|The short answer!
Stop whatever physical
activities you are doing, and do something completely
However, of course, for most
people this is impossible, sufferers need to continue with their
work, their lifestyle, their sport, etc etc.
Interestingly, although the
problems occur in different parts of the anatomy, under
different conditions, the treatments are similar.
- Stopping the activity which
caused the problem in the first place.
- Exercises to relax and assist
the recovery of muscles, tendons and ligaments.
- Prescriptions of
anti-inflammatory drugs and pain killers. Sometimes Steroids.
- In extreme cases surgery may
The crucial thing to understand is this: Your hands bear about 10% of the load of typing. 90% of the load is borne by your forearm/upper arm/upper back/ pectorals/ lats/middle back/ lower back and even glutes. The 'hands' and wrists can't be "fixed" without without fixing the entire upper body.
The body works as a whole.
The long answer!
So what's the best thing to
You need to
change your posture completely, the way you sit or work, the
time you spend working, take breaks, and do exercises....
Click the button above to
see the treatments available for the medical conditions included
under the umbrella term RSI.
- Take regular breaks from the repetitive task that you are undertaking. If you are computer based, you could set yourself reminders to take breaks at regular intervals.
- Reminders can usually be setup using your email client or alternatively there are various forms of specific RSI software that is designed for this job.
Regularly stand up and stretch as well as stretching your arms and wrists and also straighten your fingers.
- If you are office based try to look at objects in the distance occasionally rather than continuously starring at a computer screen.
- It is important that you listen to your body. If you feel fatigued, take a break before you begin to experience any RSI symptoms.
- Learn muscle relaxing breathing techniques such as diaphragmatic breathing.
- Try to keep in as good physical shape as possible and eat and drink healthily.
- Do not smoke as smoking can adversely affect blood flow.
Tips to prevent RSI in the office workplace.
- It is not only in your employers interests to attempt to prevent repetitive strain injuries amongst staff, but it is also a legislatory requirement in many countries.
- Your employer should have guidelines for the prevention of RSI injuries in the office – here is our list of RSI do’s and don’ts in the office environment.
- Ensure that your workstation is ergonomically sound. This will involve adjusting the height of your chair so that it is relative to the desk and so that you have lumbar support.
- When seated attempt to retain a good posture (no slouching!) Ideally your head and back should form a straight line from your ears to your pelvis.
When typing you wrists should not be bent to one side, try to keep them pointing in a straight line with your forearm.
- Try not to hit the keys on your keyboard too forcefully and
learn to touch type if possible. This will involve using all of your fingers which will lessen the load of typing across all fingers and it will eradicate the need for having to constantly focus on your keyboard.
- Do not grip the computer mouse tightly and have it located close to your keyboard so you do not need to stretch.
- An option maybe to consider a trial of voice recognition software to cut down or even eradicate the need for typing entirely.
- Ensure that the office is heated appropriately. If you use the telephone regularly you should obtain a headset rather than attempting to balance the headset between your ear and shoulder whilst typing.
is also designed to spread the word about a device currently
being developed, invented by a computer user who experienced
extreme pain, and which may relieve the suffering incurred by
many people working on computers, mouse or keyboard, for long
If you would like
updates on the progress of the development of this device,
please express your interest in our
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