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The 10 Most Common Workplace Ergonomic Injuries and How to Prevent Them

May 15, 2023
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The 10 Most Common Workplace Ergonomic Injuries and How to Prevent Them

Matt Jeffs DPT, Editor in Chief

Knowing about ergonomic injuries and how to prevent them is crucial for maintaining your health and productivity in the workplace. Ergonomic injuries are those that affect the musculoskeletal system and are caused by poor workplace design, posture, and repetitive motion. 

These injuries can be debilitating and can affect your overall productivity and quality of life. In this blog post, we'll discuss the 10 most common workplace ergonomic injuries and provide tips on how to prevent them but before hopping in here are some reasons why you should know which are the most common injuries and how to prevent them:

  • Preventing injuries can reduce medical expenses: Treating ergonomic injuries can be costly, both in terms of medical expenses and lost productivity. By preventing these injuries, you can save yourself and your employer from these expenses.
  • Ergonomic injuries can be debilitating: Ergonomic injuries can cause pain and discomfort that can limit your ability to perform your job effectively. In severe cases, these injuries can be debilitating and prevent you from working altogether.
  • Ergonomic injuries can have long-term effects: If left untreated, ergonomic injuries can have long-term effects that can impact your overall health and wellbeing. By preventing these injuries, you can protect yourself from long-term health problems.
  • Ergonomic injuries are preventable: Many ergonomic injuries can be prevented through simple changes in workplace design, posture, and behavior. By being aware of the risks and taking proactive steps to prevent injuries, you can maintain your health and productivity in the workplace.

Overall, being aware of ergonomic injuries and how to prevent them is crucial for maintaining your health, productivity, and quality of life in the workplace. In the following sections, we'll discuss the 10 most common workplace ergonomic injuries and provide tips on how to prevent them.

The Top 10 Most Common Ergonomic Injuries in the Workplace

  1. Carpal Tunnel Syndrome (CTS): This is a common condition that affects the wrist and hand. It's caused by compression of the median nerve that runs through the wrist, resulting in pain, numbness, and weakness in the hand.
  2. Tendinitis: This is an inflammation of the tendons, which are the fibers that connect muscles to bones. It can occur in any part of the body where there are tendons, but is most common in the arms, shoulders, and elbows.
  3. Lower Back Pain: This is a common problem that affects millions of people worldwide. It can be caused by poor posture, improper lifting techniques, or sitting for long periods of time.
  4. Neck Pain: This is another common problem that can be caused by poor posture or spending long periods of time looking at a computer screen.
  5. Shoulder Pain: This can be caused by a variety of factors, including poor posture, repetitive motion, or overuse.
  6. Eye Strain: This is a common condition that affects people who spend long periods of time looking at computer screens. It can cause headaches, blurred vision, and dry eyes.
  7. Repetitive Strain Injury (RSI): This is a group of conditions that affect the muscles, tendons, and nerves in the hands, wrists, arms, shoulders, and neck. It's caused by repetitive motions or activities, such as typing, using a mouse, or working on an assembly line.
  8. Tennis Elbow: This is a condition that affects the tendons that connect the forearm muscles to the elbow. It's caused by repetitive motions or activities, such as using a computer mouse or playing tennis.
  9. Trigger Finger: This is a condition that affects the fingers, causing them to become stuck in a bent position. It's caused by repetitive motions or activities, such as typing or using a mouse.
  10. De Quervain's Tenosynovitis: This is a condition that affects the tendons on the thumb side of the wrist. It's caused by repetitive motions or activities, such as typing or using a mouse. It can cause pain, swelling, and difficulty moving the thumb and wrist.

According to various studies and reports, the prevalence of these injuries is significant. For example, CTS affects an estimated 5% of the general population, and tendinitis accounts for an estimated 11% of all work-related injuries. Lower back pain is the most common workplace injury, affecting an estimated 80% of adults at some point in their lives, and neck pain is experienced by an estimated 45% of office workers each year. Shoulder pain accounts for an estimated 18% of all work-related injuries, while eye strain is a common workplace injury, affecting an estimated 50-90% of office workers at some point in their careers. RSIs are also common, with an estimated 64% of computer users experiencing symptoms of RSI. Tennis elbow, trigger finger, and De Quervain's Tenosynovitis are less common, affecting an estimated 1-3%, 2.6%, and 1-2% of the general population, respectively.

