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Computer and Health
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Repetitive Strain Injury (RSI)
By Dr Rob Hicks
Let's not repeat the strain!
As many of us spend more and more time in front of computers, the chances of developing repetitive strain injury (RSI) increase. For some people, the pain of RSI is so great that it prevents them from working at all. However, it doesn't develop overnight, so by always remembering that prevention is better than a cure, problems can often be avoided in the first place.
What is RSI?
Occupational overuse syndrome, work-related upper limb injury, and isometric contraction myopathy, are all phrases used to describe what is more commonly known as RSI.
Overuse of the muscles of the hands, wrists, arms, or shoulders on a repeated, and usually, daily basis, causes injury to these muscles. This results in inflammation that is never really given a chance to recover, since these everyday harmful activities invariably continue.
Most often blamed for RSI are the computer keyboard and mouse, but they shouldn't be charged with sole responsibility. For a start, the body was never designed to sit hunched over a desk. Poorly positioned and organised workstations add to the problem. Let's not forget, the longer someone puts a strain on muscles by sitting incorrectly for far too long without taking a break, then the more likely the body is to suffer the consequences.
The change in our home life and activities also contributes. Computers are ever present, and young children and teenagers are at risk of developing RSI because of the use of computer games, whether they be hand-held or played on the TV or computer.
Tense muscles do not function correctly, which means that someone under stress is also much more likely to suffer muscle damage and subsequent RSI.
RSI isn't new
Protect yourself
* Assess workstation and seating position
* Try a foam wrist support
* Stretch to warm up and warm down muscles
* Take a short break every twenty minutes
* Practice relaxation
But RSI is not a new phenomenon. Tennis elbow and golfer's elbow are two common examples of other overuse syndromes. They have been around for a long time and you don't have to play tennis or golf either.
Anyone who overuses their muscles in their arms and hands repeatedly may develop RSI. Workers on factory assembly lines, musicians, dressmakers, and cleaners; the list of people who often suffer is long. It's only since office work and computers have become such a prominent part of everyday life that these have fallen under the spotlight.
Identifying RSI
It may be months, even years, before someone starts to experience the discomfort and pain of RSI. This is because it takes time for the repetitive damage to reach a level where it causes problems.
A slight ache every now and then may be all that's felt to start with and, when this is the case, it will probably be ignored. As time passes and the damage continues, symptoms occur whilst performing the repeated activity, when typing for example. As the situation becomes more severe, pain may be felt most of the time, even with the slightest movement. One or both upper limbs may be affected, depending on which is being used to perform the repetitive activity causing the problem.
Many people find they also experience numbness and tingling. Sometimes, this and the pain mean that they find it difficult to hold objects, and often drop them.
Beware of RSI
Possible treatments
* Heat or cold packs
* Arnica
* Painkillers
* Anti-inflammatory medicines
* Elastic wrist supports
* Acupuncture
* Firm wrist splints
* Physiotherapy
* Osteopathy
* Alexander technique
Someone is at risk of suffering with RSI if their job involves performing repetitive movement over and over again. This risk is increased if they spend long periods of time, sitting on an uncomfortable seat, or at a poorly arranged workstation without taking a break.
Prevention is always better than a cure, which is why it's important to ask your employer to assess and make sure that your workstation and seating position are correct. It's amazing how a simple adaptation, such as using a foam support to rest the wrists on when typing, can make all the difference.
These movements are in fact similar to giving the muscles a workout. This means that just like with any exercise or sport, they need warming up beforehand, and to go through a warm down period afterwards.
Try not to sit for longer than twenty minutes without taking a short break to stretch and relax. Stress makes matters worse, so relaxation techniques or yoga can be a good help. Gentle stretching exercises are all that's needed.
Computer and Health:
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