Handle with care
Almost half of the UK’s musculoskeletal disorders are caused by manual handling. RSSB's Dr Kirsten Huysamen and Suzanne Anderson run through actions you can take to avoid injury.
When we think about manual handling, we typically think about protecting our backs. That old mantra ‘bend with your knees, not with your back’ leads us to believe that in doing so all will be well. However, it’s not just your back that’s at risk. It can be your back and shoulder, your lower leg and wrists, too.
If you suffer an injury or a condition affecting your bones, joints, ligaments, tendons, muscles or soft tissue, it would be classed as a musculoskeletal disorder (MDS). These can occur suddenly or gradually over time, and can be caused by factors at work or outside of work.
MSDs may be a bigger problem than we may realise. In rail, they have been identified as one of the leading causes of absence, contributing to approximately one in four days of sickness absence. Data from the Health and Safety Executive indicates that about 44% of MSDs in the UK are due to manual handling activities. (Manual handling means transporting or supporting a load by hand or bodily force. It can include activities such as lifting, lowering, pushing, pulling and carrying.)
The job task, the environment, wanting to help people, trying to be efficient, make us all vulnerable to these types of injuries or conditions.
Here are five things to think about if you experience a musculoskeletal issue (e.g. aches, pains or discomfort). These will help to keep you fit and get back to normal.
More pain doesn’t mean more damage. We all feel pain differently. It’s influenced by factors like our environment, past experience, mood, fitness and stress levels. Managing pain properly can help recovery.
Gradually bring back exercise. Over time, exercise will reduce pain and discomfort and help you get better more quickly. Focus at first on moving and changing position as often and as comfortably as you can.
The longer you’re in bed, the longer the pain will last. Sorry. We know it can be hard to get moving. But gradually doing more as you feel up to it will help you get back on your feet.
Tell your line manager. If your line manager knows you’re having trouble, they can help support you and help manage the effects of your condition on your work. They can also refer you to an occupational health specialist or physiotherapist.
Pain is not always a barrier to work. Altering tasks to make them more manageable, or changing working hours, will help you gradually come back to your normal levels.
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Think before handling/lifting. Where’s the load going? Will you need help? Remove obstructions such as discarded wrapping materials. For long lifts or carrying distances, think about resting the load half-way on a table or bench to change grip.
Keep the load close to your body. Keep the heaviest side of the load next to your body. If you can’t get close to the load, try to slide it towards your body before you try lifting or carrying it. Step forward to avoid reaching.
Adopt a stable position when lifting. Your feet should be apart with one leg in front of the other to increase stability. You should be prepared to move your feet during the lift to keep a stable posture. A similar approach can be applied when performing work above shoulder level.
Ensure a good hold on the load. For lifting and carrying, consider hugging the load close to your body. This may be better than gripping it tightly with just your hands. When working above shoulder level, lower the load if you need to readjust your grip instead of doing it in the air.
Slight bending of your back, hips and knees at the start of the lift is better. This approach is safer than either fully flexing your back (stooping) or fully flexing your hips and knees (full/deep squatting).
Don’t flex your back any further while lifting. This can happen if your legs begin to straighten before you start to lift.
Keep your back as straight as possible. When carrying loads and working above shoulder level, keep your back straight. Reduce the load if you are leaning back to help you carry it. Adjust your posture or distance to the place you are working above shoulder level to stop you from leaning backwards.
Avoid twisting your back or leaning sideways. Keep your shoulders level and facing in the same direction as your hips. Turning by moving your feet is better than twisting and bending at the same time.
Keep your head up. Look ahead not down at the load once it is held securely.
Move smoothly. Do not jerk or snatch the load as this can make it harder to keep control and can increase the risk of injury.
Don’t lift or handle more than you can easily manage. There’s a difference between what people can handle and what they can safely handle. The temperature and your level of fitness can affect this. If in doubt, ask someone or get help.
Put down, then adjust. If you need to precisely position the load, put it down first, then slide it into the right position.