Waiters, nurses, hairdressers, teachers and others know all too well what working on their feet entails! When they’re ill-prepared or have to work in ergonomically inadequate conditions, it’s not uncommon for these workers to pay with their health. Do you recognize yourself in this situation?
WHEN WORKING ON YOUR FEET BECOMES RISKY
Of course, just because you’re always working on your feet doesn’t necessarily mean you’ll experience health problems. However, it’s important to pay attention and take the necessary steps to do your job properly.Statistics show that one worker in two suffers from injuries associated with standing work.That’s far too many, when you consider that a minimum of precaution could prevent most occupational injuries.
Generally speaking, the back and legs are the first to be affected. Victims often end up seeing a health professional with chronic problems such as low-back and sacroiliac pain, as well as osteoarthritis in the lower back, hips and knees.
When standing, the weight of the body is distributed over the lumbar region and the lower limbs.If work is not done ergonomically, the spine and peripheral joints will not be able to assume their supporting role.
A GOOD WORK METHOD FOR A HEALTHY BODY!
1.Space organization
This is the basis of a job well done. If your tasks require you to remain in an immobile position for several minutes, or even several hours, make sure you have enough space around you to be able to change position frequently.
The objects you use should also be within easy reach.Ideally, don’t try to reach things that are behind or above your shoulders.Always face your equipment, and don’t bend or rotate your trunk too much.
2.Equipment height
Do you have a table as a working tool?Make sure it’s at the right height for your height.For precision work, the table should be about five centimetres above your elbow. A cook, on the other hand – who does more physical, downward-pressing work – should position his or her table about thirty centimetres below the elbow.
A footrest is also useful for reducing pressure on the lower back. It should be about 6 inches high and doesn’t have to be bigger than 2/3 of your foot, as it’s not designed for walking on. Does your routine allow you to sit down occasionally? Ask for a chair! This will ensure that you’re positioned at the right height for your height, and give your back and feet a break for a few minutes. Make sure you don’t lean your trunk forward; keep your back as straight as possible. Did you know that bending forward 20 degrees increases the pressure on your back by 50%?
3. Which shoes?
Work with shoes that support your feet without constricting them too much. Ideally, it shouldn’t prevent you from moving your toes, or alter the shape of your foot. Laces are also a good ally; they support the foot by preventing it from moving unnecessarily inside the shoe. The choice of heel is also important: without being completely flat, it should not exceed five centimetres in height. Finally, remember that a good shoe is above all comfortable.
4. The importance of breaks
Allowing yourself rest periods is essential. Stretch your shoulders and neck, and flex and rotate your pelvis. Do a routine of stretching your back, glutes and legs when you get home. It’s essential to strengthen the abdominal belt (back and abdominals) to create a “muscular corset” effect that will support your back. At home and at work, if possible, elevate your feet to reduce swelling in your legs. You can also exercise by standing on the balls of your feet. This helps get the blood circulating in your legs.
Anti-fatigue mats are also useful for reducing the pressure on your back and feet. They also reduce the risk of falls, and protect against cold floors.
5. Are you an employer?
Be attentive to the specific needs of your employees. Consider offering them training, for example: do they really know what injuries they could be exposed to? Many work stoppages due to injury are avoidable, if you put a little effort into it. You’ll gain in productivity and efficiency, guaranteed!
Sources:
Association des chiropraticiens du Québec (www.chiropratique.com)
Canadian Centre for Occupational Health and Safety (www.cchst.ca)
Université du Québec à Montréal
