Even if you feel no pain or other symptoms of RSI, you would do well to heed the following advice for RSI prevention, especially if you meet one of the risk factors outlined above. What is good posture? For our purposes here, good posture is when you are positioned in a way that minimizes the strain on your body.
To put it another way, good posture maximizes your ease. If you end your day with a sore neck, back, etc. I used to have a lengthy section here describing various specific tips for sitting apparatuses, but the market for desks, chairs, etc. I've also come to realize that different people's bodies and needs vary dramatically. As you search for the ideal seat, keep these general tips in mind a listen to your body, b don't hesitate to seek physical therapy or other help to strengthen weak muscles a take breaks regardless of whether you are feeling pain in the moment, and d aim for adjustability, allowing you to optimize your configuration and change position from time to time.
Setting up your workstation For general computing, there are three pieces of equipment that require special attention:. This last point is very important, but can be problematic if you only have one desk, and like space to write. In this case, I suggest one of three possibilities: i Find another place to write, such as the library; ii Get a cheap computer desk if you have room in your office; iii Find a rolling or sliding tray to put your monitor on, so you can move it aside when you need to write.
If you don't position your monitor correctly, it can lead to severe neck strain over time. For example, if your monitor is too far back on your desk or if your font is too small , you will have the tendency to hunch forward and jut your head out, in a subconcious effort to see the screen better.
This leads to another key point: Don't use really small fonts! It leads to poor posture and eye strain. If you use a laptop, you will find it is vitually impossible to use good posture. This is why I strongly recommend against the use of a laptop as an everyday computer. I used a laptop all through college, and I know it contributed to my RSI. If you do most of your work on a laptop, you really need to find a separate keyboard so that you can put your laptop on a box or some books, and have your monitor at eye level.
You could alternatively find a separate monitor, but laptop keyboards tend to be too small. Another novel solution is the lightweight and highly portable Roost Stand. An ergonomic posture reminder that you can post near your computer was created by Clemens Conrad. Called the Dvorak layout, it was designed to minimize the movement of your fingers as you type.
In contrast, QWERTY was designed to maximize the amount of finger movement, so as to avoid jammed levers in old mechanical typewriters.
When I switched to the Dvorak layout, there was about a month of transition time where I wasn't able to type as fast as I used to. Now, I have less pain in my hands than before I made the switch. You can find Dvorak typing tutors online. In addition to Dvorak, there is yet another layout called Colemak that is designed to improve upon Dvorak.
For example, Dvorak has the "s" and "l" letters typed by the right pinky which puts execive strain on this digit. It is not currently standard in operating systems like Dvorak is, but you can download the software from the link above. My solution for these problems has been to switch to a trackball. This has the advantage that the mouse is stationary: you don't have to move your whole arm to move the pointer across the screen, which reduces strain on the arm, shoulder, back, and neck.
It also has extra buttons, which can be programmed to double-click or drag with a single click. Moreover, the work is more evenly distributed among the fingers. Actually, I have two mouses. One is a trackball on the left, and the other is a standard mouse on the right that I use for scrolling and moving but never clicking. Another solution is to use key commands to operate in a windows environment, rather than the mouse. Once you learn the commands, this method is often faster than mousing.
A solution that will not work is switching which hand you use to click the mouse. This may provide temporary relief, but soon your other hand will be as bad as the first. In addition to typing and mousing, writing can add significant strain to your hands. It is important to hold your writing utensil lightly.
Someone should be able to pull it out of your hand when you are writing. It also helps to use a writing utensil that doesn't require you to push down too hard.
Ball point pens should be avoided. I recommend soft lead pencils, or the Dr. Grip Gel Ink pen. In this section I offer some specific recommendations for stretching and strengthening exercises that have helped me. These fall under the category of prevention as well as recovery. Most of them you can easily do in your office during breaks, which you should take every hour or so.
Wall stretch : This is my favorite stretch. It is great for stretching out the shoulder, arm, wrist, and hand all at once.
Extend the arm along a wall, with arm parallel to the ground and palm facing wall. Attempt to open chest so that shoulders are perpendicular to arm. Extend fingers and palm away from wall as much as possible. Your hand may tingle - this is OK. Hold for seconds. Try with the arm at different angles. Repeat on other side. Doorway : This stretches the pecs and shoulder.
Hold elbow at a right angle, and place forearm along door frame, as shown. Lunge forward, keeping chest and pelvis facing squarely forward. Hold seconds. Try holding arms at different angles. Back and neck strengthening : The other thing I do that really helps is an exercise that involves one of those big exercise balls, a long dowel rod, and a couple of 3 or 2 pound dumbbells. You get on your knees, lay your chest on the ball, put the rod on your back so that it makes contact with your rear, back, and head to keep the spine neutral.
The ball should be big enough so that the rod is sloping slightly up. Your employer has a legal duty to try to prevent work-related RSI and ensure anyone who already has the condition doesn't get any worse. The first step in treating RSI is usually to identify and modify the task or activity that is causing the symptoms. If necessary, you may need to stop doing the activity altogether. To relieve symptoms, your GP may recommend taking paracetamol or a short course of a non-steroidal anti-inflammatory drug , such as ibuprofen.
They may also suggest using a hot or cold pack, elastic support or splint. You may also be referred to a physiotherapist for advice on posture and how to strengthen or relax your muscles. Some people find that other types of therapy help to relieve symptoms, including massage, yoga and osteopathy. Most employers carry out a risk assessment when you join a company to check that your work area is suitable and comfortable for you. You can request an assessment if you haven't had one.
You may also get swelling in the affected area, which can last for several months. Cold temperatures and vibrating equipment are also thought to increase the risk of getting RSI and can make the symptoms worse. Stress can also be a contributing factor. Jobs that involve repetitive movements can lead to RSI, such as working on an assembly line, at a supermarket checkout, or on a computer. Your work environment should be as comfortable as possible. You should ideally have a workplace assessment so that any adjustments needed can be made.
If you work at a computer all day, make sure your seat, keyboard, mouse and screen are positioned so they cause the least amount of strain - check how you measure up. This is different from tendinitis. Carpal tunnel syndrome : Painful compression of a nerve as it passes across the front of the wrist. It can be triggered by work involving vibration, such as using a jackhammer. De Quervain syndrome : This painful condition affects the tendons on the thumb side of the wrist, and it is often associated with overuse of the wrist.
Thoracic outlet syndrome : Blood vessels or nerves become trapped between the collar bone and first rib. It mostly affects people whose job involves heavy usage of the upper extremities against resistance.
Intersection syndrome : A painful inflammation of specific muscles in the forearm, caused by repeated flexion and extension of the wrist. It often affects weightlifters, rowers, racket sport players, horseback riders, and skiers. Using vibrating tools increases the risk.
Rotator cuff syndrome : Damage to any of the tendons that hold the shoulder joint in place. It is common in work that involves prolonged overhead activity. Frequently playing certain sports or repetitive twisting motions can lead to this condition.
Lateral epicondylitis, or tennis elbow : This affects the outer part of the elbow. Stenosing tenosynovitis, or trigger finger : A finger becomes stuck in the bent position and, when straightened, it does so with a snap.
Radial tunnel syndrome : There is a dull ache at the top of the forearm. Overuse of the arm to push or pull, or overuse of the hand and wrist can irritate the nerve and cause pain.
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