Prevention of Ergonomic Injuries

While ergonomic injuries can be challenging to deal with, many of them are preventable. By implementing proper ergonomics and taking simple preventative measures, you can reduce your risk of injury and improve your overall health and wellbeing. By following the preventative measures below, you can reduce your risk of injury and stay healthy and productive in the workplace.

Our bodies have a natural ability to recover from the physical strain of work through rest. However, if stress and strain are consistently placed on the body without sufficient recovery time, it can result in ergonomic injuries. These injuries are referred to using various terms, such as Cumulative Trauma Disorders (CTDs), Repetitive Strain Injuries (RSIs), and Musculoskeletal Disorders (MSDs). These terms do not necessarily refer to different conditions, as many ergonomic injuries can be categorized in all three ways. Examples of specific diseases that fall under these disorders include carpal tunnel syndrome, bursitis, and tendinitis. Back injuries are the most frequent and expensive type of MSD.


Mastery Question: What are Cumulative Trauma Disorders (CTDs), Repetitive Strain Injuries (RSIs), and Musculoskeletal Disorders (MSDs)?

A) Different types of ergonomic injuries that affect different parts of the body.

B) Three different conditions that do not refer to ergonomic injuries.

C) Three different conditions that refer to the same type of ergonomic injuries.

D) Three different conditions that refer to back injuries.

Answer: C) Three different conditions that refer to the same type of ergonomic injuries.


Carpal Tunnel Syndrome (CTS) 

Carpal Tunnel Syndrome is a repetitive strain injury that affects the wrist and hand. To prevent CTS, you can take the following measures:

  • Take regular breaks to rest your hands and wrists.
  • Use ergonomic keyboards and mouse pads that are designed to support your wrists.
  • Keep your wrists straight and your hands and fingers relaxed when typing or using a mouse.
  • Stretch your hands and wrists regularly throughout the day.
  • Avoid repetitive hand and wrist movements, such as typing or using a mouse for extended periods.
  • Avoid gripping objects too tightly, as this can cause strain on your hands and wrists.
  • Injuries may occur due to prolonged exposure to uncomfortable positions or harmful pressure on the body. To minimize the risk of injury, it's advisable to choose hand tools that are suitable for both the task at hand and the size and shape of your hand.
  • Tools used for tasks that require power typically require greater force, while those used for precision or accuracy require less force.
  • When selecting a single-handle tool for power tasks, choose one with a handle diameter of 1¼ inches to 2 inches that feels comfortable to grip. For precision tasks, a handle diameter of 1/4 inch to 1/2 inch is preferable.
  • For double-handle tools, such as pliers, used for power tasks, select one with a grip span that ranges from at least 2 inches when fully closed to no more than 3½ inches when fully open. Consider using a clamp, grip, or locking pliers when continuous force is required. For precision tasks, a grip span of no less than 1 inch when fully closed and no more than 3 inches when fully open is suitable.
  • For double-handled pinching, gripping, or cutting tools, opt for handles that are spring-loaded to return to the open position. Avoid selecting a tool with sharp edges or finger grooves on the handle. A soft-coated tool or one with a sleeve added to the handle can improve grip and prevent slippage.
  • Choose a tool with an angle that enables you to work with a straight wrist. Bent handles are preferable when force is applied horizontally, while straight handles are better suited for vertical force.
  • When selecting a tool, ensure it can be used with your dominant hand or either hand. For tasks requiring high force, select a tool with a handle length longer than the widest part of your hand, typically between 4 and 6 inches.
  • To prevent injury, avoid tools with handles that press against the nerves and blood vessels in your palm. Select a tool with a non-slip surface or add a sleeve to the handle for better grip. Ensure the sleeve fits snugly to prevent tool slippage during use.

Mastery Question: What is the recommended handle diameter for single-handle tools used for power tasks, according to the information provided?

