Repetitive Strain Injury (RSI)
(see also Ergonomics)
So what is RSI?
RSI or WRULDS (Work Related Upper Limb Disorder) is a collection of symptoms (pain, pins and needles and numbness), usually starting in the wrists, arms and upper back. Problems begin vaguely but can start suddenly after a long and intensive bout of repetitive activities. There is no set diagnosis. Many structures in the hand, arm and back can be involved and each person has a different set of problems, so correct diagnosis is essential.
If symptoms become long-term they can be difficult to reverse, so get treatment early when you begin to have problems. Treatment for RSI not only involves the areas of pain, but the muscles, joints and nerves which refer symptoms into the area. It is essential to treat all areas, as the problem often stems from the spine and nerves, even if your symptoms are only concentrated in the hand and arm. Your physiotherapist will thoroughly assess which structures you need treated.
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Classic cases of RSI usually involve:
- The spine (neck and upper back)
- The nerves of the arms (98% of sufferers have problems with their arm nerves)
- Muscles in the back, arms and shoulders
- Local inflammation and irritation of structures
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So how does RSI start?
When a person stands normally, the spine has 4 curves, which act as shock absorbers during movement.
The muscles, nerves, discs and other tissues, all work minimally to maintain upright posture. A person does not generally stand still for long without moving and thus blood circulating through the muscles helps to prevent fatigue.
However, while sitting, the spine usually becomes one long curve. This produces 1.5 times the normal forces through the discs in the spine than in standing. Approximately 70% of people’s waking hours are spent sitting – including work and leisure (driving, TV, movies, internet, play station etc).
The curves in the spine are linked by muscles, nerves and other tissues and thus if one vertebrae is strained, the others tissues are affected, often sending symptoms into the arms, wrists and hands. The muscles around the back of the curve work harder to prevent further curvature and the muscles around the front shorten and weaken. The discs between the vertebrae are squashed as they work to absorb the added pressure from sitting.
Damage to the tissues occurs when the person is concentrating so hard that they ignore the pain that is telling them to shift position, which prevents healing and this damage over time becomes difficult to repair.
Our tissues stiffen as we get older so long sessions of sitting will cause your muscles to tighten and you will be at greater risk of strain and injury when you move.
Keyboard operators who work in a fixed posture with few breaks and intense concentration are at a greater risk of RSI. The most common injuries are to the neck, shoulders, arms, which often spread symptoms to the wrists from the bundle of nerve fibres in the area of the collar bone.
What can I do to reduce risk or help myself or my employees? - some simple tips
- Have your workstation assessed by a trained specialist and modify your position or equipment
- See your physio, you need both treatment and specific exercises to lessen your physical stresses
- Improve your fitness, general health and nutrition
- To reduce mouse clicks, use function keys (To find function keys go to Start – Help – General Windows Keys)
- Take regular breaks – programme an hourly ‘bleep’ on your computer to remind you
- Do regular stretches at your work station
- If inputting constantly, take micro-breaks at least every 4-6 minutes, for 20 seconds ie STOP for 20 seconds
Remember, get treated quickly if you have pain,
pins and needles or numbness. Never wait back to top |
