5 Simple Changes to Reduce Risk of Common Injuries at Home and Work

Preventing injuries begins with awareness and small, consistent habits. Adjusting posture, taking movement breaks, and making simple ergonomic changes can reduce strain and help you stay active and pain-free.

Optimize Your Workspace

Arrange your workstation so your monitor is at eye level and your chair supports your lower back. Keep frequently used items within easy reach to avoid twisting or overreaching. Supportive chairs or lumbar pillows maintain the natural curve of your spine and reduce the risk of back or neck strain.

Take Movement Breaks

Sitting for long periods increases stiffness and discomfort. Stand up or walk around every 30–60 minutes. Include a few quick stretches to loosen tight muscles:

• Shoulder rolls and neck rotations
• Standing hip flexor stretch: step one foot back, bend the front knee, keep your torso upright for 20–30 seconds per side
• Wrist flexor and extensor stretches

Lift and Carry Safely

Bend at the hips and knees instead of the waist when lifting. Keep items close to your body and avoid twisting while moving objects. For heavier loads, use a dolly or ask for help.

Strengthen Core and Postural Muscles

A strong core supports your spine and reduces the risk of injury. Incorporate exercises such as:

• Seated or standing pelvic tilts
• Wall sits for lower body strength
• Bird-dog exercise on hands and knees for balance and stability

Pay Attention to Footwear and Surfaces

Supportive shoes reduce strain on the feet, knees, and back during prolonged standing or walking. Use anti-slip mats in areas prone to spills and keep walkways free of clutter to prevent trips and falls.

Consistent attention to posture, movement, and environment can prevent common injuries and improve overall comfort. Small changes, repeated daily, help you move safely at home and at work.

Contact us today to learn practical strategies that protect your body and keep you moving safely.