WORK HOULDN T URTms.aft.org/files/aft-workshouldnthurt_0.pdfbus drivers is chronic lower back pain...

WORK SHOULDN’T HURT / 1

All too often, we take the aches andpains of work in a school setting as “justpart of the job.” Fortunately, that doesn’t haveto be the case. Researchers and unions have madegreat strides to improve working conditions by pro-moting “ergonomics” as an approach to help preventworkplace injuries. Quite simply, this means design-ing work to meet the needs of workers rather thanmaking workers adapt to dangerous conditions. Thissimple approach can prevent injuries, disabilitiesand job loss for thousands of school employees everyyear. This publication summarizes—by job classifica-tion—tasks and activities that can put you at risk formusculoskeletal injuries. It also describes methodsyou and your union can use to correct hazardousconditions.

The AFT-PSRP Department can provide furtherinformation on ergonomics and preventive programsthrough the AFT-PSRP Occupational Safety andHealth Program at 202-393-5674.

CONTENTS

Ergonomics for Bus Drivers 4

Ergonomics for Food Service Workers 5

Ergonomics for Office Employees 7

Ergonomics for Paraprofessionals 9

Ergonomics for Custodians, Maintenance Workers and Groundskeepers 11

Work-Related Musculoskeletal Disorders 12

Are You At Risk for a WMD 13

Your Union and Ergonomics 14

Getting Started 15

Ergonomics: It’s a Union Issue 16

Discomfort Survey 18

Ergonomic Risk Factors Checklist 19


BUS DRIVERS

School bus drivers face ahost of ergonomic hazards thatcan add up to serious trouble.For instance:Driving a bus is, for most part,sedentary. Prolonged sittingputs an enormous strain on thedisks of the spine—they be-come compressed and are deprived of nutrients andoxygen.

■ Drivers are exposed to whole body vibration,which shakes and strains the disks of the spine.

■ Seats on school buses are poorly designed anddo not provide adequate support.

■ Controls on school buses often require the driv-er to make strenuous movements to operate.

■ Design of the controls requires excessive twist-ing of the upper body and head.

■ Manually transferring children with disabilitiesto and from buses and vans places additionalstress on the lower back, shoulders and neck.

The most prevalent musculoskeletal complaint ofbus drivers is chronic lower back pain caused by pro-longed sitting, vibration, and/or lifting disabled stu-dents. Studies of bus drivers have shown that up to50 percent of them complain of pain, and that lowerback pain starts early in a bus driver’s career. Thispain is a sign that the driver is at risk of developingserious disk problems.

Other musculoskeletal problems also can follow orappear on their own.

■ Sciatica. An intense shooting pain from the low-er spine down the leg caused by lower back diskcompression of a nerve. Poor seats that aren’teasily adjustable can add to the risk of sciatica.Women drivers are at risk for this ailmentbecause seats are designed for men.

■ Neck and Shoulder Injuries.

■ Neck and shoulder pain also are a result of

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forceful handling of controls and excessivetwisting of neck and shoulders during driving.

■ Circulatory Problems. Circulation problems maydevelop in legs and hands.

Healthy Hints for Bus Drivers� Try to become as physically active as possible.Consult your doctor about the best program foryou. Aerobic exercise such as walking, swimmingand biking can significantly increase the oxygen,water and nutrient supply to your back disks.Exercise will help the disks recover from the restric-tion of those essential supplies during prolongedsitting.

� Stand and do mild stretches whenever you getan opportunity.

� Modify the force applied to controls (door,brake, etc.) to take some of the strain off your back.

� Try to modify your seat with such things as lum-bar pillows to provide support for your lower back.

� Always try to get help lifting students and assist-ing them with their belongings.

