Sit, Stand, Stretch: Preventing Repetitive Strain Injuries at Work

Ashley: Hello and welcome to the very first episode of Safe and Sound with CCOHS! After more than 230 episodes, we’ve relaunched the flagship CCOHS podcast with a new look and feel. Many episodes will also be available in a new visual format on YouTube, so be sure to check us out there. Today we’re talking about preventing repetitive strain injuries at work. Our technical specialists field a lot of questions about these highly common injuries, which can occur in offices, retail, manufacturing, and everywhere in between.

Elaine: That’s right. Whether people are sitting or standing most of the day, the body isn’t really designed for staying in one position for hours. But moving too much can be bad, too – repeatedly doing the same thing can have negative effects. Small movements add up, especially when workers don’t get breaks to recover.

Ashley:And for employers and health and safety representatives, these injuries matter because they affect comfort, productivity, and in some cases, long-term health and time away from work. So, what do we mean by repetitive strain? Let’s talk about it.

Elaine: “Repetitive strain injuries” or “RSIs” are also sometimes called “overuse injuries” and are a type of musculo-skeletal injury. They involve muscles, tendons, or nerves – basically the parts of the body that help us move. RSIs happen over time with excessive use of the same body parts. Issues often start with discomfort or tiredness during a shift and can become more painful or persistent if nothing changes. That’s why it’s important for employers and workers to recognize the signs of RSIs, and for workers to speak up early.

Ashley: So, an example of a repetitive task might be manually loading and unloading pallets, say. What could employers be doing to reduce the risk of repetitive strain injury there?

Elaine: That’s right. Where there isn’t an option to eliminate the manual aspect of loading or unloading with automation, we could reduce the number of boxes we load per pallet or have workers change tasks after loading a certain number of boxes. Employers should also ensure the work is broken up with tasks that require different kinds of movement, and that workers are taking regular breaks.

Ashley: And, as we mentioned, the earlier employers and workers recognize and report signs of RSIs, the easier it is to do something about them.

Elaine: Exactly. These injuries tend to build over time from things like repeated movements, or a pace of work that doesn’t allow recovery. Awkward or sustained postures when standing or sitting could also contribute to the development of RSIs.

Ashley: Let’s talk about standing at work. Standing is natural for the body, but prolonged standing can lead to sore feet, swelling in the legs and feet, neck and back stiffness, and general fatigue. We’re thinking about retail workers, machine operators, or assembly line workers, any job that involves a lot of standing and may have limited freedom to move.

Elaine: That’s a key factor. Workstation layout and task requirements often restrict body positions, so workers can’t alternate muscles or change posture very easily.

Ashley: So, what helps? How can employers make those workers safer and more comfortable?  

Elaine: Adjustable work surfaces are a big one. Being able to change surface height helps workers keep a balanced position.

Ashley: And for jobs where standing is required, it can still make a difference to provide a seat so workers can sit occasionally. Even sitting for a few tasks can help to reduce fatigue.

Elaine: Workers can also be encouraged to shift weight using a foot rail or footrest, face the object of work directly, and organize tools within easy reach.

Ashley: Footwear and flooring matter too. Cushioned insoles, proper fit, and flooring or mats can all reduce strain on joints and muscles.

Elaine: Let’s talk about sitting for a minute. Aside from seated work being less physically active, we don’t always think of sitting as a health risk. Though repetitive strain injuries can develop from prolonged standing at work, prolonged sitting can also lead to musculo-skeletal injuries.

Ashley:That’s right. When you sit, the muscles in the neck, shoulders, and back are holding the body upright. When they hold a fixed position for too long, the muscles get tired and blood flow slows down. That can lead to discomfort, stiffness, or sometimes things like numb legs or varicose veins.

Elaine: A big part of the solution is designing work so people don’t sit still for long stretches. Ideally, every 40 to 50 minutes of sitting should be punctuated by five minutes of walking or moderate activity.

Ashley: For employers, that could mean adding activity breaks, mixing sitting and standing tasks, or building variety into the job instead of having the entire shift at a workstation.

Elaine: Workstation setup matters too. A chair that adjusts easily, a work surface at the right height, and equipment placed within comfortable reach all support better posture and movement.

Ashley: And education helps. Workers need to know how to adjust their chairs and workstations (or who they can ask for assistance), and when to change position.

Elaine: Of course.

Ashley: Something that comes up often around ergonomics and preventing repetitive strain injuries is job design. It’s not just about posture but about how work is organized.

Elaine: Yes. The best way to prevent repetitive strain injuries is to address the source of the hazard. For these injuries, that often means reducing repetition and fixed body positions through job design.

Ashley: What does that look like in practice?

Elaine: It could be rotating workers between different tasks, including more variety in job activities, or adding more autonomy so workers can take breaks before discomfort builds up.

Ashley: Or, for some workplaces, it could mean using equipment to take over highly repetitive tasks.

Elaine: For sure. Mechanization is one option when it fits the work.

Ashley: And we can’t forget training. Workers need to know how to adjust their workstations and why breaks matter, especially when tasks are repetitive.

Elaine: 100%. So to wrap up: preventing repetitive strain injuries isn’t just about telling workers to improve their posture or stand differently. It’s about giving them the right equipment, the right setup, and the right amount of variation in their work.

Ashley: And for employers and health and safety representatives, the big takeaway is that many of these risks are preventable through thoughtful job design, work practices, and education. Small changes can go a long way in keeping workers comfortable, productive, and healthy over the long term.

Elaine: Absolutely.

Ashley: That’s it for this episode – you can find lots of information on repetitive strain injuries, ergonomics and more on our website, CCOHS.ca. Thanks for listening and we hope you stay safe and sound out there..