Manual labor jobs can be incredibly satisfying. There's pride in building things with your own two hands and getting big things done as a team. But this type of work also comes with its challenges. Repetitive movements, heavy lifting, and the strain of reaching or holding often take a toll on the body, leading to fatigue, stress, and even injuries.
Fortunately, there's a simple and effective idea you can use to reduce the risk of injury and enhance both safety and efficiency in your everyday tasks called the power zone. When you incorporate the idea of your power zone into your routine, you not only protect your body but also improve your productivity and performance.
What is the power zone?
The power zone is the area around your body where you can exert the most strength with the least physical strain. It’s generally located between your hips and your shoulders, extending outward within reach of your arms.
When lifting objects or performing repetitive movements, keeping the load within this zone ensures that your larger, stronger muscles—like those in your legs and core—do the heavy lifting, while minimizing strain on smaller, more injury-prone areas like your back, shoulders, and neck.
The benefits of visualizing your power zone works for anyone performing physically demanding tasks. Whether you're moving inventory in a warehouse, loading parcels into a delivery truck, or working on an assembly line, the power zone is your key to staying safe and efficient.
The risks of ignoring the power zone
When objects are lifted or moved outside of a person’s power zone—whether too low or too high—it becomes harder to maintain stability. This can result in awkward postures, reduced strength, and a significantly higher risk of injuries, such as pulled muscles, lower back strain, or shoulder pain. Keeping the load in your power zone helps to mitigate these risks.
Safe lifting with the power zone
Power zone working applies most directly to lifting, which engages nearly every muscle in your body depending on the load. There’s more to safe lifting than just “lift with your legs.” The power zone works hand-in-hand with advice like that to ensure safe lifting practices in any workplace.
Follow these steps for effective power zone lifting techniques:
- Get close to the load: Keep the object close to your body to reduce strain. Keeping the weight close ensures that you're engaging the largest muscle groups and helps you maintain balance.
- Start with the load above your knees: Before lifting, position the object between mid-thigh and shoulder height. If it’s too low, squat down using your legs rather than bending at your back.
- Use your legs, not your back: The cliché is important even if we already know it. Engage your legs and core, keep your back straight, and hinge at the hips to maintain proper alignment.
- Avoid twisting: Keep the load stable and use your feet to pivot, rather than twisting your upper body. Twisting can often lead to lower back injuries.
- Plan the lift: Before lifting or moving an object, ensure your path is clear and that the object is easy to grip or carry. Proper planning minimizes mid-lift adjustments that could lead to unsafe movements.
Workstation ergonomics with power zone principles
The principles of power zone ergonomics don’t just apply to lifting—they can also be implemented into your workstation setup to promote safety and efficiency. From factory floors to office desks, these strategies can make a significant difference in your comfort and productivity.
Shop/floor workstation ergonomics
For warehouse or factory workers, consider a few principles of the power zone as you set up your work space:
- Height of work surfaces: Ensure workbenches or conveyor belts are at waist height to keep materials within the power zone.
- Tool and material storage: Keep frequently used tools within arms’ reach so you aren’t constantly reaching beyond your power zone to get something you use all the time.
- Lift assist devices: Use lifting tools or mechanical aids for heavy or awkwardly shaped objects that extend beyond your safe lifting zone.
Office and desk ergonomics:
- Desk adjustments: Set the height of your desk and computer monitor so your elbows remain at a 90-degree angle and your screen is at eye level.
- Seating support: Use an ergonomic chair that supports your lower back and keeps your knees at hip level or slightly below.
Comprehensive injury prevention plans by Work-Fit experts
It’s not just using the power zone that can save you from a debilitating injury at work. Workers who are on their feet and who use their strength all day, every day are industrial athletes who deserve the same kind of care and attention we give the pros. From designing more ergonomic workstations to training employees how to lift loads sustainably, there are countless ways to do physical labor right, and even more ways to do it wrong.
Work-Fit helps solve the issues that injury, fatigue, and non-ergonomic workplaces can bring to a company in any industry. Our industrial athletic trainers come to your site to meet your team and provide expert insights to make your workplace safer and more enjoyable. Learn more about how we might integrate into your workflow by calling us or contacting our team online today.
