Preventing RSI

The way your work is organised and managed can cause RSI, or make it worse. RSI consists of problems with the shoulder and arm, including the forearm, elbow, wrist, hand and fingers. It can include neck pain.

RSI (more accurately described as ULDs, or upper limb disorders) is widespread across a range of industries and jobs. Any type of work that involves a worker using their arms to carry out tasks can lead to RSI.

Examples of RSI include hand-arm vibration syndrome (HAVS) and carpal tunnel syndrome (CTS), both caused by pressure on the median nerve passing through the wrist.

Symptoms include tenderness, aches and pain, stiffness, weakness, tingling, numbness, cramp or swelling.

RSI falls into two main categories: conditions that have a clear and identifiable cause, such as HAVS and CTS, and non-specific pain syndromes where it’s not possible to define a specific cause for the pain.

If there are any symptoms, including painful, tingling or swollen hands, elbows, wrists or shoulders, it is important to get treatment quickly. The sooner treatment is started, the better the chances of recovery.

These practical tips from the Health and Safety Executive (HSE) can help you avoid the health problems that can arise from working with computers:

Be comfortable Adjust your chair and screen to find the most comfortable position for your work. As a broad guide, your forearms should be approximately horizontal and your eyes the same height as the top of the screen.

Try different arrangements of keyboard, screen, mouse and documents to find the arrangement that works best for you.

Have enough work space for whatever documents or other equipment you need. A document holder can help you avoid awkward neck and eye movements.

Arrange your desk and visual display unit (VDU) so that there's no glare or bright reflections on the screen. This will be easiest if neither you nor the screen is directly facing windows or bright lights. Adjust curtains or blinds to prevent unwanted light.

Make space under your desk so that you can move your legs freely. Move any obstacles such as boxes or equipment.

Avoid excess pressure from the edge of your seat on the backs of your legs and knees. A footrest may be helpful, particularly for smaller users.

Using your keyboard Adjust your keyboard for the best typing position. A space in front of the keyboard is sometimes helpful for resting the hands and wrists when you're not typing.

Keep your wrists straight when typing. Touch the keys lightly and and don’t overstretch your fingers. Good keyboard technique is important.

Sit upright and close to the desk, and position the mouse within easy reach, so it can be used with the wrist straight. Move the keyboard out of the way if it's not being used.

Support your forearm on the desk, and don’t grip the mouse too tightly. Rest your fingers lightly on the buttons and do not press them hard.

Reading the computer screen Adjust the brightness and contrast controls on the screen to suit the lighting conditions in the room.

Keep the screen's surface clean.

When setting up software, select options to display text that is large enough to read easily on your screen, when you are sitting in a normal, comfortable working position.

Select colours that are easy on the eye (for example, avoid red text on a blue background, or vice versa).

Individual characters on the screen should be sharply focused and shouldn't flicker or move. If they do, the VDU may need servicing or adjustment.

Posture and breaks Don’t sit in the same position for long periods. Change your posture as often as is practical.

Some movement is desirable, but avoid repeated stretching to reach things you need. If you find this happens a lot, rearrange your workstation.

Most jobs provide opportunities to take a break from the screen, for example filing or photocopying. Make use of them.

If there are no such natural breaks in your job, your employer should plan for you to have rest breaks. Frequent short breaks are better than fewer long ones.