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Prevent Repetitive Strain Injuries (RSI)

2 Mins read

Are you spending most of time sitting in front of computer?

Office people spend most of time working on computer. Most people do not concern that pain on their wrists or back are more serious than what they think. Moreover, their posture is not right and their office gears are not in a good position.

Unhealthy way of working habits can cause severe injuries called Repetitive Strain Injuries, sounds familiar?

What is a Repetitive Strain Injuries?

Repetitive Strain Injuries (RSI), also called Repetitive Motion Injuries, are temporary or permanent pain caused by overusing hands to perform task such as typing, clicking a mouse, or writing.

The pain that you feel is a result from inflammation on your damaged muscle, tendons and nerves. It can be worsen overtime without treatment. Severe pain for a long time can cause a complete loss of function.

Prevention Is the Best Medicine

There are many things you can do to prevent RSI. Change your regular habits to avoid the muscle injuries.

Ergonomic Office Chair

The biggest change that you can do is changing your office station. Ergonomics is a design of workspace to fit with a person to prevent and reduce pain in muscles. The design is focusing on improving work station, tools and work method to reduce awkward postures.


Everything starts from you! A correct posture is to sit up tall with straight back and shoulders. Push your hips far back to the end of a chair. Adjust height of the chair, make sure that your feet can reach the floor and your knees is equal or lower than your hips.

Alter back of the chair to 110°-110° angle and use small pillow or cushion to support your upper and lower back. Remove or adjust armrests and make sure than your shoulders are relaxed. 

Typing Position

Position of placing a keyboard is essential. Make sure your shoulders are relaxed, arms are comfortable, elbows should be slightly open, wrists and hands should be straight.

Take a Break

Do not stare at your computer to long. Take a break regularly every 1-2 hours. Get off from your chair and take a walk and have a conversation with colleagues. This can freshen your mind and make you more productive. Also good for your health!

Exercise & Relax

Take a trip to gym 2-3 times a week to create strength in your muscles. Stronger muscles are likely to have less pain.

Sitting still is not going to be good for your health. If you feel uncomfortable with workspace, leave it and take a walk to other places. Or rearrange your working space. Do not put yourself in stress position, it is not good for your health.

Reduce RSI Before It Got Worse

RSI can be cured by proactive actions and good treatment. If you are already suffering from it, here are things that you must do.

Type less – It sounds hard to do for people involving with typing. But it can be done! Jot down notes or plan your works before start to type.

Change Your Way – Instead of writing an email, visit your coworkers or call them. This way you can have a short walk to other rooms.

Rest – Take a break if you are feeling not well. There is no reason for putting yourself into a pain.

See Doctor – If your pain goes more serious, the best way is to see a doctor to get treatments and advices. Do not bare your pain too long because it will go worsen.


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