Microbreaks

Musculoskeletal Disorders (MSDs) are often referred to as “soft tissue damage” or when the rate of repetition exceeds the body’s rate of cellular regeneration.

When a part of the body, such as the hand or wrist is overused, soft tissue begins to break down on a cellular level. Internally, the body needs to catch up—take an internal breath or pause for a few seconds from the repetitiveness of the task—to keep the systems balanced and working at peak efficiency. This is referred to as a microbreak. Simply put, a microbreak is a short pause to enable oxygen to get to the cells that need it the most. Usually lasting only 30-60 seconds, it is much shorter than the two 15-minute breaks employees are legally entitled to over an 8-hour work shift. For highly repetitive tasks, a 15-second microbreak every ten minutes is advisable.

Numerous studies have been conducted in an effort to determine how frequently microbreaks should be taken and what is an optimal microbreak for healthy, productive work. Probably the most important of these studies was conducted in 1997. In this study, 92 computer users performing typing tasks were observed. Workers were instructed to take three 30-second microbreaks per hour plus an additional three minute break. They were instructed to perform a simple stretching exercise during at least two of the additional three minute breaks. Results showed that not only did these microbreaks help minimize postural injury risks, but productivity actually increased by 14.9%. This helps to demonstrate that the body performs better when it has the opportunity to re-energize to some extent throughout the day—when it has a chance to take this internal breath—and that it is especially effective when coupled with appropriate stretches.

A good illustration of the importance of microbreaks was made at a major metropolitan newspaper. An ergonomics consultant was contracted to analyze the work methods of its editorial staff, whose ranks were being reduced by carpal tunnel syndrome cases. The scenario is not difficult to imagine: editors in a demanding, high-pressure job, typing furiously at their keyboard, and working long hours under deadline. The consultant first analyzed their injury data to identify any potential trends. Coincidentally, the newspaper had instituted a no-smoking policy in the building a few months before. Smokers were now required to stand outside, at least twenty feet from the building. The analysis revealed two groups of employees in the editorial department—smokers and non-smokers. Ironically, the non-smokers were the ones getting carpal tunnel syndrome. The smokers, driven by a stronger impulse than work, were actually taking more breaks by having to leave the building to smoke. This meant they were getting up and away from their workstations more. Non-smokers didn’t get the extra breaks, stayed at their desks, and kept working. For once, smoking actually had a health benefit!

Naturally, no one in the safety and health field is promoting smoking as preventing carpal tunnel syndrome. In fact, research has shown that a smoker is 50% more likely to experience an MSD due to vasoconstriction. Instead, employees are advised to find a comfort level when working. They should be aware of overuse of certain body parts and try to give them a break. Remember, in most cases, it is only a matter of seconds to enable the body to recover. If a person’s productivity also improves, and they generally feel less tired throughout the day as a result, then everybody wins.

Revised: 04/2017