Can I treat my work-related injury at home?

If you have a musculoskeletal injury such as back or neck strain or carpal tunnel syndrome, try home treatment for a few days when you first notice symptoms. These steps are usually helpful in relieving discomfort caused by stress and overuse. Home treatment includes:

• Resting the painful area and avoiding or modifying activities that make your pain or discomfort worse. Return to some daily activities as soon as possible to help maintain flexibility and general well-being. Be aware of any tingling, numbness, weakness, or pain that may indicate an injury.
• Using ice to reduce pain and inflammation. Place an ice pack or cold pack over the painful area for 10 to 20 minutes at a time, as often as once an hour. This will help decrease any pain, muscle spasm, or swelling.
• Using nonprescription pain relievers. Acetaminophen (such as Tylenol) can help relieve pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin (such as Bayer), ibuprofen (such as Advil), or naproxen sodium (such as Aleve), can also help relieve pain and reduce inflammation. People younger than age 20 should not take aspirin because of the risk of Reye syndrome (a central nervous system complication in children).
• Doing gentle stretching exercises to keep flexible and prevent stiffness. These exercises include stretches for your neck , back , shoulders , and wrists and arms .
• Examining your workstation setup and workstation tools. Apply the ideas of ergonomics to make sure your workstation and tools fit you and the activity you are doing. Then try making changes that will limit any injury.
• Keeping good health habits. Exercise regularly (including aerobic, muscle strengthening, and flexibility exercises), eat a balanced diet, don't smoke, get enough sleep, and lose weight if needed. If possible, reduce stress and tension at work and at home.

Home activities may contribute to workplace injury. For example, doing an activity at home that requires the same repetitive movements as at work may not allow your body time to recover. Also, driving long distances to and from work may contribute to workplace injury. Using special seat covers for added comfort (such as those made of wool or beads), carpooling, or using public transportation may help reduce this added stress.

Is other treatment available?

Other treatments to relieve pain, prevent further injury, and return to normal activities include:

• Physical therapy, to relieve pain and keep or improve strength and flexibility.
• Orthotic devices, such as wrist splints or a neck (cervical) collar, which may be worn at home to relieve stress and provide temporary support.
  • Wrist splints should not be worn while you work because they can increase strain on your tendons.
  • A cervical collar is not to be used on a continuous basis at the workplace. Follow your doctor's instructions for wearing the collar. And if you find it to be uncomfortable, talk to your doctor. Cervical collars are not usually used for long periods of time.
• Complementary therapies are health care practices that may be used along with standard medical treatment. They include:
  • Acupuncture, which is used to relieve pain and treat certain health conditions. It is done by sticking thin needles through the skin at certain points of the body to reduce pain.
  • Massage, which involves applying pressure to the soft tissues of the body, such as the muscles, to reduce tension and pain, improve circulation, and encourage relaxation.
  • Yoga, which is a program of exercises to help improve flexibility and breathing, decrease stress, and maintain health. The basic components of yoga are proper breathing and posture.
  • Chiropractic or spinal manipulation. Manipulation treatments usually involve a trained practitioner performing twisting, pulling, or pushing movements to realign joints and bones.

Surgery usually is not needed for injuries related to workstation design.

Where can I go for help?

If you have tried the home treatment suggestions but your pain and discomfort have lasted for several days (for example, 7 continuous days), call your doctor. Health professionals who can diagnose and treat work-related injuries include:

• Family medicine physicians.
• General practitioners.
• Neurologists.
• Nurse practitioners.
• Occupational medicine specialists.
• Occupational therapists.
• Orthopedic doctors.
• Physiatrists.
• Physical therapists.

You may be able to get help or information through:

• Your human resources department at work.
• Your state's Labor Department.
• Occupational Safety and Health Administration (OSHA), for information on treating and preventing injury.
• National Institute for Occupational Health and Safety (NIOSH), a division of the Centers for Disease Control and Prevention (CDC). NIOSH is the federal agency responsible for conducting research and making recommendations for the prevention of work-related disease and injury.

Will physical therapy help?

Physical therapy is treatment to improve mobility (such as walking, going up stairs, or getting in and out of bed), to relieve pain, and to restore physical function and overall fitness. The physical therapist uses exercise, manual therapy, education, and modalities such as heat, cold, and electrical stimulation to work toward these goals.

Depending on your injury, disease, or condition, you may need to work on flexibility, strength, endurance, coordination, and/or balance. To do this, your treatment may focus on preventing problems or treating problems that affect:

• Your muscles, tendons, ligaments, and bones (musculoskeletal system).
• Your nerves and related muscles (neuromuscular system).
• Your heart and related blood vessels (cardiovascular system).
• Your lungs and breathing (pulmonary system).
• Your skin, including wounds and burns.
• Any combination of two or more of these.

What can you do if you have a work-related injury?

You can try home treatment for a few days when you first notice symptoms. Try to:

• Rest the painful area and avoid activities that make your pain worse.
• Use ice to reduce pain and swelling.
• Take over-the-counter medicines to relieve pain.

If you've tried home treatment for several days in a row and it hasn't helped, call your doctor. You may need physical therapy or other treatment to prevent more injuries.

You may be able to get more information about workplace safety and ergonomics from your human resources department at work or from your state’s Labor Department.

How can you prevent injuries at work?

Here are a few ways you can prevent injuries at work:

• Try to place your work so that you can sit in a comfortable position while you do it.
• Try not to put too much stress on one area of your body, such as your lower back or arms.
• Change your position often.
• Turn with your whole body instead of twisting to face your work.
• Take breaks to stretch or get out of your chair every 20 to 40 minutes. If you can, switch to another task.

What kinds of injuries happen at work?

Most injuries that happen at work are caused by physical stress and strain, such as sitting in the same position for a long time, making repetitive movements, and overuse. These injuries can cause stress and strain on your muscles, nerves, tendons, joints, blood vessels, and spine.

Symptoms can include pain in your:

• Back.
• Hand, wrist, or arms.
• Neck and shoulders.

You could also be at risk for problems such as tendinopathy and bursitis. These are caused by overuse and repetitive movements. Over time, these kinds of movements can make you feel bad. They can cause long-term health problems. And they use up your sick time.

You may be at greater risk for injuries at work if you have other health problems, such as arthritis or emotional stress.

Why should your work area be ergonomic?

It's common for injury and illness to happen at work. Both can cost you and your employer time and money.

They can also affect how well you do your job.

In one study, more than half of the workers who used computers for at least 15 hours a week had joint problems in the first year of a new job.

 Most on-the-job injuries are caused by:

1. Falls. 
2. Repetitive movements. 
3. The way you sit or stand (posture). 
4. Bending over, lifting heavy objects, or using pressure or force. 
5. Working with vibrating tools.  

Office ergonomics can help you be more comfortable at work. It can help lower stress and injury caused by awkward positions and repetitive tasks. It focuses on how things are set up in your office work space, such as:

1. Your workstation setup, how you sit, and how long you stay in one position. 
2. How you do a certain task, the kinds of movements you make, and whether you make the same movements over and over. 
3. Your work area, including light, noise, and temperature. 
4. The tools you use to do your job and whether they are set up to fit your needs.