MAY 2026
MOVE SMART: PREVENTING STRAINS & OVEREXERTION
Move Smart: Preventing Strains & Overexertion
May's focus is material handling and preventing strains.
In our work, most injuries do not happen during difficult or unusual tasks. They happen during everyday activities - lifting trash bags, moving equipment, pushing carts, or reaching for supplies. Because these tasks are part of the daily routine, they are often done quickly or without much thought.
Over time, this is where strain and overexertion injuries occur.
A sudden movement, lifting something that is too heavy, or twisting the wrong way can lead to injuries that take days or even weeks to recover from. These are some of the most common workplace injuries, and they can affect your ability to work comfortably and safely.
The good news is that these injuries are highly preventable.
Taking a few extra seconds to position yourself correctly, adjust how you move, or ask for help when needed can make a significant difference. Safe movement is not about slowing down your work -it is about doing the job in a way that protects your body every day.
WHERE INJURIES HAPPEN
Common situations include:
- Lifting trash bags or boxes
- Pushing or pulling carts
- Reaching for items overhead or far away
- Moving too quickly or twisting while carrying
These are routine tasks -which is why attention to how they are performed matters.
MOVE SMART: DAILY EXPECTATIONS
Lifting
- Keep items close to your body
- Bend at your knees, not your back
- Avoid twisting while lifting
Pushing & Pulling
- Push instead of pull when possible
- Keep both hands on the cart
- Make sure your path is clear
Reaching & Carrying
- Avoid overreaching
- Use a step stool when needed
- Carry manageable loads
KNOW YOUR LIMITS
If something feels too heavy or awkward:
- Ask for help
- Break the load into smaller parts
- Take a moment to reposition
- Preventing injury starts with recognizing your limits.
SLOW DOWN DURING ROUTINE TASKS
Familiar tasks are often where people rush.
Take a moment to:
- Check your footing
- Position your body correctly
- Control your movement
This reduces the risk of sudden strain.
IF YOU FEEL STRAIN OR DISCOMFORT
Do not ignore it.
- Stop the task
- Adjust your approach
- Report it if needed
Addressing discomfort early helps prevent more serious injury.
MAY REMINDER
Most strain injuries are preventable.
Move with control
Lift smart
Ask for help when needed
Please review this Safety Lately with your team.
Muscle Recovery & Stretching
Physical work places continuous stress on your body. Lifting, pushing, walking, and repetitive movements throughout your shift can cause muscle fatigue, tightness, and strain over time. Without proper recovery, this daily wear and tear can build up and increase the risk of injury.
Taking care of your body is not just about how you perform tasks at work - it's also about how you prepare your body before work and how you recover afterward.
START YOUR DAY BY LOOSENING YOUR MUSCLES
Before beginning your shift, your muscles may feel tight or stiff, especially after rest or sleep. Starting work without preparing your body can increase the risk of strain.
Light stretching helps:
- Improve flexibility
- Increase blood flow to your muscles
- Prepare your body for movement
Focus on simple movements for your:
- Back
- Shoulders
- Legs
Stretch gently - avoid bouncing or forcing movements.
MANAGE FATIGUE DURING YOUR SHIFT
As your shift progresses, your muscles begin to tire. Fatigue can affect your posture, balance, and how you move, which increases the chance of injury.
To help manage fatigue:
- Take your scheduled breaks
- Stay hydrated throughout your shift
- Avoid rushing through physically demanding tasks
Even small pauses can help your body recover and reset.
RECOVER AFTER WORK
After a full shift, your muscles need time to recover. Skipping recovery can lead to soreness and longterm strain.
To support recovery:
- Drink water to stay hydrated
- Stretch lightly after your shift
- Give your body time to rest
Proper recovery helps your body be ready for the next day.
PAY ATTENTION TO EARLY WARNING SIGNS
Your body will often give you signs before an injury happens.
Watch for:
- Tightness or stiffness
- Muscle soreness that does not go away
- Fatigue or reduced strength
Do not ignore these signs. Taking action early resting, adjusting how you move, or reporting discomfort - can prevent a more serious injury.
SIMPLE DAILY HABITS MAKE A DIFFERENCE
Taking a few minutes each day to stretch, hydrate, and recover can significantly reduce the risk of strain.
Staying aware of how your body feels and responding early helps you stay safe, comfortable, and able to perform your job effectively.
SIMPLE STRETCH EXAMPLES
- Shoulder rolls
- Hamstring stretch
- Back stretch
Safe2Say allows anyone on our team to anonymously report safety hazards, misconduct, or concerns. No judgment. No retaliation.