FOOD SERVICE WORKERS

There are a num-ber of ways foodservice workers cansustain muscu-loskeletal injuriesthat cause lowerback pain. The con-ditions and work requirements of food service inschool settings almost guarantee that food serviceworkers will experience a problem at some point intheir careers. Notable hazards include:

■ Poor equipment layout in many school cafete-rias and kitchens. Ovens often are at a low leveland their use requires lifting heavy pans from aposition lower than the knees. Most kitchen lay-outs require too much stooping and reaching.


■ Holding the same position for long periods oftime. Food service workers often must stand onhard floors without an opportunity to move orshift positions.

■ Repetitive use of the arms and hands duringpreparation and serving of food.

■ Frequent handling of heavy objects, such ascommercial cookware, containers of food andboxes.

It’s no wonder that food service workers frequentlycomplain of chronic pain. The demands and workingconditions can affect every major muscle in thebody. Common complaints and injuries include:

■ Hip and knee pain associated with standing forlong periods of time and with heavy lifting.

■ Carpal tunnel syndrome from handling heavypans of food and from serving food.

■ Other hand injuries, such as DeQuervain’sSyndrome—a sausage-like swelling of the ten-don of the thumb muscles due to a combinationof forceful gripping and hard twisting.

■ Upper and lower back pain from lifting, twistingand handling heavy loads.

■ Neck and shoulder pain.

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Healthy Hints for Food Service Workers� When you must stand for long periods of time,use a heavy rubber mat.

� Wear shoes with good support.

� Whenever possible, alternate periods of stand-ing and sitting to reduce the stress on your backand walk around (without carrying heavy loads) asfrequently as you can—this will reduce the com-pression on your spinal disks.

� Store heavy boxes and containers no lower thanknuckle height and no higher than shoulder level

OFFICE EMPLOYEES

School secretaries know about multitasking andcompeting demands. Every day they perform a vari-ety of functions—from office work to communityrelations. Unfortunately, several typical secretarial

tasks pose ergonomichazards that can lead tostrains and sprains.

Computers are the primary source ofergonomic hazards.Computers are usefultools, but sometimes theyare a mixed blessings in a

school office. Not only do computers generallyincrease work demand, but for most school secre-taries, computers are crammed into an alreadycrowded workstation. School districts invest thou-sands of dollars in valuable computer hardware andsoftware without giving any thought to where thecomputers will be placed in the office. As a result,computers often are placed on old, nonadjustabledesks. Keyboards and monitors often are too high ortoo low. And many school secretaries must “makedo” with old chairs that have little or no back sup-port. Working on a computer also means hours of sit-ting in the same position.

Other ergonomically risky activities include:


to avoid lifting from the floor level and workingabove the shoulders.

� As much as possible, reduce the weight of items tobe carried. Make more trips with lighter loads (e.g.,open cartons and boxes and transfer fewer items).

� Push carts (with two hands) instead of pullingthem.

� Avoid twisting in both the standing and sittingpositions.

� Consult your physician about an aerobics exer-cise program. Walking, biking and other aerobicexercise can help protect your back.

1. extended phone work—cradling the phonebetween the shoulder and head;

2. collating materials while bending over a table;

3. using a calculator or typewriter; and

4. lifting boxes or reams of paper.

Carpal Tunnel Syndrome. When secretaries do notkeep their wrists in a neutral position while keying,they have an increased risk for developing carpaltunnel syndrome—a painful inflammation of thetendons in the wrists that can lead to nerve damagein the fingers. This damage usually occurs gradually.An early symptom is numbness of the hands and fin-gers, especially in the morning. Symptoms get pro-gressively worse, with significant pain and weaknessin the hands and fingers. Untreated, carpal tunnelcan lead to disability.

Chronic Lower Back Pain. Sedentary work putsoffice workers at risk for chronic lower back pain andback injury.

Shoulder, Arm and Neck Injuries. Secretaries candevelop shoulder, arm and neck injuries cradling tele-phone receivers between their heads and shoulders,copying a document that is placed flat on a table andreaching into overhead storage bins for materials.

