Tips to Prevent Repetitive Strain Injuries (RSI)
What is RSI?
Repetitive strain injuries (RSI) are damaged muscles and nerves caused by repetitive, straining motion. In an office setting, the most common form of RSI is carpal tunnel syndrome (CTS) in the wrists often associated with typing and poor posture.
Warning signs of developing RSI include muscle weakness, tingling, swelling, numbness, and burning. If not corrected, RSI will continue to worsen, increasing in pain and severity of injury. Pain or other symptoms that appear repeatedly, especially after a day work, indicate that you need to make some changes to protect yourself from a more long-lasting injury.
Tips for Prevention:
Correct your posture. Good posture in important to protect every part of your body – neck shoulders, back, hands, arms, wrists; poor posture can turn the smallest movements into an injury. Begin by finding a good, ergonomic chair that provides good support in your back and that helps you maintain a “neutral” typing posture. Next, adjust your chair so that it specifically fits you. If there is not enough back support, try using a rolled towel or adding additional lumbar support.
Upgrade your keyboard. Try an ergonomic keyboard that is specifically designed to promote proper hand posture. There are a wide variety sizes and styles; try out several different kinds to determine which one provides the best shape for you. For example, the split keyboard design is gently curved to fit the natural shape of your hands, alleviating muscle fatigue. The compact design of the mini keyboard minimizes the muscle movement required for each keystroke.
Take a break. Get up from your computer and walk around for a minute; try to do this at least once an hour. Frequent breaks can reduce the excessive muscle work and repetitive motion that is straining the area. In addition to allowing your muscles to rest, try stretching the sore areas, slowly and gently, to prevent stiffness in the muscles and joints.
Seek medical attention. If your pain and other symptoms continue or worsen, talk to your doctor to see if you require further measures to aid in prevention and recovery.
If you can make smart changes in the early stages of RSI, you can quickly reduce pain and prevent long-term injury. Upgrade to a more supportive ergonomic chair that encourages better posture and helps relax your muscles. Start using a well-fitting, ergonomic keyboard that helps you maintain good positions for your hands, wrists, and arms. Give your tired muscles a break and correct your posture to prevent further soreness; these simple changes can be effective in stopping further injury.