07th September 2009 Taking the strain

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Any activity where the body is required to perform repetitive tasks can lead to the development of Repetitive strain/stress injury (RSI), but with the increased use of computers both at work and at home, it has become more prevalent amongst office workers.

RSI is an umbrella term for a range of complaints, the most common of which is Carpal Tunnel Syndrome, where the thumb and first two fingers are painful and sufferers report a tingling sensation. However the hands, wrists, arms, elbows, shoulders, neck and even the back can be affected. Symptoms include: pain, pins and needles, tenderness, muscle spasms, numbness, swelling, a ‘cracking’ feeling, muscle weakness and restricted movement.

This progressive long-term condition worsens the longer it goes unrecognised and untreated. On the basis that prevention is preferable to cure, here are FirstCare’s tips on how to minimise risks of succumbing to this condition:

• Create an ergonomic workstation
  • Space – ensure there is enough space in which to work, with the area in front of you for immediate tasks and room for lower priority tasks further away
  • VDU – the top of the screen should be at eye level, approximately an arm’s length from your face. Place the monitor on a stand or blocks, if necessary
  • Mouse and keyboard – hold the mouse loosely, and keep it close to the keyboard to avoid stretching; the keyboard should have adjustable feet
  • Light, reflections and glare – position screen to avoid reflections and glare or fit a screen to reduce this. Invest in a desk lamp for extra task lighting, if necessary
• Take regular breaks
  • Set reminders via your calendar, or with a software programme
  • Stand up and walk around the office/make a cup of coffee at regular intervals. Stretch arms, fingers, wrists and shoulders to relax muscles
  • Focus on an object in the distance to rest your eyes

• Correct desk posture
  • Adjust the chair so that your feet are flat on the floor and forearms horizontal. Use a footrest if your feet do not reach the floor. Tilt seat slightly forward and angle backrest to fit into the curve of the spine
  • Learn to touch type to prevent excessive strain on two or four fingers
  • Keep your back straight – do not round the shoulders
  • Position wrists in a straight line with forearms
  • Consider using voice recognition software to cut down keystrokes and a headset for phone use

Some useful sources of help can be found here:

http://www.repetitivestraininjury.org.uk/preventing-rsi.html
http://www.tuc.org.uk/h_and_s/tuc-7697-f0.cfm%20
http://www.rsi.org.uk/pdf/correct_work_station.pdf
http://www.keytools-ergonomics.co.uk/rsi.html