A) 1/4 inch to 1/2 inch.

B) 1¼ inches to 2 inches.

C) 2 inches to 3 inches.

D) 3/4 inch to 1 inch.

Answer: B) 1¼ inches to 2 inches.


Tendinitis 

Tendinitis is an injury that affects the tendons, which are the thick cords that connect muscles to bones. To prevent tendinitis, you can take the following measures:

  • Stretch before and after any physical activity or exercise that involves repetitive movements.
  • Gradually increase the intensity and duration of any physical activity or exercise.
  • Use proper technique when performing any physical activity or exercise.
  • Use supportive equipment, such as braces or wraps, to support the affected joint.
  • Take regular breaks to rest and recover.
  • When work requires force, shift to larger muscle groups or – when safe and appropriate – body weight.

Tendinitis (or tendonitis) refers to the irritation or inflammation of a tendon caused by repetitive or prolonged activities, forceful exertion, awkward and static postures, vibration, and localized mechanical stress. These activities can cause the tendon fibers to tear and trigger an inflammatory response, which is a localized response of tissue to injury. 

Over time, the inflamed tendons become thickened, bumpy, and irregular. Rest and time for the tissue to heal are necessary to prevent permanent weakening of the tendons. Due to the misleading implication that inflammation is always present, the term "tendonitis" is rarely used. Instead, "tendinopathy" or "tendinosis" is preferred to describe chronic pain associated with a symptomatic tendon.

Tenosynovitis is the inflammation of the sheath surrounding a tendon. The inner walls of the sheath create synovial fluid, which lubricates the tendon. However, repetitive or prolonged activities, forceful exertion, awkward and static posture, vibration, and localized mechanical stress can cause issues with this lubrication system. 

It may not produce enough fluid or produce a fluid with poor lubricating qualities, leading to friction between the tendon and sheath, resulting in inflammation and swelling of the tendon sheath. This can lead to the formation of fibrous tissue, which thickens the sheath and restricts tendon movement through repeated episodes of inflammation.


Mastery Question: Which of the following best describes tendinitis?

A) A condition where the tendon fibers become irritated or inflamed due to repetitive or prolonged activities.

B) A type of muscle strain caused by sudden movement or overexertion.

C) A nerve disorder that results in numbness, tingling, and muscle weakness.

D) A type of bone injury caused by a sudden impact or fall.

Answer key: A) A condition where the tendon fibers become irritated or inflamed due to repetitive or prolonged activities.


Lower Back Pain 

Lower back pain is a common injury that can be caused by poor posture, lifting heavy objects, or prolonged sitting. To prevent lower back pain, you can take the following measures:

  • Maintain good posture by sitting or standing up straight and keeping your shoulders relaxed.
  • Take regular breaks to stretch and move around.
  • Exercise regularly to strengthen your core muscles, which can help support your lower back.
  • Use proper lifting techniques when lifting heavy objects.
  • Use a chair with good back support when sitting for extended periods.
  • Mind your posture. Stand with balanced weight and avoid slouching. Sit in a chair that supports your lower back and keep your feet flat on the floor.
  • Lift with care. Use your leg muscles, keep your back straight, and hold the object close to your body. Don't twist. Move the feet instead. 
  • Change repetitive tasks. Use lifting devices and alternate between demanding and less demanding tasks. Adjust your computer monitor and phone use.
  • Move and stretch. Take breaks and walk around. Stretch your muscles to relieve tension.
  • Check your environment. Avoid situations that strain your back.
  • These simple steps can help prevent back injuries and pain at work.

Mastery Question: Which of the following is a simple step that can help prevent back injuries and pain at work?

