What is RSI?

RSI is a Repetitive Strain Injury to the muscles and nerves caused by any 1 or more of the following things: repetitive tasks, heavy exertion, and/or awkward body positions. Often, RSI occurs as a result of long periods of 1) typing, 2) playing a musical instrument, or 3) or working with tools. RSI is frequently caused by overuse of muscles and, interestingly enough, bad posture habits.

How can you spot RSI?

Pain.  That’s the first symptom, and is typically only felt while actually doing the activity, but quickly fades when it stops. Other early signs include a feeling of muscle weakness in the affected area, accompanied by one or more sensations such as tingling, burning, swelling, soreness, numbness, muscle spasms, loss of joint movement, or reduced grip strength.

How can you prevent RSI?

1. Use good posture. It’s important to have a good chair that fits you well.  Adjust as you can, including the arm rests so that you can keep your back and wrists straight, with your shoulders and arms relaxed while typing. Never bend or twist your body or hands into an awkward position. (Here are some more “neutral” typing posture tips.)
2. Re-work you work space. Start by evaluating the placement of all your frequently used items. Your keyboard and mouse should be lowered onto a keyboard tray, so that it is only an inch or two above your lap. Any essential items, such as your phone or stapler, should be within easy reach, without needing to stretch to twist.
3. Consider switching to ergonomic products. Ergo products can be expensive, but a few well-chosen products can make a world of difference for your body and the strain it is experiencing because they are specially designed to support and encourage good posture and proper muscle use. Try an ergonomic keyboard for a few days to determine if you can benefit from the new hand position. Sit in a well-adjusted, ergonomic chair for a week to see if it helps you maintain proper body position and if it adds better support to your strained muscles.
4. Rest and stretch the sore areas. Create a new habit of taking frequent breaks during the day to reduce the excessive work and repetitive motion on the area. In addition to resting the muscles, slowly and gently stretch; carefully move the areas that frequently cause pain. This will keep the muscles and joints from becoming stiff and immobile.

In the early stages of RSI, a change in habits and movement can reverse much of the damage. However, as always, if pain continues or gets worse, please consult a doctor.