Handle yourself properly

Injuries relating to manual handling are a major cause of lost time in the workplace and make up almost one-third of WA's workers' compensation claims.

According to WorkSafe, almost 7 million working days were lost in the five years to 1999-2000 and 132,819 workers' compensation claims were made at an average cost of $18,000 each.

The Occupational Safety and Health Act 1984 specifies that both employers and employees need to ensure their own safety at work, as well as others who might be injured by the work. These duties extend to the prevention of manual handling injuries.

Workplace injuries most commonly linked to manual handling include sprains and strains, hernias and damage to the back – but these are preventable if proper steps are taken.

It's more than just keeping an eye on the weight of the objects being handled and keeping your back straight, with knees bent, or lifting properly. It also includes knowing the right way to carry, push, pull, hold and restrain various items.

Other factors that can cause injury include awkward movements, fixed postures and how long and quickly a task is performed. Injuries can be the result of gradual wear and tear from frequent or prolonged activities, or sudden damage from a single lift of something heavy.

There are numerous ways to control the risk of manual handling injuries, ranging from simple procedural changes to state-of-the-art machinery and equipment. Products to assist can include back saver cranes, castors, drum handling, forklift attachments, hand trucks, lift tables, load skates, pallet lifters, vacuum lifters, tailgate loaders and pallet lifters.

Three easy steps to remember in relation to manual handling and workplace safety are:

1. Spot the hazard.
2. Assess the risk.
3. Make the changes.

More information about manual handling is available through WorkSafe on 1300 307 877 or email safety@docep.wa.gov.au.

Straight up computer use

No matter what your job, chances are you have to deal with a computer at some point.

For some, it can be a major cause of back, neck, and shoulder pain simply because they are not sitting properly. A lack of regular breaks and exercise can also contribute to the problem.

The Australian Physiotherapy Association has put together some handy tips on how to avoid potential aches and pains:

1. Always sit in a good quality, adjustable office chair. Pull it close to the desk and adjust the height so your elbows, hips and knees are bent to about 90 degrees. Forearms should be parallel to or sloping down toward the desktop while feet should rest flat on the floor.
2. Adjust the backrest to support the curve in your lower back which will help keep you upright when typing.
3. Sit up straight and position your computer screen at a comfortable viewing distance. Keep the top of the screen below eye level and directly in front of you.
4. Don't work from documents flat on the desk. Use a document holder set close to the screen, at the same distance from your eyes.
5. Eliminate reflections by adjusting and tilting the screen, ensuring there is no light source directly behind it.
6. Don't use a notebook computer for extended periods. If unavoidable, check the top of the screen is below eye level, then plug in a mouse and normal-sized keyboard.
7. Limit continuous computer use and take a break every 30 minutes to do some neck, wrist, and shoulder stretches. Focus on a distant point to give your eyes a break. Get up and walk around every hour.
8. Learn to touch type so you don't have to bend your head forward searching for the keys. Study the function keys and short cuts to reduce the amount of mouse use.
9. Maintain general fitness by keeping yourself strong, active and flexible. Manage the stresses of work and study with a balance of exercise and relaxation.
10. Take notice of early warnings: if you feel aches or discomfort in any part of your body, check your posture, take a break and, if the pain persists, see a medical professional.

Soft tissue injury: know your RICE

Many of you may have experienced the pain and discomfort of a muscle sprain or tear, possibly as a result of falling or placing too much demand on certain areas of your body.

Known as soft tissue injuries, they can relate to muscle, tendon, ligament and surface tissue (including skin, fat and bursae), causing swelling and sometimes bleeding.

Treatment needs to start immediately – and a handy approach for remembering what to do in the first 24 hours is the RICE method, using a combination of Rest, Ice, Compression and Elevation:

REST: refrain from any further activity. Continuing to move the injured area will cause more swelling and bleeding.

ICE: put ice in a wet cloth and apply to reduce pain, swelling and bleeding. This should be applied for 20 minutes every one to two hours.

COMPRESSION: bandaging the affected area will help to reduce swelling and should be firm but not so tight that it causes further pain.

ELEVATION: lifting the injured area reduces blood flow, which helps this type of injury. Slings are suggested for the upper part of the body and pillows or chairs for lower limbs.

Any treatments that increase blood flow in the first 24 to 48 hours, such as heat, alcohol and massage, need to be avoided.

Following injury, inadequate activity may lead to further weakness and joint stiffness leading to a prolonged recovery period. Too much activity means the injured tissues don't have a chance to heal.

Treatment and advice from a health professional should be sought as soon as possible to find the right level of activity suitable.