Tips for Avoiding RSI
What is RSI?
Repetitive Strain Injury, commonly referred to as RSI, is an injury to the muscles and nerves caused by one or more of the following things: repetitive tasks, heavy exertion, and/or awkward body positions. Frequently, RSI happens when you spend a lot of time 1) typing, 2) playing a musical instrument, or 3) or working with tools.
How can you spot RSI?
Since so many of us type, play instruments, or work with tools, it’s essential that we know how to identify RSI. In a nutshell, it’s pain. Pain is the first symptom and is usually only felt while actually doing the activity. However, it quickly fades when it stops. Another early sign is 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?
Use good posture. Good posture is so important when you sit for long periods of time. A key factor is a good chair that fits you well and adjusts in height and at the arm rests so that you can keep your back and wrists straight, with your shoulders and arms relaxed while typing. It’s equally important that you never bend or twist your body or hands into an awkward position. (Check out some more “neutral” typing posture tips.)- Re-work you work space. Your keyboard and mouse should be lowered onto a keyboard tray, so that it is only an inch or two above your lap for ideal typing posture. Any essential items that you use multiple times a day, such as your phone or stapler, should be within easy reach, without needing to stretch to twist.
- 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.
- Rest and stretch the sore areas. Make sure you take frequent breaks during the day to reduce the excessive work and repetitive motion on the area. Take time and be intentional to stretch, too, but be careful to gingerly stretch 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.