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Healthy Hints for Office Employees � Take frequent breaks from computer work. TheNational Institute for Occupational Safety andHealth recommends that computer users work nomore than 45 minutes at a time on a computerbefore taking a 15 minute break that can be usedfor doing noncomputer work.

� Stand up, stretch and walk around before begin-ning another sedentary office activity.

� At least twice a day, take a few moments to dothe hand and finger exercises.

� If your computer workstation or desk is notadjustable, try putting the keyboard on your lap orraising your chair so that you are keying with yourwrists in a neutral position. If your keyboard tray is

PARAPROFESSIONALS

Paraprofessionals arehighly vulnerable tostrains and sprains.Paraprofessionals spendhours on their feet, oftenbending over the work ofsmall children at tables,desks and computer sta-tions. They also may carryheavy supplies, books andequipment.

The problems are even more pronounced in spe-cial education settings where paraprofessionals mayhave to:

■ Lift and handle children in wheelchairs.

■ Diaper children with disabilities on the floor oron nonadjustable tables.

■ Toilet children with disabilities.

■ Transfer children with disabilities to and frombuses.

■ Cope with children whose behavior can beunpredictable and aggressive.

Several common work-related musculoskeletal


adjustable, keep it in a low position.

� Try to position your monitor with the top a fewinches below a point level with the top of yourhead.

� Keep your feet flat on the floor. If they dangleand don’t reach the floor, try using telephone booksor other boxes as a foot rest.

� Use accessories that will improve your comfortsuch as a document holder that will place hardcopy at eye level, a lumbar pillow for back supportor a footrest.

� Adding machines, calculators and typewritersshould be placed on adjustable work surfaces.

� When collating materials, try to find a work surfacethat doesn’t require you to bend over to do the job.

conditions can be associated with the work of para-professionals, including:

■ Chronic lower back pain

■ Shoulder and neck strain

■ Tendonitis (inflammation of the tendons) in thearms

■ Herniated disks (“slipped”disks)

■ Varicose veins

■ Leg and hip pains (shooting from the lowerback).

Exercise provides some protection for peoplewhose work may cause muscle strain. Walking andother aerobic exercises improve circulation to theback muscles and disks. Consider starting a “walkingclub” for lunchtime or after-school walks. Stretchingand strength exercises also are beneficial. Consultyour physician about the best exercise program foryou.

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Healthy Hints for Paraprofessionals

REGULAR CLASSROOM SETTING

� Sit with students at tables and desks instead ofbending over them.

� Alternate between sitting and standing to reducethe strain on the back.

� Monitor computer work by sitting next to stu-dents instead of standing over them.

� Avoid carrying heavy loads of materials. Holdmaterials as close to the body as possible.

� Store heavy books and materials on shelves atwaist level.

SPECIAL EDUCATION SETTING

� Use a walking belt with handles on students whomust be transferred or lifted to and from wheelchairs. The handles on these belts help you get a

CUSTODIANS, MAINTENANCE WORKERSAND GROUNDSKEEPERS

Heavy work and lifting are a way of life for manycustodial workers, maintenance workers andgroundskeepers. Custodial workers and cleanersoften push and pull furniture and heavy equipmentand move heavy boxes. Women custodial workersoften are injured because they use heavy equipment,such as buffers, that were designed for men.Groundskeepers lift heavy bags of fertilizer, soil andsalt. Staff members often ride on tractors and mow-ers that vibrate the spine and musculoskeletal sys-tem. Twisting,bending and/orlifting while twist-ing are commonmovements thatstrain the muscu-loskeletal system.These daily activi-ties often are per-formed several


safe and secure grip on the student. They also helpavoid “under the armpit” lifts (axial lifts) whichstrain your back and can be very painful for thestudent.

� When handling a student, try to keep the weightof the student close to your body.

� Get help when lifting and handling children.Don’t attempt to lift children who weigh more than70 pounds who can’t support some of their weightwithout assistance.

