How to Prevent RSI

Repetitive Strain Injuries (RSIs) can occur when certain movements are repeated over time, such as typing all day. RSIs include carpal tunnel syndrome, tendonitis and bursitis. Symptoms include pain, numbness or a tingling sensation in the affected area. The most common RSI occurs in the hands and wrists. This chronic condition is painful, but the good news is that you can avoid this type of stress injury with a little preventative care.

Things You'll Need

• Fingerless gloves, if necessary

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Instructions

• 1

  Type correctly. Twisting or contorting hands causes strains while typing. In addition, resting on a table, desk or armrest also forces you to put your hands in awkward positions. Keep your hands moving above the keyboard, allowing the "strong muscles of your arms to move your hands," recommends British United Provident Association (BUPA). Use a wrist pad only when you are not typing.

• 2

  Take breaks. Short breaks are preferable. A break can mean simply letting your arms hang down at your sides for a few seconds. Take time to wriggle and move your fingers around to prevent them from becoming stiff.

• 3

  Stretch to prevent injury. Stretching your wrists before you begin typing is advisable, and you should stretch your wrists during any breaks. A good stretch is to place your hands palms together in the prayer position in front of your chest. Gently move your palms to one side, hold for 15 to 30 seconds, and repeat, shifting palms to the other side. This is a small but effective move.

• 4

  Use your hands carefully. Don't use excessive force when you don't need to do so. Don't strike keys hard and don't grip utensils or tools too tightly. Keep your wrists neutral when you're typing and when you're performing everyday activities.

• 5

  Practice proper ergonomics. Always sit up straight when typing. Slouching causes excess pressure on your neck and spine. Don't type with your arms extended forward; they should be horizontal, with your fingers at the same height as the middle row of keys on the keyboard. Place elbows close to the sides of your body when typing. This prevents wrists from twisting from side to side to reach the keyboard.

• 6

  Keep your hands warm. Stiffness and pain are more likely to be worse in a cold environment. If you work in a cold environment, use fingerless gloves.