RSI (repetitive strain injury) prevention

[Cheba_Mami]

10 Simple RSI Prevention Tips
Repetitive Strain Injury (RSI) is a potentially disabling illness caused by prolonged repetitive hand movements, such as those involved in computer use. Symptoms include intermittent shooting pains in the hands, wrists, forearms, and back.

Here are ten simple tips which may help you prevent computer-related RSI.

1. Type using a Neutral Wrist Position
2. Adjust (or replace) the Keyboard
3. Watch Out For That Mouse!
Many people develop RSI in their mouse hand. Dorsiflexion is often to blame. A gel wrist pad (such as that produced by Fellowes) or a MouseBean may help you to keep your wrist in a better position while using the mouse. You should try to keep your wrist in a neutral position, just as when using the keyboard.

4. Take Regular Breaks
One of the most frequent pieces of advice you will hear if you have RSI is to take regular breaks. It's also one of the most difficult pieces of advice to follow. It has been suggested that, for RSI prevention purposes, you should take a five minute break after every 20 or 30 minutes of continuous activity. If you are suffering from RSI you should clearly take more frequent and longer breaks.

5. Sit Up Straight!
Don't slouch. Your mother probably told you this. It was good advice, and she probably didn't know how many hours you would be spending in front of a keyboard.
6. Take It Easy After the Holiday
Holidays are a great idea. They give your body time to recover from the rigors of the workday. But watch out when you return! Think of yourself like a marathon runner. You've trained yourself over a number of years to execute thousands of precise movements with your fingers for a number of hours each day.
Then you take some time off.

7. Eat Your Veggies and Get Some Exercise!
I know, you've heard that advice before. But it is still good advice.

Not only is lack of cardiovascular exercise (that's exercise for your heart like walking, running and swimming) going to make you die sooner, it's also going to make you more likely to have RSI (and a host of other problems). So you'll end up with not just a short life, but a miserable one.

Obesity is another risk factor. If you're overweight, your muscles are having to support that extra weight. If you are very overweight, you may also find it difficult to find a typing position which avoids ulnar deviation.

8. Now Take A Seat...
Your chair is important. You spend a lot of time sitting on it, and if it doesn't give you the support you need or causes you to sit in an awkward posture, it can cause you a lot of problems.
9. If You Think You Have RSI Visit Your Doctor
Don't rely only on the Internet for all your medical advice. It may be out of date, or just plain wrong. A physician's physical examination may notice factors that you weren't looking for or aware of.
10. Do Something!
RSI symptoms may sometimes go away if you do nothing. Or they may get considerably worse. Don't take that risk.

Change your work environment. Change your work habits. Start taking regular rest breaks.

Don't wait until the pain becomes so bad that you need to take time off work. Don't wait until the pain is so bad that you can't sleep at night. Don't wait until you develop carpal tunnel syndrome. Don't wait until you need surgery to relieve the pain. Don't wait until your condition is so bad that you will never fully recover.

just take it easy!

[Cheba_Mami]

(and dear Nectar77, dont say all that scrolling trough the long threads will give you RSI )

[Cheba_Mami]

source: Repetitive Strain Injury: A Computer Users's Guide
Emil Pascarelli & Deborah Quilter, ISBN 0471595330, Wiley, 1994.
It's Not Carpal Tunnel Syndrome, RSI Theory & Therapy for Computer Professionals
by Suparna Damany, Jack Bellis. Simax, Philadelphia, 2000.

How to Make Your Computer Worksation Fit You (PDF)
Worker's Compensation Board of British Columbia, Canada.

[Nectar77]

(and dear Nectar77, dont say all that scrolling trough the long threads will give you RSI )

You read my mind Cheba....
I do suffer from a mild case of RSI actually...am now using an ergonomic mouse mat, keyboard and mouse! Mou3awaka

[Cheba_Mami]

You read my mind Cheba....
I do suffer from a mild case of RSI actually...am now using an ergonomic mouse mat, keyboard and mouse! Mou3awaka

but you will be fine! you are already using tools thus, thats a good start . What about resting longer and doing simple exercises to make your muscles less tensed... if one spends hours in the same position it will not heal quick. im sure you know all that, thus it will not get worse.

maybe one needs to ask the boss for healthy excersie time, and if you are your own boss, dont be too hard to yourself