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7 Tips to Prevent a Work Injury if You Have a Physically Demanding Job


Workers with physically demanded jobs are often at an increased risk for work-related injuries. Here are seven tips to help you stay healthy and avoid injuries.

Whether you’re a construction worker, a farmhand, a factory worker, or a mover, if your job is physically demanding, you know that it can be tough on your body. As a result, you may constantly feel sore, achy, and tired. And you may be at a higher risk for work-related injuries. That said, it’s important to take care of your body, both on and off the job. Here are seven things you should know to help you stay healthy and avoid injuries:

exhausted male construction worker

Get Enough Rest

In some professions, there are tools and machines to do the heavy lifting. However, this is not always the case. In some jobs, your body is the tool. Since this can take a toll on your body, it’s important to take to rest and recover. Make sure you get enough sleep and take breaks during the day to rest your body.

Eat a Healthy Diet

As the saying goes, you are what you eat. And that’s especially true if you have a physically demanding job. Eating a healthy diet helps your body to recover from the wear and tear of a tough workday. It also provides the energy you need to power through your shift. So, ensure you’re eating whole grains, vegetables, and plenty of fruits. At the same time, limit sugary drinks, processed foods, and saturated fats.

Stay Hydrated

Water is just as important to your body as food. When you’re working, you sweat and lose fluids. So, it’s important to drink plenty of water throughout the day to stay hydrated.

How much water should you drink? The amount depends on how much you sweat and how active you are during the day. A good rule of thumb is to drink eight glasses of water a day. You may also consider drinking sports drinks to replenish electrolytes. However, limit sugary beverages, like soda and juice as they can actually make you more tired.

Wear the Right Gear

From gloves to hard hats, if your job requires it, make sure you’re wearing the right gear. The right gear can protect you from injuries and help you do your job more safely and efficiently.

For example, if you’re working in a warehouse, you may need to wear gloves to protect your hands from sharp objects. Or, if you’re working outdoors in the sun, you may need to wear a hat and sunscreen to protect your skin.

Warm-Up and Stretch

Nothing is worse than starting your shift with a pulled muscle. So, before you start working, take a few minutes to warm up and stretch. A good warm-up should last for about five minutes. Even a few minutes of dynamic stretching, like arm circles and leg swings can go a long way in preventing an injury.

After your warm-up, you can do some static stretches, like lunges, calf raises, and shoulder rolls. Hold each stretch for about 30 seconds. Stretching not only helps prevent injuries but also boosts your energy and improves your range of motion.

Use the Proper Technique

Whether you’re lifting, digging, or climbing, it’s important to use the proper technique. The wrong technique can lead to injuries. Here are some general tips:

  • When lifting, bend at your knees, not your waist.
  • Keep your back straight when you’re digging.
  • Climb stairs one at a time.
  • Don’t twist your body when you’re lifting. Instead, turn your feet.

Of course, there are many other techniques specific to different jobs. So, ensure you know the proper techniques for the task at hand and that you’re using them.

Listen to Your Body

Your body is good at letting you know when something’s not right. So, if you’re feeling pain, fatigue, or dizziness, take a break and rest. Ignoring these warning signs can lead to injuries.

Also, while hard work is admirable, don’t overdo it. If you’re feeling exhausted, it may be better to let your supervisor know and to call it quits for the day than to push yourself too hard and risk an injury.

The Law Office of James. M. Hoffman

Have you been hurt in a physically demanding job? If so, you may be entitled to workers’ compensation benefits. At the Law Office of James M. Hoffman, we understand the challenges you may be facing and can help ensure your legal rights are protected. Contact us today for a free consultation.

Updated: May 16, 2024
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