Tips for Workplace Safety and Wellness for Rural Workers

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

There’s always something to do for the men and women who keep our nation's agricultural and rural economies alive. The ones who can always be found breaking their backs while working in the fields, on the ranches, and throughout all of our local warehouses. For them, work never seems to end. It starts well before the sun rises and ends long after it has set. These men and women push their bodies to the limit every single day, but that admirable work ethic often comes at a great physical cost.

Caught up in the "work hard, don't complain" mentality, many set aside or dismiss their own health and wellness. And self-care? That’s almost non-existent.

The work they perform day in and day out is tough, but even worse, it can take a serious toll on their bodies and overall well-being. Not only are they performing tasks that most people would run away from, but they perform them in all sorts of weather conditions. From planting and harvesting food to herding and tending to animals to operating and maintaining heavy machinery to sorting and stocking shelves, it’s no wonder their bodies end up feeling tired, sore, battered, and bruised.

What are the primary safety concerns rural workers face on the job?

Although rural workers may encounter a variety of safety challenges, many of their professions share very specific concerns. Here’s a list of the most common issues and their underlying causes.

• Back pain and injuries - Heavy lifting, repetitive bending, and prolonged sitting on vibrating machinery
• Neck pain and shoulder injuries - Repetitive overhead work, such as fruit picking or equipment maintenance
• Knee problems - Frequent kneeling, squatting, and climbing in and out of machinery
• Repetitive strain injuries - Lifting, pruning, or operating controls
• Hip and leg issues - Walking on uneven terrain or prolonged standing or driving
• Carpal tunnel syndrome - Repetitive hand motions from operating controls and tending to animals
• Sprains and strains - Falling on uneven or slippery surfaces and awkward twists of the body, or loss of balance while lifting

These injuries are often the result of repetitive motions, awkward postures, and heavy lifting. Long hours, exposure to the elements, and limited access to ergonomic equipment may also contribute to these problems.

What safety measures should rural workers take?

By being aware of these issues and taking proactive steps to address them, rural workers can significantly reduce their risk of pain and injury on the job. The following safety tips are sure to make a difference.

Posture and technique

Whether you’re operating a combine or lifting boxes, good posture and proper technique are key factors for optimal performance and prevention of injuries. You can correct poor posture while sitting and standing by pulling your shoulders back and keeping your head in a neutral position. Try to avoid slouching at all costs! A lumbar support can help with this and is a great tool to invest in your health.

For heavy lifting, it’s essential to bend at your knees and keep your back straight when lifting to avoid back injuries. Make sure all your paths are clear so you don’t fall while carrying items. You should also stretch your body before work and take plenty of breaks throughout the day to loosen your joints and keep your body flexible.

Work ergonomics

Ergonomics isn't just for those who sit at a desk all day. Rural workers can create their own ergonomic office, too. This includes adjusting the height of machinery controls and seats, ensuring tools are within easy reach, using cushioned mats and padded tools, and making sure saddles and other job-specific gear are the correct fit for the user.

Articles of clothing and work gear

The right clothing and gear can make a huge difference in comfort and safety. Consider the following suggestions on how to dress appropriately for a hard day of work.

• Wear clothes made from moisture-wicking fabrics.
• Choose light-colored, long-sleeved shirts for sun protection
• Ensure clothing isn't so loose that it can get caught in machinery
• Use appropriate personal protective equipment and gear for hazardous tasks, such as work gloves, eye protection, sunblock, masks, and reflective clothing for high visibility
• Wear a wide-brimmed hat if outside for extended periods of time
• Invest in supportive safety footwear (steel-toed work boots, rubber boots, sneakers)

By making these small changes to your daily wardrobe, you can significantly improve your level of comfort and safety throughout a long workday.

Hydration and energy

Staying hydrated and maintaining energy levels is crucial for rural workers, especially during long, physically demanding days. Aim for at least 8 ounces of water every hour or more, especially when working in hot conditions, and don’t forget to pack nutrient-dense snacks such as nuts, fruits, and whole-grain sandwiches. Remember, dehydration can lead to fatigue and poor decision-making, which increases your risk of injury, so don’t rush out of your door without these.

If your job requires you to be outside all day, make sure you are finding some shade during your breaks and monitor yourself and your coworkers for heat-related illnesses. Symptoms of heat stroke include elevated pulse, headache, dizziness, nausea, confusion, and loss of consciousness. Symptoms of heat exhaustion include heavy sweating, clammy skin, nausea, muscle cramps, weakness, dizziness, fatigue, and fainting. If you notice any of these symptoms, move to a cool place and seek help immediately.

Can chiropractic keep rural workers healthy and safe?

Chiropractic adjustments can be a game-changer for those who have these types of back-breaking jobs. It may help reduce aches and chronic pain, minimize the risk of future discomfort and injuries, and improve one’s health and wellness. Here’s how.

• Corrects spinal misalignments
• Eases muscle tension and strain
• Treats existing pain and injuries
• Addresses joint dysfunction
• Speeds the healing and recovery process
• Improves range of motion, flexibility, and mobility
• Helps maintain proper posture and body mechanics
• Enhances the function of the body’s major systems
• Supports the body’s ability to rest and sleep well
• Helps ensure early detection of potential musculoskeletal issues

Along with adjustments, the local chiropractors at The Joint Chiropractic can offer tips on reducing stress, improving posture, and working in simple stretches and exercises into your day. Because, let’s face it—just like maintaining farm equipment is essential for getting the job done, taking care of your body is key to keeping yourself in top shape.

Keeping the backbone of our country safe

Rural workers are often considered the backbone of our country and for that, we owe them a lot. They help keep food on our tables and our small-town businesses running. If it weren’t for them, we’d all have to step up and get a little dirty ourselves. Their work ethic is not just commendable, it’s essential for the sustainability of our communities and country as a whole.

If you are a rural worker, be sure to give yourself a break and incorporate self-care into your lifestyle. Follow the tips above and don’t forget to establish routine chiropractic care at The Joint Chiropractic.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.