Musculoskeletal system

• Employees must be able to work in positions they find comfortable and have the possibility of varying their body position. 

• Sufficient space must be ensured to make it easy to access tasks and change positions, whether the work is done sitting or standing. 

• The working height should be adjusted based on the nature of the tasks being performed. For example, consider whether the task involves precision work, light work or heavy work. 

• Devices and equipment must be within reach and at a good working height so that employees can easily work in a suitable body position. 

• It is beneficial to choose tools and equipment in consultation with employees and ensure their correct use. 

A work is considered monotonous if:  

• A single task or a few simple tasks with the same movements are repeated over and over for most of the working time. 

• The work process is short, and tasks are often completed quickly. 

• If the process takes less than 30 seconds or if the same movement is repeated for more than half of the working time. Such work is considered extremely monotonous 

• Freedom of movement is limited. 

• It is difficult to change body posture, often resulting in working in unsuitable positions. 

• Physical effort is required for long periods. 

Monotonous work for extended periods can cause musculoskeletal symptoms such as tension and pain. It can also lead to mental stress due to lack of variety, time pressure, or high demands on attention. This increases muscle tension and fatigue. Additionally, mental stress can reduce concentration and slow reactions. 

Assess the strain 

You can assess the strain and make the necessary improvements in cooperation with employees. To assess the strain of monotonous work, consider the following: 

• The working positions. 

• Whether the equipment and facilities are suitable for the employee and the task. 

• The duration of the work. If monotonous tasks are performed for more than three to four hours a day, this should be taken into account, and the employees' work should be planned accordingly. 

• The ability of the employees to influence the organization of work, work speed and rhythm, the nature of tasks, rest periods, or deadlines. 

• Mental stress e.g. because of social isolation, lack of human contact and support. 

When mental stress and monotonous work occur together, musculoskeletal symptoms are much more likely.  Prevention When a risk assessment is available, improvements are made, if necessary, in cooperation with the employees. It is important to reduce monotonous work as much as possible and try to ensure variety by:  

Rotating tasks among employees 

Work is done alternately on tasks involving different movements to activate various muscle groups. The work structure ensures variety in both working postures and movements, balancing static and dynamic tasks, as well as heavy and light work. If it is not possible to ensure variety through task rotation, staff must be given regular breaks from their tasks throughout the day. 

Breaks and rest periods 

If it is not possible to change the work, short rest breaks should be taken. For example, take a two-minute break every twenty minutes or a ten-minute break every hour. If there are no breaks due to lunch, coffee time, or task changes, they should be taken separately and not combined. You can use these breaks for exercises; for instance, you can install small programs or apps on computers or smart devices that display exercises regularly. 

Working Groups 

A small group of employees work together on specific projects and have the opportunity to manage the organization within those projects. This can increase independence and job satisfaction. It is also important that employees can switch between different tasks in the overall process, allowing them to gain a complete understanding of the process and feel a sense of responsibility. 

Precision Work, Light Work, or Hard Work? 

When considering working height, it's essential to account for the nature of the tasks—whether they involve precision work, light work, or hard work. Devices and equipment should be within easy reach and positioned at an appropriate height to ensure that employees can maintain a comfortable posture. 

Precision Work: Tasks that require precise vision, such as detailed craftsmanship, benefit from a raised table to enhance visibility. Adequate lighting is crucial for these activities. 

Light Work: For tasks like buttering bread, chopping vegetables, or typing on a keyboard, the table height should allow for relaxed shoulders, promoting comfort and efficiency. 

Hard Work: Activities such as sawing, sanding, or kneading dough are best performed with a lower table height. This makes it easier to apply force while maintaining good posture. It's also important to use power from the lower part of the body as much as possible (shifting the weight between the legs). 

Many people spend most of their day sitting. A good sitting posture is achieved when: 

• We incorporate variety and regularly change our position in the chair. 

• We have proper support under our legs to avoid pressure on the thighs. 

• We can adjust the working height to match the task at hand. 

• Frequently used items are within easy reach. 

It's important to note that sitting with a curved back for prolonged time can increase stress, so it's beneficial to stand up regularly or change positions in the chair. Introducing task rotation into the work structure can prevent prolonged sitting and promote a variety of working postures. Additionally, all equipment—desk, chair, screen, and more—should be adjustable to allow individuals to easily change positions and adapt the setup to their needs.  

