How to Prevent and Recognize Repetitive Strain Injuries (rsi’s) in the Workplace

The potential for developing Repetitive Strain Injuries (RSI’s) is all around us; when we are washing the dishes, playing an instrument, gardening or playing our favourite sports. However, since we spend the majority of our time at the workplace with most of us performing repetitive tasks in a stressful environment, we significantly increase our chances at developing this insidious category of injury.

RSI’s cost Canadian companies an estimated $26 billion dollars annually with the majority of those costs being covered by the Canadian tax payer and not by the employer.

The Nature of an RSI:

Repetitive strain injuries in the workplace are deceptively dangerous. They develop slowly and insidiously and generally do not cause a tremendous amount of harm in the initial stages. So, with every click on that ball and chain we call a computer mouse, we are causing damaging and repetitive “micro” injuries to our muscles, tendons and nerves without even realizing it.

What does an RSI feel like?

The term repetitive strain injury, is basically a catch all phrase which can include just about any tendon, muscle or joint of the body. However, when you observe most workplaces today, the majority of the RSI’s occur in the upper body; more specifically, in the hands, arms, elbows, shoulders, upper back and neck. Repetitive strain injuries can be anything from mild symptoms like general fatigue and weakness to debilitating pain that is sharp, severe and disabling

Common examples of Workplace RSI’s

There are too many RSI’s to fully cover each one so I will review some of the most common RSI’s in the workplace.

Carpal Tunnel Syndrome: This injury happens when the nerve supply to the hand is “pinched” leading to pain, numbness and tingling in some of the fingers and thumb of the affected side. CTS is all to common in the workplace particularly with individuals working on computers. Seeking treatment immediately will ensure a faster recovery time.

Epicondylitis: Inflammation of the elbow, in my experience, is just as common as CTS in the workplace and may be even more prevalent. People using a computer mouse, painters, electricians, bankers and mechanics are all partial to this very common type of RSI. Burning pain and weakness around the elbow and forearm are characteristic of epicondylitis sufferers.

Tendonitis: Tendonitis can occur with any tendon in the body but is most commonly found in the shoulder (rotator cuff) area. This is a very common injury in many workplaces and can eventually turn into more debilitating problems like frozen shoulder which can be extremely painful. If this problem is not taken care of early on, time off of work with rigorous physical therapy will be the outcome.

Tension Headaches: Another extremely common problem in the workplace. Tension headaches are generally caused by repetitive strain in the upper back and neck muscles and can cause considerable pain and a decrease in work productivity. Poor posture is generally the origin to this problem.

Computer Back: This one I have made up because I see it so often. Computer back is mostly an upper back issue which typically involves rounded shoulders due to weak upper back muscles combined with shortened, tight muscles in the chest. This is due to our posture at the computer or with any job that requires us to work with our hands and arms in front of our bodies for long periods of time.

How to Prevent Workplace RSI’s

Get Regular Exercise: As mentioned above, our bodies are designed to move and move you should. Be creative; walk to get your groceries at the local market and take a few extra side streets to get home. Walk the dog more often. Get a buddy to do some exercising with you. Other great options include Yoga, Pilates and Tai Chi.

Eat a healthy balanced diet: That’s right, eating properly can actually help your body minimize the effects of inflammation. Get a variety of fruits and vegetables and drink plenty of water, have a clean supply with you always. Some easy things to do are minimize your intake of saturated fats, refined sugars and refined flours. Foods with these ingredients tend to create an acidic environment in our bodies which can increase your chance of inflammation.

Take Mini Breaks: Get away from your desk more, roll your shoulders head and neck, stand on your tippy toes to flex your lower legs, go get some water. All of these simple little breaks can increases circulation to the muscles supplying much needed oxygen and nourishment.

Therapy: Regular therapy like acupuncture, massage or chiropractic can keep your body in tip top shape. Acupuncture has been proven to be very effective treating the pain and inflammation due to repetitive strain injuries. Consult your local TCM practitioner for more information.

Maintain Proper Posture: I can’t stress enough how important proper posture is at preventing RSI’s in the workplace. Whether you are on your feet all day or at a desk, keeping the shoulders relaxed with the head and neck centered above the body is very important. Contact your healthcare provider for more information about proper posture.

Reduce Stress Levels: Stress has been shown to exacerbate RSI’s injuries and can contribute to inflammation. By reducing the amount of stress at work you can effectively reduce the chances of developing an RSI. Less stress means less tension, less tension means less strain on the muscles.

Find the Cause: It is important to find out what it is that you are doing that is causing the RSI at work. Is it clicking the mouse? Lifting heavy patients? Mopping the floors? Finding out the cause of an RSI can be a mystery when attempting it on your own, ask your healthcare professional for help in this area.
*see end note for more helpful tips on how to creatively deal with RSI’s and their causes.

Workplace Massage: This is a new and emerging workplace wellness initiative that a lot of forward thinking companies are using to minimize the effects of RSI’s on their hardworking staff. Massages are performed in comfortable chairs perfectly suited to reach the hands, arms, shoulders, neck and back. There are many other benefits to this service which include improved morale, and productivity and decreased stress and absenteeism. Perfect for all businesses.

Repetitive tasks are everywhere! Your job, home, when you pick up your child, when you drive your car but if you follow the tips above for preventing RSI’s and get the help from a qualified healthcare professional when needed, you will be working more comfortably with less injuries and more extra energy for life outside of work.