� Diaper children on tables that are high enoughto allow you to stand erect. Avoid diapering on thefloor. Lowering and lifting the weight of a child toand from the floor places a huge amount of stresson the back.

� Avoid carrying heavy chairs or equipment with-out assistance.

times in one day. Several months or years of theseactivities can spell trouble for the back, arms andshoulders. Most custodians, maintenance workersand groundskeepers learn to live with chronic lowerback pain. Many tell horror stories of damagedshoulders and arms that require surgery and rehabil-itation.

The list of injuries sustained by these workersoften includes:

■ Muscle strain

■ Ligament and tendon injuries

■ Spinal disk degeneration

■ Back muscle strains

■ Rotator cuff injuries (shoulder injuries)

■ Tennis elbow

Work-Related Musculoskeletal DisordersSchool employees frequently suffer from work-relat-ed musculoskeletal disorders (WMDs) when forcedto adapt to poorly designed and worker unfriendlyschool settings. WMDs are physical problems, suchas pain and/or injury of nerves, tendons, musclesand supporting structures of the body. WMDs can

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Healthy hints for Custodians, MaintenanceWorkers and Groundskeepers� Do not overexert yourself. Test the object you’reabout to lift to see if the load is manageable. If theload is too heavy, get help.

� Do not jerk or speed up. Lift in a smooth, con-trolled manner.

� Bring objects as close to your body as possible.

� Avoid lifting heavy items off the floor; when youmust do so, get as close to the object as possibleand pull the object and/or tilt it towards you beforelifting.

� Use carts and hydraulic lifting devices whenavailable.

� Avoid lifting and twisting at the same time; pick

result from any of a broad variety of tasks and activi-ties. Examples of high-risk activities include: han-dling special education students in classrooms andtransferring students with disabilities in and out ofbuses that have not been suitably adapted for thatpurpose. Work-related musculoskeletal disordersoften develop gradually. Workers can perform theseactivities for months and years symptom-free. Yettheir muscles, ligaments, tendons and spinal diskscan be slowly wearing away. The early warning symp-toms of wear are chronic lower back pain; neck,shoulder and arm pain; and numbness and weak-ness in the wrists. Workers with these symptoms areat higher risk for back, neck, shoulder injuries and/orcarpal tunnel syndrome.

Are You at Risk for a WMD?To determine whether you are at risk for a work-related musculoskeletal disorder: 1. Fill out the discomfort survey.

2. For a list of activities, movements and posturesthat may lead to a WMD, see the Ergonomics RiskFactor Checklist.


up the load and turn and take a step instead ofturning the upper body when unloading heavyitems. Pick up the load first, then turn and take astep, instead of turning the upper body.

� Avoid carrying heavy items up and down stairs;you may be unable to grab the rail if you misstep.

� Don’t rely on back belts to protect your back.Research indicates that back belts may give work-ers a false sense of security that makes them liftmore and increase the risk of a back injury. Backbelts actually put more force on the lower backduring a lift.

� If possible, arrange your work area so that heav-ier items are placed on shelves at waist level; lighteritems can be stored overhead and at floor level.

Do your daily tasks place you at risk for awork-related injury?School employees are most at risk when workrequires:� Heavy lifting;

� Lifting and carrying awkwardly shaped “pack-ages,” such as children;

� Twisting and lifting;

� Bending;

� Overhead lifting or reaching;

� Twisting, repetitive or deviating hand motions(tool and keyboard use);

� Driving for long periods of time in a vibratingvehicle; and

� Standing or sitting in the same position for longperiods of time.

Your Union and ErgonomicsUrge your local to sponsor ergonomic training. Unionsoften can get assistance from Committees onOccupational Safety and Health (COSH)—groups thatare local coalitions of labor unions, health profession-als and attorneys, and/or university health and safetyprograms—to develop training. The ergonomicapproach does not merely focus on changing thebehavior of the worker (e.g., proper lifting techniques).Its emphasis is on making changes in the physicaldesign of the workplace and modifying work proce-dures to eliminate work-related musculoskeletal disor-ders. An ergonomics approach involves:

■ Job assessment or analysis to identify riskytasks;

■ Introduction of changes or designs that willreduce risk to workers;

■ Evaluation of the design to make sure that it iseffective.

