or office space is clear of clutter or other trip hazards.

Fieldwork and manufacturing

The physical demands of fieldwork particularly within the manufacturing environment can undoubtedly take its toll. Prevent muscle strain, injury, and accidents by following these tips:

Report hazards. If you witness a near miss caused by unsafe conditions (e.g. faulty equipment, slippery floors, exposed cords, poor lighting) or unsafe behaviour) don’t wait for an accident to happen. Instead, report the incident to your manager or supervisor straight away so that the issue can be resolved preventing potentially dangerous hazards or injury in the future.

Lift wisely. Manual labour is a common cause of occupational fatigue and lower back pain. Remember and practise these tips:

• Stretch before performing any lifting task.
• Assess the weight and dimensions of the load to determine risk factors and controls (e.g. can the load be lifted safely by one or two people; is a mechanical lift device required?)
• Ensure the lift pathway is clear of tripping hazards and debris; plan your move in advance.
• Face the direction you plan to move the object. Maintain a wide stance with one foot forward and to the side of the object for balance.
• Use your arms and legs when lifting. Keep your back straight and the item close to your body, between knee and shoulder height. Pivot your feet when changing directions. Avoid turning or twisting your body while lifting or holding a heavy object.
• Get help or break the load down into smaller, lighter loads if possible.
• Prevent falls by following workplace rules, wearing appropriate footwear, and watching out for hazards, such as wet floors, clutter, or uneven surfaces. Take your time and use the proper equipment for jobs performed at larger heights (e.g., the right ladder, harness equipment or secure scaffolding).

Stay hydrated. Drink plenty of water. If you are working in hot conditions and/or performing moderate to strenuous work, one cup of water (250 mL) every 15-20 minutes is recommended.

Maintain a neutral posture. Avoid bending, stretching, stooping, or reaching behind you while you work. If you’re in a job where you move repetitively, take micro stretching/rest breaks whenever you can. If this isn’t possible, try shifting your position in place and ensuring you stretch out before and after breaks.

Wear required personal protective equipment (PPE). Whether it’s steel-toed safety footwear hard hats, gloves, safety glasses, safety vests, or hearing protection, your employer provides PPE for good reasons - not merely legal. Specialised equipment, based on workplace hazard assessment, can prevent accidents as well as longer-term conditions such as noise induced hearing loss.

It is up to each of us to do our part to prevent work-related injuries and illness for ourselves and our colleagues. In short, workplace safety is everyone’s responsibility.