RSI tips for computer users

Repetitive strain injury (RSI) is a collective term given to injuries such as carpal tunnel syndrome and tendonitis. These conditions are usually related to repetitive movements such as those made by musicians, sports people, and increasingly, computer users.

This article concentrates on computer users and offers tips for those who have experienced some problems with RSI or other computer-related injuries, based on my own personal experience.

Warning signs of RSI

The earlier RSI is treated, the greater the chance of making a full recovery. It therefore pays to be aware of the warning signs and to see your doctor straight away if you notice any of the warning signs. You should watch out for:

• Pain,
• numbness,
• tingling,
• weakness,and/or
• stiffness

Noticing any of these symptoms in the thumbs, fingers, hands, wrists, arms, elbows, shoulders, upper back and/or neck should prompt you to take a break from the activity that seems to be causing the symptoms, and to seek medical advice straight away. Do not just hope it will get better by itself, as a niggling pain can turn into something much worse if you continue to abuse the injury.

Safer computing

The following tips offer some suggestions for adapting your computer practises if you're having problems with RSI. They are designed to relieve strain and allow your body the time it needs to heal. Always discuss your plans with your doctor, as they can advise you on which suggestions are suitable for your particular situation.

• If you experience pain, stop what you're doing immediately. Get up, and walk around. If the pain is not too great, try to shake out your body and loosen it up. Light stretching can also help. If you're at work, then try to switch to a non-computer based task (e.g. phone calls, or tidying your desk!). After a break, you may cautiously try going back to the computer again. If the pain continues or gets worse, then it is best to stop completely. Go home if you need to.
• Take regular rest breaks. This is vital to allow recovery and to prevent recurrence. Ask your doctor or physiotherapist if there are any exercises you could do during your rest breaks. Break reminder software can help you to enforce rest breaks.
• Read up on ergonomics and make sure your computer is set up properly, and that you are using it correctly. Pay particular attention to the forearms, wrists, shoulders, back, and neck.
• Consider alternative input devices. A different pointing device or keyboard may help to reduce strain. Voice recognition software can be useful for word processing and some other tasks. If you find the keyboard less problematic than the mouse then take time to learn the keyboard shortcuts.
• Relaxation can be helpful, as can learning more about posture. Yoga, Pilates, Alexander Technique and other bodywork therapies, Massage, Acupuncture, or Physiotherapy may be helpful.
• It helps to know you're not alone - try to get support from other people with problems. You might be able to join an association, or a mailing list. As well as getting support, you can also gain valuable advice on treatments, coping, and adaptations.
• Most importantly, learn to recognise your own limits and work within them.

Useful resources

Typing Injury FAQ
RSI Association (UK)
RSI-UK mailing list
Break reminder software

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