A repetitive stress injury (also known as a repetitive strain injury) happens when you do the same movement over and over again. Over time, this can damage your muscles, nerves, or tendons. RSIs usually affect the upper part of your body, including your:
- Hands
- Wrists
- Elbows
- Forearms
- Shoulders
- Neck
Anyone who uses a computer all day, works on an assembly line, handles tools, or trains for sports is at risk. These repeated motions can lead to issues like carpal tunnel syndrome, tennis elbow, bursitis, and rotator cuff injuries.
People with RSI often feel things like:
- Pain (mild or severe)
- Throbbing
- Swelling
- Tenderness
- Stiffness
- Weakness
- Numbness or tingling
- Sensitivity to hot or cold
How to Prevent RSI
Repetitive stress injuries are super common at work—but the good news is, you can prevent them. Here are 10 simple ways to protect yourself:
- Set up your workspace for good posture.
Keep your monitor about an arm’s length away, with the top just below eye level. Avoid leaning or reaching too much. - Use a chair that supports your back.
Make sure it’s the right height. Your arms should rest comfortably at your sides with your forearms parallel to the floor. - Pick the right keyboard and mouse.
Ergonomic devices can reduce strain on your wrists and hands. - Keep your feet flat on the floor.
Don’t cross your legs or ankles—it throws off your posture and increases your risk of injury. - Switch between sitting and standing.
If you have a standing desk, aim to stand for 20–30 minutes each hour. - Use a headset for phone calls.
Holding the phone between your ear and shoulder can strain your neck. - Take regular breaks.
Give your body a chance to rest. Even short breaks can make a big difference. - Stretch throughout the day.
Stretch your neck, shoulders, and back. Wiggle your fingers, flex your wrists, and move your toes regularly. - Get up and walk around.
Every hour, take a short walk—even just a lap around the room or marching in place helps. - Eat healthy.
A balanced diet helps your body handle stress better and recover faster.
Also Read: How do Ergonomic Keyboards Help Reduce Wrist Pain?
Knowing how to prevent RSI can help you stay comfortable, avoid pain, and keep working without unwanted breaks.
What If You Don’t Treat an RSI?
RSIs don’t just go away on their own—and ignoring them can make things worse. What starts as a little discomfort can turn into something more serious. For example, untreated carpal tunnel syndrome might eventually require surgery. That’s why it’s important to act early and take steps to protect your body.
Also Read: What are the Top Ergonomic Tips for a Home Office?
Need Help?
At Baptist Health, our occupational medicine team is here for you. Whether you’re already dealing with an RSI or want help preventing one, we can guide you through it.
Book an appointment with your Baptist Health doctor today. Let’s keep you feeling your best at work and beyond.