• When working in prolonged standing posture, it's important to change your body position regularly to avoid monotonous stress.

• Alternate between sitting and standing postures if possible.  

• Use tulle chairs, if possible, to relieve pressure on the feet. 

• Ensure the working height is suitable for both the task and the person performing it. 

• For prolonged standing at work, the type of floor covering can make a significant difference in comfort. 

• All equipment should be adjustable to allow for position changes and to adapt to everyone's needs. 

• When working on a computer, it's crucial that all equipment can be adjusted to suit the employees, allowing them to work in comfortable positions.  

• When selecting equipment and designing and planning the work environment, consider the length of time spent working on the computer.  

• It's important to take regular breaks or change body positions to prevent strain. 

Some jobs require working in awkward positions, such as with your hands above your shoulders or on your knees. Here are some tips to help: 

• Try to change your posture frequently to avoid strain. 

• Try to plan your work so that time spent in difficult positions is minimized.  

• Take a few minutes break regularly to rest and recover. 

• Use available assistive devices, such as ladders, platforms and knee pads. 

• Select hand tools that support good body posture. 

Working at other people's homes can be physically demanding due to different working conditions that are not designed with service in mind. Often, these services are provided by one person, making it difficult to get help if needed. 

Examples of services provided at other people’s homes include:  

• Cleaning 

• Personal assistance 

• Home care 

• Training 

This also applies to the work of electricians, plumbers, carpenters, and other professionals who visit homes to carry out repairs and/or install equipment. 

Workspace 

Congestion and small workspaces can make it challenging for employees to perform their tasks properly, such as bending correctly. The space required for staff to bend while working should be at least 60-80 centimeters. It's important to ensure access to both sides of a bed when assisting someone. This also applies to cleaning jobs where many beds need to be made every day.  

The general rule is to organize the workplace to avoid heavy lifting. However, this can be more challenging when working at other people’s homes. Therefore, always assess the situation before starting work and avoid lifting heavy weights unnecessarily. 

Always use appropriate assistive devices (see details under assistive devices). Select devices that are suitable for the job and fit into the workspace.  

Support for employees working alone 

Working under conditions that create fear of not being able to handle complex and unexpected events alone can be stressful. It's crucial for employees who work alone to have access to help if they or a client experiences an accident or illness during service. 

Working alone, especially at night, can be isolating and increase physical stress. It's important to discuss these situations in the workplace and ensure employees receive the necessary support to maintain a positive working environment. 

When creating a written safety and health plan for the workplace, assess whether additional employees are needed to work together to reduce the likelihood of stress-related injuries. This consideration applies to various types of activities, including care work. 

Working in construction can involve physical stress that may have negative effects later in life. Persistent musculoskeletal pain, such as back, shoulder, neck, and knee pain, can creep up over time. To prevent this, it's crucial to incorporate good and diverse body positioning into daily routines.  

Employers 

Employers must ensure the best possible working conditions, including providing appropriate protective equipment and assistive devices.  

Employees 

Employees need to be mindful of how they use their bodies daily to avoid long-term physical stress. 

Maintaining a good body position at work is crucial for all employees. The following advice, along with the corresponding posters, is specifically tailored for construction workers.  However, these tips are equally beneficial for various other types of work. 

Take care of correct body posture:  

• Maintain equal distribution of body weight whether working standing, sitting or kneeling.  

• Balance the weight of the work clothes, take of the work belt during breaks and remove tools that are not in use 

• Use tools with good handles that distribute pressure evenly across the palm 

• Keep the back straight and shoulders relaxed  

• Keep the elbows as close to the body as possible 

• Have good support under your feet 

 Good advice for monotonous work: 

• Try to limit the time spent on monotonous work as much as possible 

• Try to change your body posture regularly 

• Take a few minutes break on regular basis 

• Take care of your well-being – stress can increase strain on the musculoskeletal system 

• Pay special attention to wrists when you must repeat monotonous movements 

• Pay attention to the neck and shoulders due to work above shoulders 

• Wear knee pads if you must kneel 

 Good advice when lifting heavy weights:  

• Use appropriate lifting equipment 

• Keep the load as close to the body as possible 

• Make sure you have a good grip before lifting 

• Get help from others or make more trips  

• Keep your feet apart for better balance 

• Bend your knees, use your hips and thighs to lift-do not use your back 

• Avoid twisting your spine or neck 

• Keep heavy loads at waist level and don’t lift loads above shoulder height