by Niamh Pentony, Ergonomist and Director at Boyne Ergonomics
It can be the most wonderful time of the year, but can also be full of hidden hazards that can leave us feeling more woeful than joyful!
Want to avoid the ho-ho-holiday aches and pains!?
Well, this ergonomic elf has some seasonal tips to avoid common hazards and keep you safe and well this December.
Reducing The Risk Of Strain & Injury During The Festive Season
Working at Heights – Decorating
When hanging lights and decorations, use a step stool or step ladder instead of furniture to attach them to those hard-to-reach areas.
For decorating those higher spots, especially outdoors, use a ladder that is in good condition.
Safe ladder use:
Follow the height & weight guidelines for the ladder being used.
For every 4ft / 1.2m the ladder reaches, it should be 1ft / 0.3m from the wall at the base.
The top of the ladder should extend 3ft / 0.9m above the area you want to reach. Do not over extend yourself.
Face the ladder front on when climbing and stay in the middle of the rungs.
Place the ladder on a solid, even surface. If the ground is soft or uneven, use wooden planks to stabilise the ladder.
Get someone to hold the bottom of the ladder, especially if the weather is wet and / or windy.
For decorations on the roof and eaves, a cherry picker or scissor lift, if available, could be the safest option.
Manual Handling – Decorating, Erecting the Tree, Cooking
When lifting boxes of decorations, presents, the tree and heavy pots and pans remember the basic manual handling principles:
- Squat down, keep load close, back straight and use legs to raise / lower load
- Do not twist or turn your waist when holding the load
- Point your feet and the load and surface you are going to place the load.
If you think it is too heavy or awkward for you to manage alone, ask for help!
Static Postures – Preparing Food, Cooking & Washing Up
When standing for prolonged periods, you should focus on altering your position to reduce the risk of leg & lower back pain and maintain good circulation
How to alter your standing position in the kitchen:
Spread your legs and rock side to side
Place one foot in front of the other and rock forward and back
Open the under counter press and alternate resting one foot on the lower shelf
Alternate between sitting at table / on a high stool and standing
Repetitive & Adverse Postures – Preparing Food, Wrapping Presents & Loading the Dishwasher
Prepare dinner and dessert components bit by bit in advance if you can. Even better, outsource it and buy ready prepped!
Wrap presents on the kitchen table, counter, desk or even ironing board to reduce forward bending
Keep essentials, such as scissors, tape and labels close to avoid overreaching
Wrap as you buy to reduce the continuous length of time spent wrapping or even better take advantage of in store gift wrapping!
When emptying or loading the dishwasher, place one foot in front of the other, bend the knees and stick your bum out, or, when accessing the lower levels of the dishwasher, bend down with your knees, keeping your back straight.
Trip Hazards – Decorating & just Christmas in general!
Move wires, boxes, toys and clutter away from walkways.
Avoid carrying loads that block your field of vision.
Keep the kitchen floor area clear when preparing, cooking and cleaning.
Christmas can be a busy and stressful time but taking the time to use these ergonomic principles, as well as delegating some of the festive jobs, will help you avoid unnecessary injury and discomfort, leaving you free to enjoy the build up and festivities.
About the author
Niamh has been working in the area of workplace ergonomics since 2009, specialising in assessing and adapting workstations to reduce pain and discomfort, having completed a Masters in Applied Ergonomics from the University of Nottingham.
In June 2019 Niamh launched Boyne Ergonomics, an independent ergonomics consultancy company that specialises in virtual and onsite DSE Risk Assessments and workplace Ergonomic Risk Assessments. Niamh works with employers in corporate, industrial and educational settings to ensure their employees can work safely and efficiently, whether it is an employee returning from absence, an employee reporting pain at work, an employee with additional needs or a general preventative review of current workstations.
Since April 2020, Niamh has been working with employers in to ensure their home-based employees have the appropriate education, equipment and set-up to reduce their risk of musculoskeletal injury, eye strain and stress.
Niamh is a member of the Irish Human Factors & Ergonomics Society and the Chartered Institute of Ergonomics and Human Factors.
