Workplace injuries are a common cause of pain, time off work, and reduced productivity across many industries. Whether you work in an office, healthcare setting, warehouse, or trade-based role, taking proactive steps to protect your body can significantly reduce the risk of injury. A physiotherapist can play an important role in helping prevent workplace injuries through education, assessment, and targeted exercise.
Common Workplace Injuries
The most common workplace injuries involve the muscles and joints, particularly the neck, shoulders, back, and wrists. These injuries often develop gradually due to poor posture, repetitive movements, manual handling tasks, or prolonged sitting or standing. Without early intervention, minor discomfort can progress into chronic pain or more serious conditions.
1. Optimise Your Workstation Setup
Poor ergonomics are a leading contributor to workplace injuries, especially in office environments. Ensure your chair supports your lower back, your feet rest flat on the floor, and your computer screen is at eye level. Your keyboard and mouse should be positioned so your elbows remain close to your body. A physiotherapist can assess your workstation and recommend adjustments to support better posture and reduce strain.
2. Take Regular Movement Breaks
Remaining in one position for extended periods increases muscle fatigue and joint stiffness. Aim to stand, stretch, or walk briefly every 30 to 60 minutes. Simple movements such as shoulder rolls, spinal extensions, or gentle hip stretches can help maintain mobility and reduce tension throughout the day.
3. Use Safe Manual Handling Techniques
For roles involving lifting, pushing, or pulling, proper technique is essential. Always keep loads close to your body, bend at the hips and knees rather than the back, and avoid twisting while lifting. If an object feels too heavy, ask for assistance or use mechanical aids where available. Learning correct manual handling strategies can significantly lower injury risk.
4. Strengthen Key Muscle Groups
A strong body is more resilient to workplace demands. Strengthening the core, gluteal muscles, shoulders, and upper back can improve posture and reduce strain during repetitive or physically demanding tasks. A physiotherapist can prescribe tailored exercises that address your specific work requirements and injury risks.
5. Manage Early Symptoms Promptly
Ignoring early signs of discomfort often leads to more serious injuries. If you notice persistent stiffness, aches, or reduced mobility, seeking advice early can prevent long-term issues. Early assessment allows treatment to begin before symptoms worsen or affect your ability to work.
How a Physiotherapist Can Help
A physiotherapist assesses movement patterns, posture, and muscle balance to identify factors contributing to injury risk. Treatment may include exercise prescription, manual therapy, education, and workplace modification advice. At Melville Wellness Centre, our physiotherapists support workers across Melville and the wider Perth area with injury prevention strategies tailored to individual roles and industries.
The Takeaway
Preventing workplace injuries requires a proactive approach that combines good ergonomics, regular movement, strength training, and early intervention. With guidance from a qualified physiotherapist, you can reduce injury risk, improve comfort at work, and maintain long-term physical health. If you work in Melville, Perth, professional physiotherapy support can help keep you safe, productive, and pain-free in the workplace.