A) Standing with balanced weight and avoiding slouching

B) Lifting with your back muscles and twisting your body

C) Staying seated in the same position for extended periods

D) Ignoring your work environment and continuing with strenuous tasks

Answer: A) Standing with balanced weight and avoiding slouching


Neck Pain 

  • Neck pain is often caused by poor posture, which can put strain on the neck muscles and joints. To prevent neck pain, you can take the following measures:
  • Maintain good posture by sitting or standing up straight and keeping your shoulders relaxed.
  • Take regular breaks to stretch and move around.
  • Use a supportive pillow when sleeping to keep your neck in a neutral position.
  • Adjust your computer monitor so that it is at eye level.
  • Avoid cradling the phone between your shoulder and ear, as this can cause strain on your neck muscles.
  • To avoid worsening of neck pain and other health issues, it's crucial to take breaks and move around every 30 minutes, even if you maintain perfect posture on your office chair. You can set a reminder on your computer or smartphone to prompt you if you get engrossed in your work. Additionally, stretching exercises such as shoulder shrugs and head tilts with opposite shoulder pull-downs can also be helpful.
  • To avoid straining your neck, it's important to maintain a neutral head position while using the phone or cellphone. If you frequently talk on the phone, consider using a headset, earbuds, or speakerphone for hands-free communication. These options are available for both your desk phone and cellphone.
  • To prevent neck pain and other health issues related to prolonged sitting, take a break every half-hour to move around, even if your posture is perfect. Use a reminder on your computer or smartphone if you tend to forget. Stretching can also provide relief. Try shrugging your shoulders up and down or leaning your head to each side while pulling the opposite shoulder down.
  • To maintain proper posture when working at a computer or desk, keep your head balanced directly over your spine. Adjust your chair height so both feet can rest on the ground, sit with your buttocks far back in your chair, and use a small pillow for lower back support if needed.
  • If you use a laptop or tablet, it may be difficult to properly adjust the keyboard and monitor. Consider using a separate, full-size keyboard to achieve better positioning. Alternatively, place your device on a desk of standard height and prop it up to a 12% incline using a one-inch book or ring binder. This will help keep your head and neck in a healthier position, although it may place slightly more stress on your wrists.
  • To avoid neck pain, it's important to be mindful of your posture in everyday activities. Keeping your head directly above your spine is crucial since your neck's primary function is to support your head which weighs around 10 to 12 pounds. Avoid leaning your head forward or to one side.


Mastery Question: What is a recommendation for using a laptop or tablet to maintain proper posture?

A) Lean forward to see the screen better

B) Keep the device on a low table to minimize neck strain

C) Use a separate full-size keyboard for better positioning

D) Use a device stand that keeps your head tilted downwards

Answer: C) Use a separate full-size keyboard for better positioning


Shoulder Pain 

Shoulder pain can be caused by repetitive motion or strain on the shoulder joint. To prevent shoulder pain, you can take the following measures:

  • Strengthen your shoulder muscles with exercises such as shoulder presses and lateral raises.
  • Stretch your shoulders regularly throughout the day.
  • Use proper technique when performing any repetitive tasks that involve your shoulders.
  • Take regular breaks to rest and recover.
  • Use supportive equipment, such as braces or wraps, to support the affected joint.

Common issues with the shoulder include inflamed tendons (tendonitis) and inflamed fluid-filled sacs (bursitis). To minimize the risk of ergonomic injuries to the shoulder, take these precautions whenever possible: avoid working at or above shoulder height, seek assistance when performing overhead tasks, maintain proper posture with shoulders square and rolled back, and exercise the shoulders and mid-back to maintain strength.


Mastery Question: Which of the following is a recommended precaution to minimize the risk of ergonomic injuries to the shoulder?

A) Work at or above shoulder height whenever possible

B) Perform overhead tasks alone without assistance

C) Maintain proper posture with shoulders square and rolled back

D) Avoid exercising the shoulders and mid-back to maintain strength

Answer key: C) Maintain proper posture with shoulders square and rolled back is a recommended precaution to minimize the risk of ergonomic injuries to the shoulder.


Eye Strain 

Eye strain can be caused by prolonged screen time or poor lighting conditions. To prevent eye strain, you can take the following measures:

  • Take regular breaks to rest your eyes.
  • Adjust your computer monitor so that it is at eye level.
  • Use anti-glare screens to reduce the glare from your computer monitor.
  • Ensure that the lighting in your workspace is appropriate.
  • Consider using blue light filters on your electronic devices to reduce eye strain.