The ideal ergonomics program has managementcommitment and worker involvement. But unionsand their members can start the ball rolling evenwhen management is reluctant to cooperate.

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Getting StartedForm a union committee with representatives fromevery job classification. The committee could organ-ize activities designed to: 1. Educate members about ergonomics hazards and

work-related musculoskeletal disorders.Distribute the discomfort survey and evaluate thesurvey to identify the most common work-relatedmusculoskeletal disorders by job categories. Thiscould help to target priorities. Unions often canget assistance (see list of state COSH offices).

2. Develop an ergonomics checklist for members inorder to determine the most common risky activi-ties in each job category.

3. Evaluate records, injury logs and incident reportsto track the occurrence of musculoskeletalinjuries.

4. Develop low-cost and/or no-cost solutions for theergonomics hazards you have identified. Somelocals have developed short-term, low-cost solu-tions that members can use until new equipmentcan be purchased. For instance, some office work-ers have had students in woodshop classes makefootrests from scrap materials.

5. Compile injury records and the discomfort surveyresults so that union leadership can approachmanagement and ask for a cooperative labor-management ergonomics initiative. If your local isin an OSHA-plan state (24 states and two territo-ries—see next page), suggest that the school dis-trict contact OSHA consultation for help indeveloping a program. The service is free.

6. Draft health and safety contract language thatmight prevent injuries. AFT-PSRP locals havedrafted language that protects computer usersand classroom paraprofessionals.

7. In non-bargaining states, draft an ergonomics pol-icy that the leadership can present to the schoolboard and recommend for adoption.


OSHA STATES: Alaska, Arizona, California,Connecticut, Hawaii, Indiana, Iowa, Kentucky,Maryland, Michigan, Minnesota, Nevada, New Jersey,New Mexico, New York, North Carolina, Oregon,Puerto Rico, South Carolina, Tennessee, Utah,Vermont, Virgin Islands, Virginia, Washington,Wyoming.NON-OSHA STATES: Alabama, Arkansas, Colorado,Delaware, Florida, Georgia, Guam, Idaho, Illinois,Kansas, Louisiana, Maine, Massachusetts, Missouri,Mississippi, Montana, Nebraska, New Hampshire,North Dakota, Ohio, Oklahoma, Pennsylvania, RhodeIsland, South Dakota, Texas, West Virginia, Wisconsin.

Ergonomics: It’s a Union Issue In addition to helping to prevent workplace injuries,building awareness about ergonomics is an excellentissue around which to organize and build unionmembership. The following are examples of whatunions can do to promote ergonomics in variousPSRP job categories.

■ Computer Users. Union PSRP locals can helptheir members survive the demands of comput-er use in several ways. Some PSRP locals havebeen successful at negotiating contract languagethat provides users with:

■ Decent workstations with adjustable keyboardtrays;

■ Ergonomically designed chairs;

■ Training for office workers on safe computeruse; and

■ Eye exams and corrective lenses.

The Los Angeles College Guild, an AFT affiliate, hasnegotiated a contract that includes some of the mostcomprehensive computer ergonomics language inthe country. The contract includes the following pro-visions:

■ A joint labor-management technology commit-tee that evaluates new software and guaranteesthat the end-users have an opportunity toreview software before it is purchased.

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■ Adequate training on new software.

■ Good workstations for computer users, includ-ing adjustable chairs, keyboard trays and otheraccessories that provide comfort to computerusers.

■ Regular eye examinations and free computerglasses, when needed.

■ Ergonomics training.

■ Adequate breaks for employees required to workmultiple hours at a computer.

Contact the AFT Health and Safety Program forsample contract language on comprehensiveergonomics for computer users.

