Overexertion is the third leading cause of unintentional injuries in the United States, accounting for about 3.3 million emergency room visits. Whether at work or home, you can take steps to prevent overexertion.
- Working in an awkward posture can place too much stress on the wrong part of your body. Place objects as close to you as possible. Keep your body positioned square to your work. Remember, your toes should always point in the same direction as your nose. Using proper posture may seem unnatural at first, but over time your body will appreciate the safer positions.
- Limit the amount of weight you carry, give yourself enough room to work in a neutral position and keep tools in good working condition. Many people overcompensate for tools that are too worn or broken. When this happens, tools should be replaced.
- Repetitive jobs create muscle tension because they do not allow the muscles enough time to recover. Repeating certain movements for long periods of time also can increase your stress level, causing you to become tense. It is important to take frequent, short breaks.
Overexertion can be Prevented
Overexertion injuries typical cause inflammation, which leads to pain and discomfort. Report any signs of discomfort before it becomes a full-blown injury.
Ergonomics can lessen overexertion injuries. The demands of the job must match the capabilities of the worker. This may require training so you know how to perform a job safely.
Routine exercise and stretching can help prevent overexertion. Strength training to maintain a strong core also can be beneficial.
Use these safe lifting techniques:
• Stretch and warm up before lifting
• bend your knees
• Never bend or twist your back when lifting
• Make sure your footing is solid with your feet shoulder-width apart.
• Keep the load being lifted close to your body • Lift with your legs, not your back • Limit the amount of weight you carry • Get help to carry heavy, bulky or large loads • Keep pathways clear to avoid tripping
Did you know?
While overexertion affects people differently, the most common injuries are strains and sprains, especially to the lower back.
Overexertion injuries result from excessive physical effort, such as:
• Carrying • Lowering • Turning • Holding
• Pulling • Lifting • Pushing
Stop and take a break if you experience the following:
• Dizziness
• Sore or painful muscles
• Pulse for your size and physical condition
• Feeling very hot and sweating profusely
• Low abdominal pain
• Nausea
• Fluttering heartbeat – call your doctor if it lasts more than 30 minutes
• Chest pain – call your doctor immediately Call 9-1-1 if you experience the following:
• Shortness of breath or labored breathing • Headache – if severe • Blue lips and/or fingers • Lack of coordination