Here are some quick tips for setting up your monitor:

  • Position the monitor directly in front of you and at least 20 inches away.
  • Place the monitor so that the top line of the screen is at or below eye level.
  • Position the monitor perpendicular to the window.

To ensure comfort and prevent eye strain, sit at a comfortable distance from the monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair. If you don't have enough desk space, consider pulling the desk away from the wall or divider, using a flat-panel display, placing the monitor in the corner of a work area, or installing an adjustable keyboard tray.

To reduce eye strain, you can lower the monitor or raise the chair height, use single-vision lenses designed for computer work, rest your eyes periodically, and alternate computer tasks with other non-computer tasks. Remember to periodically clean and dust the monitor as well. Finally, to maintain viewing clarity, it is important to isolate computer workstations from other equipment that may have electrostatic potentials exceeding +/- 500 volts.


Mastery Question: Which of the following is recommended to prevent eye strain and ensure comfort while using a computer monitor?

A) Sit at a comfortable distance from the monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair.

B) Lean in closer to the monitor to see small text more clearly.

C) Place the monitor at a height where you have to look up to see the screen.

D) Use an older, bulkier monitor that takes up more desk space.

Answer key: A) Sit at a comfortable distance from the monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair.


Repetitive Strain Injury (RSI) 

Repetitive Strain Injury is a broad term that covers any injury caused by repetitive motion. To prevent RSI, you can take the following measures:

  • Take regular breaks to rest and recover.
  • Use ergonomic equipment, such as keyboards and mouse pads, that are designed to support your body's natural alignment and movement.
  • Use proper technique when performing any repetitive tasks.
  • Stretch regularly throughout the day.
  • Repetitive motion strains can cause significant harm to workers, taking a long time to heal and negatively affecting their quality of life for years. Treatment may include extended time off work, physical therapy, drug prescriptions, steroid injections, and surgery. These types of strains can limit a worker's abilities and even prevent them from returning to their normal job functions, making them costly and detrimental injuries for an employer.
  • However, repetitive motion injuries can be controlled by making improvements to work processes and being aware of risk factors and symptoms to prevent an injury before it happens. A participatory ergonomics program that involves workers in identifying problems and finding solutions can be highly effective, with components such as management commitment, worker involvement, hazard information and reporting, job hazard analysis and control, training, musculoskeletal disorder medical management, and program evaluation.
  • In many heavy industrial operations, numerous exposures can contribute to repetitive strain injuries, including frequent lifting of heavy items, repetitive manual material handling activities, prolonged tool and equipment use, and recurring stress to the body from repeated motions in activities such as welding, grinding, and driving. To reduce these exposures, companies should identify potential repetitive strain hazards and implement effective controls, considering risk factors such as workers in awkward postures, highly repetitive tasks, workers in static postures, use of high vibration tools, poorly designed tools, and work environments that can cause contact stress.


Mastery Question What is a recommended approach to prevent repetitive motion injuries at work?

A) Ignore risk factors and symptoms until an injury occurs

B) Use ergonomic equipment only after an injury has occurred

C) Participate in an ergonomics program that involves workers in identifying problems and finding solutions

D) Complete tasks as quickly as possible to minimize the amount of repetitive motion

Answer key: C) Participate in an ergonomics program that involves workers in identifying problems and finding solutions.


Tennis Elbow 

Tennis Elbow is an injury that affects the tendons in the elbow and is often caused by repetitive motion. To prevent Tennis Elbow, you can take the following measures:

