Musculoskeletal conditions can affect muscles, tendons, ligaments, bones, blood vessels, nerves, and joints. Together, they are commonly known as musculoskeletal disorders (MSDs). According to the World Health Organization (2003), MSDs are the most common cause of severe long-term pain and physical disability, and affect millions of people around the world. MSDs can affect both men and women; however, men are more likely than women to suffer from a MSD.

According to the Ontario Workplace Safety and Insurance Board (WSIB), in 2005 sprains and strains accounted for 48% of lost time claims. The lower back was reported as the most commonly injured body part and overexertion was the most common cause of injury. Treatment for MSDs can take years, is expensive, and does not guarantee full recovery. Therefore, it is important to prevent MSDs by understanding what causes them and learning how to protect yourself from them.

MSDs can result from several factors such as your level of fitness (muscle strength, flexibility, and endurance), your age, and how you perform your workplace job requirements. This article will focus on the impact that fitness and age have on your risk for musculoskeletal injury and will discuss ways you can minimize your risk.

Musculoskeletal Disorder Prevention
There are several ways to help prevent MSDs, which include:

Proper Posture The natural curve of the spine can be divided into three sections: neck (cervical spine), mid-back (thoracic spine), and the lower back (lumbar). It is important to try and maintain proper posture and alignment in your spine, especially in the lower back at all times. For example while walking, tighten your abdominal muscles and don’t slouch. When sitting while driving use a lower back (lumbar) support cushion and pull your shoulders back.

Strengthening Muscles

It is widely accepted that regular strength training has a positive effect on our muscles and bones and helps to reduce the risk for MSDs. Strength training on a regular basis will not only increase your strength, it will improve the motion in your joints, increase your flexibility, help you reach and keep a healthy body weight, reduce your risk for injury, and speed recovery in the event of an injury.

Strengthening the “core” muscles (refer to core muscle diagrams) in our torso and using them during lifting and forceful movements can help ensure a stable back, shoulders, and pelvis and help prevent injury in those areas.

Canada’s Physical Activity Guide to Healthy Active Living recommends strength training 2-4 times per week. Examples of ways to strength train include: weight training, climbing stairs, push-ups, and abdominal curls. Incorporate weight-bearing activities into daily living such as lifting and carrying toddlers and groceries.

Increasing Flexibility
Flexibility is also a key component of MSD prevention, and allows for relaxed muscles and mobile joints. Range of motion (ROM) of the joints decreases with age and becomes worse with physical inactivity. In fact, between the ages of 30 and 70, ROM decreases by up to 30%. Canada’s Physical Activity Guide recommends daily stretching of each major muscle group and holding each stretch for 10-30 seconds. For more detailed information on stretching, visit: http://www.mayoclinic.com/health/stretching/HQ01447

Aging
As we age, our bodies go through many changes. For both men and women, our muscles, tendons and ligaments will experience a loss in both flexibility and strength, which can lead to poor posture and increased risk for an MSD. Our cardiovascular system is also less able to deliver oxygen and blood to working muscles, which can lead to muscle fatigue and slower healing. However, by leading an active lifestyle and eating well, we can delay these changes that occur as part of the aging process and reduce our risk for having an MSD.

You should play a role in protecting yourself from a MSD. Keeping fit, eating well, and maintaining proper posture will make a difference in reducing your risk for an MSD and also contribute to your overall health and wellness.

Key References:

Woolf, A. D., & Phleger, B. (2003) Burden of major musculoskeletal conditions. Bulletin of the World Health Organization, 81(9).

Health Canada. (n.d.) Canada’s physical activity guide. Ottawa, ON: Queen’s Printer.

Workplace Safety and Insurance Board (2005). Statistical supplement. Retrieved July 13, 2007, from http://www.wsib.on.ca
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