HSE Tip: Repetetive Strain Injury

Published: 21.04.10

Repetetive Strain Injury (RSI) does not harm only your arm. Pain in the shoulder and neck area is very widespread amongst PC users, especially females. In a 2006 survey, it was discovered that as many as 31 per cent of women spending more than one hour daily in front of a computer, claim to experience pain in their necks. Here are some pieces of advice when sitting in front of the PC:

Ensure physical and mental variation

Take breaks. Stand up from your desk and do other things every now and then. This could include everything from passing on a message, to going to the copier, get a drink – or just walk around.

Use your other hand

Train your other hand into using the mouse. It is quicker than you might think, even if it feels awkward at first. When you are able to use both hands interchangably, you can switch the second you feel a strain on one side.

Take it easy

Try to adjust time pressure and work overload. Can you plan things a little better? Can you prioritize more vigoruously? Can you be more relaxed towards the time limits you have right now?

Rest your elbows

Rest both your underarms at the same height level as the mouse and the keyboard.

Stretch

Stretch and bend your wrists and elbows once in a while.

Use the keyboard more

You do not have to use your mouse for everything, the keyboard can be faster for many of the functions. Try to switch more between mouse and keyboard use.

Rest your eyes

Look at far-away objects once in a while. That way the muscles in your eyes get some rest. Indirect light onto your computer screen will also prevent tiring reflexes in your screen.

Take a break

Take a break when your body asks for it!

If you do not listen to your body’s signals when you strain your jaws and arm and neck muscles, it will lead to muscle pains. In time, it can lead to decreased blood circulation and accumulation of waste products in your body. This could lead to inflammations. The most common symptom is tendinitis or so-called Repetetive Strain Injury (RSI). It is not harmful, but painful, and could lead to long sick leaves.