  • Use proper technique when performing any repetitive tasks that involve your elbows.
  • Strengthen your forearm muscles with exercises such as wrist curls and reverse wrist curls.
  • Use supportive equipment, such as braces or wraps, to support the affected joint.
  • Take regular breaks to rest and recover.
  • Stretch your forearms regularly throughout the day.
  • Injuries may occur due to prolonged exposure to uncomfortable positions or harmful pressure on the body. To minimize the risk of injury, it's advisable to choose hand tools that are suitable for both the task at hand and the size and shape of your hand.
  • Tools used for tasks that require power typically require greater force, while those used for precision or accuracy require less force.
  • When selecting a single-handle tool for power tasks, choose one with a handle diameter of 1¼ inches to 2 inches that feels comfortable to grip. For precision tasks, a handle diameter of 1/4 inch to 1/2 inch is preferable.
  • For double-handle tools, such as pliers, used for power tasks, select one with a grip span that ranges from at least 2 inches when fully closed to no more than 3½ inches when fully open. Consider using a clamp, grip, or locking pliers when continuous force is required. For precision tasks, a grip span of no less than 1 inch when fully closed and no more than 3 inches when fully open is suitable.
  • For double-handled pinching, gripping, or cutting tools, opt for handles that are spring-loaded to return to the open position. Avoid selecting a tool with sharp edges or finger grooves on the handle. A soft-coated tool or one with a sleeve added to the handle can improve grip and prevent slippage.
  • Choose a tool with an angle that enables you to work with a straight wrist. Bent handles are preferable when force is applied horizontally, while straight handles are better suited for vertical force.
  • When selecting a tool, ensure it can be used with your dominant hand or either hand. For tasks requiring high force, select a tool with a handle length longer than the widest part of your hand, typically between 4 and 6 inches.
  • To prevent injury, avoid tools with handles that press against the nerves and blood vessels in your palm. Select a tool with a non-slip surface or add a sleeve to the handle for better grip. Ensure the sleeve fits snugly to prevent tool slippage during use.


Mastery Question:  Which type of handle is preferable for applying force horizontally?

A) Bent handles

B) Straight handles

C) It does not matter

D) Short handles

Answer key: A) Bent handles


Trigger Finger 

Trigger Finger is a condition where a finger gets stuck in a bent position and is often caused by repetitive gripping motions. To prevent Trigger Finger, you can take the following measures:

  • Avoid repetitive gripping motions, such as holding a pen or using hand tools for extended periods.
  • Use supportive equipment, such as gloves or splints, to support the affected finger.
  • Take regular breaks to rest and recover.
  • Stretch your fingers regularly throughout the day.
  • Use proper technique when performing any repetitive tasks that involve your hands.
  • Injuries may occur due to prolonged exposure to uncomfortable positions or harmful pressure on the body. To minimize the risk of injury, it's advisable to choose hand tools that are suitable for both the task at hand and the size and shape of your hand.
  • Tools used for tasks that require power typically require greater force, while those used for precision or accuracy require less force.
  • When selecting a single-handle tool for power tasks, choose one with a handle diameter of 1¼ inches to 2 inches that feels comfortable to grip. For precision tasks, a handle diameter of 1/4 inch to 1/2 inch is preferable.
  • For double-handle tools, such as pliers, used for power tasks, select one with a grip span that ranges from at least 2 inches when fully closed to no more than 3½ inches when fully open. Consider using a clamp, grip, or locking pliers when continuous force is required. For precision tasks, a grip span of no less than 1 inch when fully closed and no more than 3 inches when fully open is suitable.
  • For double-handled pinching, gripping, or cutting tools, opt for handles that are spring-loaded to return to the open position. Avoid selecting a tool with sharp edges or finger grooves on the handle. A soft-coated tool or one with a sleeve added to the handle can improve grip and prevent slippage.
  • Choose a tool with an angle that enables you to work with a straight wrist. Bent handles are preferable when force is applied horizontally, while straight handles are better suited for vertical force.
  • When selecting a tool, ensure it can be used with your dominant hand or either hand. For tasks requiring high force, select a tool with a handle length longer than the widest part of your hand, typically between 4 and 6 inches.
  • To prevent injury, avoid tools with handles that press against the nerves and blood vessels in your palm. Select a tool with a non-slip surface or add a sleeve to the handle for better grip. Ensure the sleeve fits snugly to prevent tool slippage during use.


Mastery Question: Which of the following is recommended when selecting a tool for tasks requiring high force?

A) Choose a tool with a handle length shorter than the widest part of your hand

B) Select a tool that can only be used with your dominant hand

C) Choose a tool with a handle length longer than the widest part of your hand, typically between 4 and 6 inches

D) Choose a tool with a slippery surface

Answer: C) Choose a tool with a h

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