Sitting in front of the computer may not seem hazardous, but it comes with its risks. Here's how to identify and prevent RSI

Repetitive Strain Injury (RSI - also known in the US as Carpal Tunnel Syndrome) is caused by a swelling of the tissue in or near the narrow passageway of the wrist, called the carpal tunnel. This swelling puts pressure on the median nerve, which causes the symptoms of pain, tingling, weakness or numbness associated with RSI. We’ve all heard of it, but many people dismiss it. After all, you’re not at risk unless you spend hours a day typing non-stop, are you? Wrong.

The truth is that any repetitive hand movements, especially in awkward positions, can lead to RSI. This includes typing, using a mouse, operating machinery that vibrates, using a screwdriver or spanner, or participating in sports such as cycling - all put direct pressure on the wrist.

However, many other factors increase the likelihood of developing RSI. Women between the ages of 40 and 60 have the highest risk. Build-up of fluid (oedema) in the wrist is another indicator, which means that pregnant women or people with conditions such as rheumatoid arthritis or diabetes are at greater risk. Women taking birth control pills or going through the menopause are also thought to be at risk. People who have diseases or illnesses that can cause arm pain, swelling in the joints and soft tissues in the arm, or reduce the blood flow to the hands, including obesity, lupus or thyroid disease, should be careful as well.

So as you can see, even if you’re not in the data entry field, you should take precautions. Fortunately, the preventative measures listed below are simply a matter of changing a few habits. If you are already experiencing pain that could be attributed to RSI, these tips (with the exception of number eight) will help alleviate the symptoms. However, if the pain is severe or lasts longer than two weeks, you should see a GP immediately. Untreated RSI can cause permanent nerve damage.

1. Stop any activity that you think may be causing finger, hand, or wrist numbness or pain.

2. Spread pressure and motion evenly throughout your hand and wrist.

• Keep your wrists straight or only slightly bent. Avoid activities that bend or twist the wrists for long periods of time.
• Try not to hold objects in the same position for long periods of time. For instance, holding a book or playing cards.
• Watch your grip. Gripping with only the thumb and index finger can stress the wrist. Use your whole hand to grasp an object.
• Reduce the speed and force of repetitive hand movements. Type (or click that mouse) with a soft touch.
• When working with tools that vibrate, such as drills or sanders, use specially designed gloves that support the wrist and have vibration-absorbent padding. Take frequent breaks and switch hands often.

3. Take frequent breaks from repetitive activities to stretch your hands and wrists.

4. Use correct posture.

• For activities such as typing, keep your forearms parallel to the floor or slightly lowered.
• Position your keyboard so that you do not have to reach up to it.
• When your forearms are hanging by your side, keep your shoulders relaxed, not raised.
• Your wrists should be in line with your arms, not twisted or bent for long periods of time.
• Make sure your fingers are lower than your wrists when typing. Using a keyboard wrist support may help.
• Position your work at waist height or slightly lower if you have to exert force.
• Organise your work so that you can change your position occasionally while maintaining a comfortable posture.

5. Avoid using too much salt if you tend to retain fluid.

6. Talk to your human resources department. If you feel that certain activities are causing numbness or pain in your fingers, hands, or wrists, ask for information about different ways of doing your job, changes in your equipment or other job assignments. If you can’t change positions or equipment at work often enough to prevent numbness or pain, wear a wrist splint to reduce the stress in the affected area.

7. Train yourself to use techniques that will minimise stress in your hand or wrist. In daily routines or hobbies at home, consider activities in which you make repeated finger, hand or wrist movements, and use the tips above to change your habits.

8. Do exercises to increase your wrist flexibility and strength. If you are already experiencing RSI symptoms, use the tips listed above to eliminate the pain before attempting to exercise your wrists.

Exercises for flexibility may include:

• rotating your wrist up, down and from side to side
• stretching your fingers far apart, relaxing them, then stretching them again
• stretching your thumb by pulling back gently, holding it and then releasing it

Exercises to increase strength may include:

• squeezing a rubber ball
• performing wrist curls with a light weight

If any exercise or motion causes pain or swelling, stop immediately or reduce the intensity or amount of movement.

For exercises that you can do at work, try Keyboard Yoga