Preventing Aches & Pains

March 8, 2021

Republic Services cares about you and your health and wellness. That’s why we offer programs and resources to help you live a happy and healthy lifestyle.

Musculoskeletal (MSK) conditions are injuries of the muscles, ligaments, tendons, nerves, joints, cartilage and spinal discs. The pain they cause can limit our mobility, dexterity and our functional abilities. Lower back pain is the #1 leading cause of disability around the world.

The most common musculoskeletal conditions include:

Sciatica Rotator cuff tear
Pinched nerve Arthritis
Carpal Tunnel Syndrome Muscle strains
Tendinosis

What can we do to help reduce the risk factors associated with MSK injuries?

  1. Make time for regular/weekly physical activity
  2. Take time to stretch or stand throughout the day
  3. Practice good posture
  4. Limit the time you look down at your phone and tablet

Here’s more tips and resources:

When seated at a desk:

  • Sit up straight, your shoulders relaxed
  • Arms supported by either your chair or desk
  • Hips as far back in the chair as possible and back supported
  • Feet flat on the floor or resting on a footrest

While driving:

  • Back support at curve of back (use a rolled-up towel if necessary)
  • Arms relaxed with slight bend in elbows
  • Knees at hip level or higher
  • Seat forward enough for knees to be bent

When lifting:

  • Stand close to the object
  • Keep feet shoulder-width apart
  • Squat by bending your knees and hips only
  • Get a good grip on the object with both hands
  • Keep the object close to your body
  • Engage your core
  • Lift with your legs and stand slowly, taking small steps when needed

While standing:

  • Stand tall with shoulders back and relaxed
  • Neck in neutral position
  • Engage your core
  • Feet facing forward
  • Weight evenly distributed over the balls of your feet

To avoid “text neck”:

  • Lift digital devices to eye level instead of dropping head to look at them
  • Take frequent breaks from your phone
  • Remember good posture

Downloadable PDFs:

Check back for additional resources and information about Republic Services wellness activities and benefits programs.