What is RSI exactly and how can I avoid it

01:00 Mon 23rd Apr 2001 | Technology

Asks DanMiller103

A. Repetitive Strain Injury or RSI is a term used for injuries that are sustained in the soft tissues - muscles, tendons and nerves - by overuse. It can start by aches and pains, but in its worse form can be crippling and prevent sufferers from working.

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Swelling and sharp pain in the hands, arms or shoulders are classic symptoms. The condition is especially prevalent in computer-related jobs and is more likely to occur if you spend a substantial amount of time in front of a computer, making frequent, small and repetitive movements with the mouse.

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Having to carry out repetitive tasks at speed, not being able to choose or change the order of monotonous tasks and having to work in awkward positions are the key factors which health and safety experts agree make workers especially vulnerable to RSI.

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According to RSI-UK , a forum for sufferers, if your hands hurt or tingle when you use a keyboard or if you get pain in your elbow, wrist or shoulder you should seek medical advice. It recommends frequent breaks from tasks involving monotonous movements, such as clicking a mouse or touch-typing, and advises employees to exercise their muscles during breaks.

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Q. Can you recommend any other ways to avoid RSI

A. Limit use of the mouse - frequent use of a mouse is seen as a major contributing factor in contracting RSI. This can be avoided by using keyboard shortcuts, using an ergonomic mouse (eg. Logitech's TrackMan Marble Wheel is a good alternative and is controlled by your thumb which moves a ball on the top of the mouse), track pads and a smaller keyboard (without a number pad on the right hand side) can relieve some of the pressure.

Positioning - make sure your office furniture meets regulations or if possible, get your company to carry out a proper assessment. Crucially, follow the guidelines for the correct sitting position, these should be available from your HR department or in a nutshell - the height of your seat and the position of your backrest should be adjustable. The chair should be on wheels so you can move it easily. Your desk should be at an appropriate height - 27in to 29in off the floor is recommended - and should not have a sharp edge that can cause discomfort in the wrists and impede circulation. If your keyboard is positioned properly, your wrists should be able to rest comfortably on the table in front of it, if this is not possible, use raised wrist rests.

Keep moving - stretch or take a screen break every 15 minutes or take a walk around the office. Do not sit in the same position for hours on end.

Eye tests - take advantage of company eye tests, required under law for monitor users.

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Q. How common is RSI in the workplace

A. According to a recent report by the European Agency for Safety at Work, RSI accounts for 50% of all work-related illnesses. Of these, 30% concerned back pain and 17% muscular pain in the arms and legs, and 45% reported working in painful and tiring conditions.

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Additional TUC data shows that although 65% of UK workers of all ages have jobs which involve a repetition of the same sequence of movements, a staggering 78% of younger workers do so and more than half the UK's four million workers aged 16-24 are forced to work in awkward or tiring positions.

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Q. What can be done to cure RSI

A. Experts agree that it is far easier to prevent RSI than to cure it, even in younger IT workers. If RSI is not picked up or dealt with quickly, irreparable damage can be done to the tissues, potentially leaving an employee permanently disabled and unable to perform simple tasks.

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If, however, you do have to undergo treatment for RSI it will generally include an assessment of your work and your posture, physiotherapy on the affected parts of your body and a schedule suitable for recovery. A chiropractor and/or osteopath may also be able to help and you should obtain advice from your GP.

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In addition, medical massage, stretching, the Alexander Technique and anti inflammatory medication are also used by practitioners to help with RSI.

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Q. Is RSI taken seriously by employers

A. It is being taken more seriously than it once was, and is no longer considered a psychological illness but a very real condition. Businesses can no longer ignore RSI as there is clear legislation set out as to how to avoid RSI in the workplace, including workstation set-up and regular breaks.

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All employers should be aware of the Display Screen Equipment Regulations (DSE) 1992, which stipulate that employers have to take responsibility for staff eye tests, workplace assessment and guidance on posture before using a computer system.

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However, RSI is no longer the in-vogue term among health professionals as it is believed by some that it is a lack of action, combined with poor posture, that causes problems. Work-related upper limb disorder (ULD) is a more general, and increasingly popular, description of the problems suffered by people without implying a particular cause - as other items apart from a keyboard and mouse can cause the damage. For example, a telephone can cause problems if held too long and firmly between the head and neck. Frequent phone users are now advised to use headsets.

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Q. Do you know of any websites that can help with preventative exercises against RSI

A. Try http://www.ivillage.co.uk it has some good exercises in its 'keyboard yoga' programme that specifically help strain in the neck, shoulders and lower back.

Or http://www.mydailyyoga.com which is very good for RSI and carpal tunnel syndrome.

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Further information on the law relating to RSI, symptoms and treatments is available from the following sites:

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http://www.csp.org.uk

http://www.hse.gov.uk

http://www.back2.co.uk

http://www.ergonomics.org.uk

http://www.rsi-uk.org.uk

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Or call the RSI Helpline 0800 018 5012.

Or write to: The RSI Association, 380-384 Harrow Road, London W9 2HU.