Paraprofessionals. There is much work to be donein the future to improve conditions in schools thatlead to musculoskeletal conditions. The UnitedFederation of Teachers in New York City has begunthe process by educating paraprofessionals aboutunsafe postures and activities that put them at riskfor back injuries. The union also has provided tips toparaprofessionals for handling children with disabili-ties. Trainers investigated techniques used in hospi-tals and nursing homes that might be helpful in aschool setting. For instance, they explored the use oftransfer or “walking” belts with handles that make iteasier to transfer and handle students. The Toledo(Ohio) Federation of Teachers has negotiated con-tract language about the handling of children. Thislanguage has helped reduce injuries. Ultimately,unions must work with school districts to get the bestkinds of equipment for assisting children with dis-abilities and to provide training for paraprofessionalsso that the school environment is safe for staff andstudents alike. In regular classrooms, unions workwith school districts to get better seating for employ-ees in primary school settings. For instance, stoolswith wheels and back support may be useful forparaprofessionals who are monitoring children atdesks, tables and computers. Floor mats should beavailable for paraprofessionals who must stand forlong periods of time.


Custodians, maintenance workers andgroundskeepers. Back injuries, as well as otherwork-related musculoskeletal disorders, are rampantamong custodial, maintenance and groundsworkers.Unions can help reduce injuries by approachingmanagement and asking for worker involvement inequipment selection and purchases. For instance,groundskeepers should be allowed to “try out” anynew tractors or mowers to make sure they have easy-to-use controls, comfortable seating, back support,and do not vibrate excessively. Similarly, custodiansshould be allowed to evaluate different kinds of floorbuffers, vacuum cleaners and other equipment, andto make purchase recommendations.

Food Service Workers. The union may be able tohelp discover low-cost methods for reducing thestrain and stress of working in the school kitchen andcafeteria. For instance, the union may be able to getstools so workers can alternate standing and sitting,as well as getting rubber mats for standing. Perhapsemployees can have input on how work can be reor-ganized so that no one has to stand in the same posi-tion for prolonged periods of time or perform dutiesthat are repetitive and/or hazardous. The union canmake other recommendations to management.

Bus Drivers. The union also may attempt to getbus driver members involved in developing the spec-ifications for new buses. Drivers know what kinds ofcontrols will reduce stress, and they understand howimportant a good seat is.

Discomfort SurveyName: ________________________________________Job Title: ______________________________________Think about how you feel RIGHT NOW:1. Shade in all the areas of discomfort on the figure.

2. Using the scale on the following page, rate the dis-comfort for both the left and right side of the bodyarea named in the box at right.

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No Discomfort Worst Discomfort Imaginable

0 1 2 3 4 5 6 7 8 9 10

If your score is higher than 20, you should consultyour physician or healthcare provider.

Ergonomic Risk Factors ChecklistDo any of the following ergonomic risk factors applyto you? If yes, you may be at risk for a work-relatedmusculoskeletal disorder (strains and sprains).Checked items require action such as changes inequipment or the way you perform your job.


Discomfort Area Right Left

Neck

Shoulder

Chest

Elbow/Forearm

Hand/Wrist

Hip/Thigh

Knee

Lower Leg

Ankle/Foot

Other

Total

PARAPROFESSIONALS

■■ Working with the back bent forward more than30˚ (figure A) for more than 4 hours total perday.

■■ Squatting for more than 2 hours per day.

■■ Kneeling for more than 2 hours per day

■■ Lifting students weighing more than 75 poundsonce per day or more than 55 pounds morethan 10 times per day.

CUSTODIANS, MAINTENANCE WORKERS

AND GROUNDSKEEPERS


■■ Working with the back bent forward more than45˚ (figure B) for more than 2 hours total perday.


■■ Kneeling for more than 2 hours per day.

■■ Lifting objects weighing more than 75 poundsonce per day or more than 55 pounds morethan 10 times per day.

