PlaySafeIt

Preventing Musculoskeletal Disorders

By Dylan Roche

Muscles, joints, tendons, ligaments, nerves—all these make up your musculoskeletal system. But when there’s a problem affecting any one of these soft tissues, it can have effects on not only your comfort but also your ability to move and carry out daily tasks. And with the month of June observed as National Safety Month, the first week is always dedicated to recognizing musculoskeletal disorders (sometimes referred to as MSDs) and how these diagnoses can affect a person’s abilities at home and in the workplace.

In many cases, MSDs result from putting too much strain on these body systems, whether that’s through repetitive motion, overexertion, awkward postures, or just sustained pressure. The effects of these disorders on your abilities can vary. In some cases, it might only be a simple inconvenience, like an inability to bend over completely or an ache when you bend your neck at a certain angle. In other cases, it could affect your walking, standing, or lifting.

When MSDs affect your ability to walk, bend, twist, or perform physical tasks, the risk of injury increases—you could trip and fall, lose your grip on something heavy, and be unable to properly control heavy equipment or machinery. Even for people who do not have physically demanding jobs

Examples of common MSDs include:

Carpal tunnel syndrome: This syndrome develops when the nerve that goes from your forearm to your palm gets pinched at the wrist, which can affect your ability to use your hand.

Tendinitis: When your tendons (the fibers connecting your muscles to your bones) become inflamed, most commonly around your elbows, knees, shoulders, wrists, and heels.

Osteoarthritis: This is a degenerative joint disease affecting the cartilage in your joints, which results in pain, stiffness, and loss of mobility over time.

Plantar fasciitis: When the tissue along the bottom of your foot, known as your plantar fascia, becomes tight and stiff, which can make it painful or uncomfortable to bear weight.

Herniated disc: The discs that provide cushioning between your vertebrae suffer damage, which can lead to pain and weakness in your back and legs.

Sciatica: If the nerve running down your lower back to each of your legs, known as your sciatic nerve, becomes compressed or irritated, you’ll feel pain and numbness in your leg.

Bursitis: The small fluid-filled sacs between your joins, known as bursae, become inflamed, which can cause pain and loss of mobility.

or lifestyles, the pain and discomfort caused by MSDs can be tiresome, resulting in reduced alertness and higher stress levels, which affect productivity and quality of life.

So, what’s a person to do to avoid developing MSDs? Although there will always be some risk (as many risk factors are out of your control), honoring your body’s proper mechanics and leading a healthy lifestyle can make a big difference. For example, if you spend a lot of time at a desk, create an ergonomic setup so that your computer monitor is at eye level and your chair provides good lumbar support. You should also get up for stretch breaks or to move around frequently.

If you lift weights for exercise (or if your job requires lifting heavy objects), observe proper technique and form. Do some stretching to warm up. Always avoid twisting your body when lifting heavy objects, and aim to lift with your legs, not with your back. Most importantly, recognize your own limits—don’t overdo it or push yourself too hard.

Lastly, but maybe most importantly, talk to your doctor if any pain or discomfort persists, as proper medical attention could prevent further damage and put you on the right track toward recovery.