Musculoskeletal disorders

Musculoskeletal Disorders

One of the biggest contributors to injuries and time off work in the tertiary education sector is musculoskeletal disorders (MSDs).

What is a Musculoskeletal Disorder (MSD)?

Musculoskeletal disorders are injuries and disorders that affect the movement or musculoskeletal system of the body (i.e. muscles, tendons, ligaments, nerves, discs, blood vessels, etc.)

Most people experience musculoskeletal pain at some point during their lives. Musculoskeletal disorders encompass a continuum from undiagnosed aches and pains to diagnosed conditions.

Common MSDs include:

  • Sprains and strains to muscles, tendons, or ligaments
  • Carpal Tunnel Syndrome
  • Tennis elbow
  • Thoracic Outlet Syndrome
  • Rotator Cuff Tendonitis
  • De Quervain’s Syndrome
  • Disc-related injuries or diseases
  • Bursitis in hips, shoulders, elbow

MSDs occur when too much stress or load is placed on the body or a part of the body. Muscle effort increases in response to high-force requirements. When the musculoskeletal system is subject to frequent or sustained overload, fatigue can outrun the natural recovery process. The result is pain and injury. Early recognition and reporting of symptoms can lead to accurate identification of causal factors, earlier diagnosis, quicker recovery, and less impact on work and life.

MSD prevention and management

In this section you will find some tips for optimising your musculoskeletal health and safety during work activities

  • Tool design and selection
    • Avoid tools with finger grooves, hard plastic handles, sharp edges, small diameter, or large diameter handles.
    • Use power devices when available.
    • Use the longest tool possible (screwdrivers, wrenches) for the best leverage.
    • Select large diameter pens with soft grip pads or use grips/tape to build up small diameter pens/pencils for writing.
    • Use vices, clamps, or jigs to stabilize objects to avoid sustaining forceful gripping with the hand.
    • Use a step stool or ladder when necessary to reach above shoulder level, or to lift objects overhead.
    • Use fit for purpose trolleys/dollies to move loads. Make more trips with a lighter load rather than fewer heavy loads.
    • Use forearm supports, armrests, wedges or pillows under forearms during tasks if needed.
    • Tilt containers or objects to avoid bending the wrist to pick up objects
  • Task Modification
    • Whenever possible, alternate activities frequently throughout the day. Rotate heavy and/or repetitive tasks with lighter, less repetitive tasks.
    • If a task causes discomfort, reassess the task setup and look for alternative methods.
    • Avoid repetitive or prolonged gripping. Avoid pinching with wrists bent in any direction. Take frequent breaks to stretch and rest hands.
    • Avoid tugging, jerking, or pounding with the hand.
  • Work practices
    • Use the largest joints and muscles to do the job.
    • Use two hands to lift rather than one, even with light objects and tasks. Avoid lifting with the forearm in full pronation (palms down) or supination (palms up).
    • Slide or push and pull objects instead of lifting.
    • Keep reaching to a minimum. Position objects close to the body within easy reach. Carry objects close to body at waist level
    • Keep shoulders relaxed and symmetrical
    • Minimize twisting and bending motions. Position equipment and work tasks so that your body is directly in front of and close to your major work tasks.
    • Keep upper arms close to the body, elbows at 100 degrees, forearms neutral (thumb toward ceiling), and wrist straight. Keep feet flat on the floor when seated by proper adjustment of your chair, or use of a footrest.
    • Keep wrists as neutral as possible. Avoid extreme motions. The optimal safe zone of movement for your wrist is approximately 15 degrees in all directions.
    • Avoid static positions for prolonged periods. Muscles fatigue faster when they are held in one position. Keep moving to increase your blood circulation
    • Warm up and stretch before starting activities that are repetitive, static or prolonged.
    • Take frequent breaks from any sustained posture every 20-30 minutes and stretch stiff muscles.
    • Respect and report pain – it is often a signal of overload. Change positions or stop whenever activities cause pain.
    • Seek professional advice if pain persists. Only use splints and wrist supports after instruction by a qualified health professional.
  • MSD's and psychosocial factors

    Content under review

  • Targeting trigger points

    More guidance regarding this can be found via the links below;

    Targetting trigger points guidance
    Using electronic devices on the go
    Workstation stretches