Exercises and Precautions for Preventing Repetitive Stress Injuries in the Office

Exercises and Precautions for Preventing Repetitive Stress Injuries in the Office

Millions of workers throughout the world are suffering from repetitive strain injury (RSI), which has become a serious industrial disease. Carpal tunnel syndrome, tenosynovitis, and tendinitis are all types of RSI. These conditions are sometimes grouped together under the umbrella terms upper limb disorders, musculoskeletal disorders, occupational overuse syndrome (OOS), computer-related injuries (CRIs), and cumulative trauma disorders (CTDs). We risk injury or illness if our computers and peripherals aren't set up properly, so it's important to pay attention to where we keep our desks.

Ergonomics of the Workstation

Good posture and the avoidance of back pain and other computer-related problems are both directly tied to the ergonomics of one's workspace.

Mice and keyboards designed with ergonomics in mind

A wide variety of mice and keyboards designed with user comfort in mind are on the market. One such product is Microsoft's Natural Keyboard. To prevent the user from having to twist their hands into an uncomfortable posture while typing, this keyboard divides the keys into two panels, one for each hand. These days, you can get mice that are comfortable in either hand, and some even have scroll wheels that make browsing through papers a breeze.

These ergonomic aids may cost more than regular alternatives, but they are often well worth it.

Making Keyboards and Mice More Ergonomic

It's much less intimidating to point at an image and click than it is to memorize a long string of keystrokes, which is why the mouse was developed. However, studies have shown that mouse use is a major contributor to RSI. even more so if the mouse is in its customary position, to one side of the keyboard. Extending your arm for this causes considerable strain on your shoulder, neck, and arm.

If you want to avoid reaching over to utilize the numeric keypad, an elevated platform slightly above that is ideal for your mouse. 

Likewise, you can considerably alleviate stress in your arm and hand by slowing your mouse clicks and reducing the number of times you must click. As an added convenience, the left and right mouse buttons can be switched places to make the device usable for left-handed individuals. If you're experiencing pain or discomfort in one hand, trying to use the other hand may help alleviate the discomfort. You can reduce your risk of repetitive stress injury by resting your arms and hands and switching between using your left and right hands on a regular basis. Reduce the number of clicks and keystrokes required to switch mouse buttons by utilizing the Mouse applet in the Windows Control Panel or the Stress Buster context menu.

In Windows, you can slow down the mouse by opening the Mouse applet, clicking on the Pointer Options tab, and then sliding the speed slider to the left. A confirmation dialog will appear; select OK to continue.

By clicking the "My Computer" icon, selecting "Tools," "Folder Options," and finally "Single-click to open an item," you can drastically cut down on the number of times you have to click to access a file or folder.

To minimize the risk of repetitive stress injury, minimize your use of the mouse. Keyboard shortcuts can be used instead of the mouse for most common activities and instructions. Using the following keyboard shortcuts, you can accomplish the same goal (lessening the number of mouse clicks required) as mentioned above. To access the Windows menu, use the button on your keyboard. To do this, you can use the arrow keys to navigate to "My Machine" (or whatever you've renamed your computer) and then hit the Enter or Return key. 

Doing so will launch a new window of Windows Explorer on your machine. Using the shortcut Alt + T brings up the Tools menu; from there, pressing O brings up the Folder Options dialog. To select "S" from the Folder Options menu while holding down the Alt key, click on the "S" button. With this option selected, you can now open items with a single click. When you're done customizing your folders, press Enter or Return to end the popup.

The Windows Help file contains detailed instructions for using the operating system's keyboard shortcuts. Keyboard shortcuts are not limited to the OS; programs like Microsoft Office have their own. While it may take some time to master keyboard shortcuts, once you do, you'll find that you can complete tasks far more quickly than with a mouse and without experiencing nearly as much discomfort.

Intermissions

Experts in ergonomics all agree that taking regular breaks from computer work is necessary to reduce the risk of repetitive stress injuries.

Regular "eye breaks" are recommended since prolonged screen time reduces blink rate, leading to dry eyes. In order to prevent eye strain, you should take a break every 10 to 15 minutes and blink rapidly for a few seconds. This will rejuvenate the tear film and remove any debris from the eye's surface. The muscles within the eye can also be relaxed by focusing on an object that is far away (at least 20 feet away is ideal; if possible, stare out a window).

Every 10 minutes, at the very least, you should stop what you're doing for 10 seconds to a minute (these breaks are called "micro pauses"). You should take small breaks of at least five minutes every hour or so, perhaps to get a cup of coffee or to take a stroll about the office, and longer breaks of at least fifteen minutes every two or three hours, and preferably thirty or sixty minutes, every few hours. Your tastes and the nature of your work will determine the length and frequency of your breaks.

Stretching Exercises

Remember that your body is not meant to be seated at a computer for 8 hours a day clicking a mouse, and that regular stretching is an important element of RSI prevention and recovery. Give your body the space to move and the range of motion it's used to receiving.

6 Good posture is crucial for avoiding computer-related injuries, including repeated strain. Posture can be helped by an ergonomically built workspace. Verify that you can type with a flat (not curled up or down) and straight wrist (not twisted left or right). The use of an ergonomic keyboard can aid in maintaining a neutral wrist position. 

Keep your elbows at a right angle (at least 90 degrees) to your torso to prevent pain from pinched nerves in the elbow. When using a mouse, keep your elbow and upper arm as close to your body as feasible and as relaxed as possible. Be careful to keep your wrist as straight as possible while using the mouse. Be sure to recline fully in your seat and take advantage of the chair's lumbar support. Put both of your bare feet on the ground. If you need to prop your feet up, do so. Maintain a perfectly upright posture with your head and neck. Take it easy and make sure you're comfortable. Sitting up straight against your will might cause muscle tightness in your back.

Complimentary Input Methods, Number Seven

If you'd prefer not to utilize a mouse and keyboard, you can do it using a variety of other input devices. Trackballs, graphics tablets and pens, touchpads, and even voice commands are all examples of such input devices.

If you work in an industry that requires constant use of a computer, you run a high risk of developing repetitive stress injury (RSI), which is especially prevalent among young workers. You should take all the precautions that are practical and possible to help reduce the danger.