Understanding Repetitive Strain Injuries

Repetitive Strain Injuries (RSIs) develop gradually from repeated motions, poor posture, or sustained positions. They commonly affect the neck, shoulders, arms, wrists, and back.

Common RSIs in the Workplace

  • Carpal Tunnel Syndrome: Compression of the median nerve in the wrist
  • Tennis Elbow: Inflammation of tendons in the elbow
  • Neck Strain: Muscle tension from poor head positioning
  • Lower Back Pain: From prolonged sitting or poor posture

Ergonomic Workstation Setup

  1. Monitor Position: Top of screen at or below eye level
  2. Keyboard and Mouse: At elbow height with wrists neutral
  3. Chair Support: Adjustable height with lumbar support
  4. Foot Position: Flat on floor or footrest

Prevention Strategies

Proactive measures can prevent RSIs:

  • Take regular breaks every 30-60 minutes
  • Perform stretching exercises throughout the day
  • Vary your tasks and positions when possible
  • Use proper lifting techniques
  • Report early symptoms to prevent progression

Workplace Exercises

Simple exercises you can do at your desk:

  • Neck rolls and shoulder shrugs
  • Wrist circles and stretches
  • Seated spinal twists
  • Ankle pumps and calf raises

Remember, prevention is always better than treatment. Invest in proper ergonomics and listen to your body's warning signs.