■■ Lifting objects weighing more than 25 poundsabove the shoulders, below the knees or atarm’s-length more than 25 times a day.

■■ Working with the hands above the head or withelbow above the shoulder more than 2 hoursper day (figure C).

■■ Using grinders, sanders, job saws or other handtools that typically have moderate vibration lev-els for more than 2 hours total per day.

■■ Riding a mower (whole body vibration) formore than 2 hours per day.

OFFICE EMPLOYEES

■■ Performing intensive keying for more than 4hours per day.

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■■ Working at a computer on a nonadjustabledesk.

■■ Sitting in a nonadjustable chair with little or nolumbar support.

■■ Working with the back bent forward more than30˚ (figure A) for more than 2 hours total perday (collating or filing).

■■ Gripping the phone between shoulder andhead for more than 2 hours per day.

BUS DRIVERS

■■ Gripping (steering wheel/door controls/emer-gency brake) with a force of 10 pounds or more,which is a force comparable to clamping lightduty auto jumper cables onto a battery, formore than 3 hours per day.

■■ Lifting objects or students weighing more than75 pounds once per day or more than 55pounds more than 10 times per day.

■■ Driving a bus (whole body vibration) for morethan 3 hours per day.

GARAGE MECHANICS

■■ Using hand tools that have moderate vibrationlevels for more than 2 hours total per day.

■■ Using impact wrenches or other tools that typi-cally have high vibration levels for more than 30minutes per day.



■■ Kneeling for more than 2 hours per day.


■■ Working with the back bent forward more than45˚ (figure B) for more than 2 hours total perday.


FOOD SERVICE WORKERS

■■ Lifting objects weighing more than 75 poundsonce per day or more than 55 pounds morethan 10 times per day.



■■ Working with the hands above the head or withthe elbow above the shoulder (figure C) formore than 2 hours.

■■ Standing in the same position for more than 1hour per day.

■■ Repeating the same motion with the neck,shoulders, elbows, wrists or hands with little orno variation more than 2 hours per day.

Figure A Figure B Figure C

EXERCISES FOR COMPUTER USERS

Extended computer use may cause muscle strain andtension. Simple stretching exercises may relieve ten-sion and ease pain. Stretching throughout the daymay be helpful for office employees who spendhours performing computer work.

Stretching Properly:■■ Stretch to a point where you feel a mild tension

and relax as you hold the stretch.

■■ Listen to your body as you stretch. It will tell

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you if you’re stretching too much.

■■ If you are stretching correctly, the tensionshould subside as you hold the stretch.

■■ Do not bounce.

■■ The long-sustained, mild stretch reducesunwanted muscle tension and tightness.

■■ Generally, stretches should be held for 5-30seconds, depending on which stretch you’redoing.

■■ Keep your breathing slow, rhythmic and undercontrol.


Shoulder ShrugRaise the top of your shoulderstoward your ears until you feelslight tension in your neck andshoulders. Hold this feeling of ten-sion for 3-5 seconds, then relaxyour shoulders downward. Repeat2-3 times.

Neck Stretch:Gently tilt your head forward tostretch the back of the neck. Holdfor 5-10 seconds. Repeat 2-3times. Do not stretch to the pointof pain.

Shoulder/Back Stretch:Interlace fingers, then turn palmsupward above your head as youstraighten your arms. Think ofelongating your arms as you feel astretch through arms and uppersides of rib cage. Repeat 3 times.

Finger Stretch:Separate and straighten your fin-gers until tension of a stretch isfelt. Hold for 10 seconds. Relax,then bend your fingers at theknuckles and hold for 10 seconds.Repeat 2-3 times.

WORK HOULDN T URTms.aft.org/files/aft-workshouldnthurt_0.pdfbus drivers is chronic lower back pain...

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Transcript of WORK HOULDN T URTms.aft.org/files/aft-workshouldnthurt_0.pdfbus drivers is chronic lower back pain...