6 Areas Of The Body Usually Affected By Repetitive Strain Injury RSI

I have been using the PC since I was 13. There were days when I grew uncomfortable using the PC within 2 hours of using it. Do you have these kind of days? Anyways, I found out about ergonomics when I was in university. We were taught how to sit right, type right and walk right. Since then, I became more conscious about my workplace. I positioned everything to their optimum ergonomic arrangement. Well, the only problem I have now is learning how to use the mouse with my left hand. Why? So that I can reduce the usage and risk of wrist pains. Anyways, here are the 6 most ergonomically affected body parts that you and I should take care of.

  1. Neck
    • Bad
      • phone cradled between neck and shoulder.
      • look down for extended periods without breaks.
      • tense the muscles as we work.

    • Good
      • when sitting at your desk, sit straight. This allows prevents stress and strain by distributing the body weight.
      • if you work at a computer, make sure the monitor is at eye level, so you can avoid looking down for extended periods of time. Learn how you can also reduce eyestrain in 6 steps.
      • if you spend a great deal of time on the phone, consider a headset or speaker phone.
      • Before the headset or speaker phone arrives, try switching the phone from one hand to the other as you talk.

  2. Shoulders
    • Bad
      • a head that is constantly leaning to the front
      • slumping shoulders

    • Good
      • the best elbow and shoulder position while keyboarding is when they form a 90 degree angle while at the sides from the shoulders.
      • it is important that the shoulders remain relaxed in a lowered position during keyboarding.
      • Exercise your shoulders by raising your forearms and pointing your hands to the ceiling while focusing on squeezing your shoulder blades together. Hold and repeat for 5 seconds 5 times.
      • ‘wake up’ your shoulder and arms. Drop your hands to your sides then shake your relaxed hands, arms, and shoulders gently for 5 seconds 5 times.
      • If you are reading this, you must have a monitor. Make sure the upper portion is at eye level because the eyes are at their most comfortable position straight ahead but slightly downward. Makes it easiest to balance your head above your shoulders with the least muscular effort.

  3. Wrist
    • Bad
      • moving the mouse with your wrist
      • continuous mouse usage for more than 1 hour
      • clicking mouse buttons with the amount of strength that can flatten a roll of toilet paper
      • gripping the mouse like as if you wanna kill it for taking your cheese

    • Good
      • move the mouse by moving your elbow instead of keeping your forearm still and using your wrist.
      • limit how much you use your mouse or trackball. For me, I take a ‘song break’ by listening to my favourite song of the moment for each completed article.
      • use common keyboard shortcuts like ‘Ctrl+C’ to copy text and ‘Ctrl+V’ to paste text, to reduce the amount of time you spend using a mouse.
      • use a mouse with a scroll wheel to reduce repetitive arm motions.
      • clicking lightly help save your hands and wrists.
      • let go of your mouse during short periods when you’re not using it.
      • Check out how you to prevent yourself from getting carpal tunnel syndrome

  4. Back
    • Bad
      • back slumped forward.
      • prolonged sitting in office chairs.
      • lower back pain.
      • fatigue.

    • Good
      • stomach in, chest out. Don’t hunch.
      • keep head erect
      • make sure your lower back is supported. If the chair doesn’t give you support, consider using a small pillow between your lower back and your chair
      • What I do is drink a lot of water so that I have no choice but to take walks to the toilet.

  5. Pelvis, Hip, Knees
    • Bad
      • when standing, the pelvis, hip and knees will move into extension to keep the body position close to the center of gravity and minimize muscle tension. Standing too long affects all 3 joints.

    • Good
      • temporary relieve involves placing one pelvis, hip and knee into flexion, and regularly alternating legs.
      • try and support body parts that move away from the body’s center of gravity with made-for-support devices like leg rests, arm rests and wrist pads.

  6. Ankles

5 replies on “6 Areas Of The Body Usually Affected By Repetitive Strain Injury RSI”

Great info, will watch out for those

also I find that replacing my chair with a fitness ball does help coordination, well at least 2 years ago I used to do that. I can tell you it does work though

(Bamboo) You’re welcome. Quality education stuff you have at your safety engineering class huh.

Thank you for sharing your information about RSI with the world! I had been suffering from RSI for about three years and found strength to not give up in websites like yours! It is so hard to stay upbeat sometimes…
I wrote down everything I learned along my journey (about 22,000 words). Hope this can be a help to fellow sufferers.
Also I am collecting other success stories. So if you have won the battle against RSI, please think about contributing your story.

Thank you for your help!

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