How to stay injury-free during a busy project deadline

When deadlines loom, the temptation to power through—skipping breaks, eating at your desk, and rushing through tasks—becomes overwhelming. Yet these high-pressure periods are precisely when preventable injuries most commonly occur. Approximately 21% of all workplace injuries result from handling, lifting, or carrying activity, with many incidents occurring during stressful project phases when proper procedures are abandoned for speed.

Start with a Smart Workspace Setup

Your workspace foundation impacts injury risk during extended work periods. Position your monitor at eye level to prevent neck strain, make sure your keyboard and mouse maintain neutral wrist positions, and adjust your chair height so feet rest flat on the floor. Poor ergonomics compound during marathon work sessions—what feels acceptable for an hour can cause significant discomfort over twelve-hour days. For design professionals managing physical materials, organise frequently used items within arm's reach and position heavier materials at waist height to minimise bending and overreaching. These simple adjustments prevent cumulative strain that often comes up during intense project phases.

Don't Skip Breaks (Even When You're Busy)

The HSE reports that approximately 776,000 UK workers suffered from work-related stress, depression, or anxiety in 2023/24, with physical symptoms often manifesting during high-pressure periods. Regular breaks aren't productivity killers—they're injury prevention strategies. Implement the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice prevents eye strain while providing micro-recovery periods. Additionally, stand and move for 2-3 minutes every hour, focusing on stretching areas that feel tense or tight.

Lift, Move, and Carry with Care

Design projects tend to involve moving materials, prototypes, or equipment, activities that become risky when performed hastily. Manual handling injuries account for many workplace claims, especially when proper lifting techniques are abandoned during rushed periods. When workplace injuries do occur from improper manual handling practices, looking for advice about manual handling injury claims and potential compensation can help protect your financial wellbeing while you recover. Always assess the load before lifting—if it feels heavy, awkward, or unstable, seek assistance or use equipment like trolleys or lifting aids. Maintain straight backs during lifts, keep objects close to your body, and never twist while carrying loads.

Watch Out for Repetitive Strain

Repetitive tasks intensify during deadline crunches, increasing the risk of conditions like carpal tunnel syndrome or tendonitis. Alternate between different activities when possible, vary your grip and hand positions, and pay attention to early warning signs like tingling, numbness, or persistent aches.

Stay Hydrated and Fuelled

Dehydration and poor nutrition affect concentration and coordination, increasing accident risk. Keep water readily available and eat regular, balanced meals even when time feels scarce. Low blood sugar impairs decision-making and physical coordination—factors that contribute to workplace injuries.

Keep Your Focus (Rushing Leads to Injuries)

Mental fatigue increases injury risk. When feeling overwhelmed or unfocused, take short breaks instead of pushing through. Most deadline-related injuries happen when tired workers make poor decisions about lifting, moving, or basic safety procedures.

Check In With Your Body at the End of the Day

Daily self-assessments help identify developing issues before they become serious injuries. Note areas of tension, soreness, or fatigue, and address them through stretching, proper rest, or professional treatment when necessary.

Protecting your physical wellbeing during demanding projects guarantees that you can maintain peak performance when it matters most while avoiding injuries that could derail both immediate deadlines and long-term career prospects.