How to Avoid Repetitive Strain Injuries (RSI) at Work

Repetitive strain injuries (RSI) are a common problem in many workplaces, particularly for employees who spend long hours at a desk, typing, or performing repetitive tasks. RSI refers to injuries affecting muscles, tendons, and nerves, often in the arms, neck, shoulders, and hands. These injuries develop gradually due to overuse, poor posture, or repetitive movements. Left untreated, RSI can lead to chronic pain and reduced mobility. This guide explains how to recognise RSI, its causes, and most importantly, how to prevent it at work.

What is Repetitive Strain Injury (RSI)?

RSI is a general term used to describe pain in muscles, tendons, and nerves caused by repetitive movement and overuse. Common symptoms of RSI include:

• Pain or tenderness in the affected area
• Stiffness and restricted movement
• Tingling or numbness, particularly in the fingers or hands
• Cramping or weakness in the hands or arms

RSI is particularly prevalent among office workers, factory workers, and those who frequently use computers or perform the same tasks repeatedly, such as typing or using a mouse.

Common Causes of RSI in the Workplace

There are several workplace activities that contribute to the development of RSI at work, including:

1. Repetitive Movements
   Tasks that require repetitive movements, such as typing or using hand tools, are a primary cause of RSI. Even small, repeated motions can strain muscles and tendons over time.
2. Poor Posture
   Sitting in the same position for long periods without proper support can lead to strain on the back, neck, and shoulders, contributing to RSI.
3. Overuse
   Working long hours without taking breaks or alternating tasks can overload the muscles, causing strain and increasing the risk of injury.
4. Awkward Positions
   Tasks that require workers to adopt awkward or unnatural postures, such as reaching over desks or using non-ergonomic equipment, can lead to RSI.

How to Prevent RSI at Work

Preventing RSI involves adopting good practices and making small changes to your work habits and environment. Here are some practical tips for reducing the risk of RSI:

1. Improve Your Ergonomics

One of the most effective ways to prevent RSI is by creating an ergonomic workspace. Ergonomics focuses on designing workspaces and tools to suit the user’s needs and reduce strain. Here are key ergonomic tips:

• Chair: Use a chair with good lumbar support that can be adjusted to your height. Your feet should be flat on the floor, and your knees should be at a 90-degree angle.
• Desk Setup: Place your computer screen at eye level, so you don’t have to bend your neck to look at it. Your keyboard should be positioned so that your wrists are straight and your elbows are at a 90-degree angle.
• Mouse: Use a mouse that fits comfortably in your hand and place it close to the keyboard to avoid overreaching. Consider using an ergonomic mouse or a trackpad to reduce wrist strain.

2. Take Regular Breaks

Sitting in the same position or performing the same task for extended periods can increase the risk of RSI. To avoid this, take regular breaks:

• Micro Breaks: Every 20-30 minutes, take a short break to stretch, stand, or walk around. These breaks help reduce muscle fatigue and relieve strain on your joints.
• Task Variation: Where possible, vary your tasks throughout the day to give different muscle groups time to rest. Alternate between sitting and standing or switch between computer work and other tasks.

3. Stretch and Exercise

Incorporating regular stretching and exercises into your day can help prevent RSI by improving flexibility, strength, and circulation. Some beneficial stretches include:

• Neck and Shoulder Rolls: Gently roll your shoulders and neck to relieve tension and improve mobility.
• Wrist Stretches: Extend one arm out in front, with your palm facing down. Use your other hand to gently pull back on your fingers, stretching your wrist and forearm. Repeat on the other side.
• Hand Exercises: Open and close your fists repeatedly to improve circulation in your fingers and hands, especially after long periods of typing.

4. Maintain Good Posture

Maintaining good posture is essential to preventing RSI in the workplace. Poor posture, such as slouching or leaning forward, can put extra pressure on your spine, neck, and shoulders, leading to strain. To improve your posture:

• Sit up straight with your back fully supported by your chair’s backrest.
• Keep your feet flat on the ground and avoid crossing your legs.
• Position your elbows close to your body and maintain a relaxed posture when typing.

5. Use RSI-Friendly Tools

Consider investing in RSI-friendly tools designed to minimise strain and discomfort:

• Ergonomic keyboards: These are designed to keep your wrists in a more natural position, reducing the risk of strain.
• Split keyboards: These separate the keys into two sections, which allows your hands to stay in a more neutral position while typing.
• Wrist supports: A wrist rest can help maintain the natural alignment of your wrists while using the keyboard or mouse.
• Voice recognition software: For those who spend a lot of time typing, using speech-to-text software can reduce the amount of typing and ease the strain on your hands.

6. Adjust Your Workflow

It’s also important to adjust your workflow to prevent overuse of specific muscle groups:

• Pace yourself: Try to avoid prolonged periods of repetitive tasks by pacing your work and alternating between different activities.
• Delegate tasks: If possible, delegate some repetitive tasks to reduce the burden on yourself.
• Monitor your workload: Be aware of how much time you spend on specific tasks and take regular breaks to avoid overloading your muscles.

The Role of Employers in RSI Prevention

Employers also play a critical role in preventing RSI in the workplace. Under the Health and Safety at Work Act 1974, employers have a duty of care to provide a safe working environment for employees. Here’s how employers can help:

• Provide Ergonomic Workstations: Employers should ensure that employees have access to ergonomic equipment and that workstations are set up correctly.
• Offer Postural Training: Training on postural awareness can help employees understand the risks and adopt good practices.
• Encourage Breaks and Movement: Employers should encourage staff to take regular breaks and move throughout the day, as well as rotate tasks to reduce repetitive strain.
• Conduct Regular Risk Assessments: Employers should carry out regular risk assessments to identify any potential causes of RSI in the workplace and take corrective action.

How long should breaks be to avoid RSI?

Ideally, you should take a short break every 20-30 minutes. Even a 1-2 minute break to stand, stretch, or walk around can significantly reduce the risk of RSI.

In summary

Repetitive strain injuries (RSI) are a serious concern for many workers, but they can often be prevented with the right strategies. By improving your workspace ergonomics, taking regular breaks, incorporating stretching and exercises, and using RSI-friendly tools, you can reduce your risk of developing RSI. Employers also have a responsibility to provide safe work environments and support employees in avoiding injury.

Remember, making small adjustments today can help you avoid long-term health problems in the future.

Find our more about ergonomics and postural awareness with our range of DSE training courses.

FAQs on Avoiding RSI at Work