What is RSI?

Repetitive Strain Injury (RSI) is a common condition that affects many people who spend long hours at their workstations. It is caused by repetitive motions or prolonged static positions that strain the muscles, tendons, and nerves. Common symptoms include pain, weakness, numbness, and impaired function.

Why Ergonomics Matter

Ergonomics is the science of designing a workplace to fit the worker's needs. A well-designed ergonomic workstation can significantly reduce the risk of RSI by promoting good posture, reducing strain, and improving comfort and efficiency.

There are some key areas where ergonomic solutions can help:

Chair and Sitting Position

Choose the Right Chair

Adjust the height so your feet rest flat on the floor or on a footrest, and your thighs are parallel to the ground.

The chair should support your lower back, and many good ergonomic chairs will have lumbar support that fits the natural curve of your spine.

We recommend a chair that is easy to adjust and can be changed to suit your needs throughout the day. You can find a range of suitable chairs at PAM Ergonomics.

Sitting Posture

Sit back in the chair with your back fully supported. Keep your shoulders relaxed and your elbows close to your body, forming a 90 - 110-degree angle.

Avoid crossing your legs; keep your feet flat on the floor as this will provide more stability to your spine.

You can find more tips on practising good posture and the importance of good chair ergonomics in this helpful guide from PAM Physio Solutions.

Desk and Monitor Setup

Desk Height

Your desk should be at a height where your forearms are parallel to the floor when typing. Adjustable desks are ideal for this. They are specially designed to make it easy for the user to find the optimum height, and can be adjusted between sit-stand positions.

If using a keyboard tray, we recommend that you ensure it is adjustable in height and tilt.

Monitor Position

Position your monitor directly in front of you, about an arm's length away. The top of the monitor screen should be at or slightly below eye level. This helps maintain a neutral neck position and reduced the risk of strains. 

If you use multiple monitors, place the primary one directly in front of you and the secondary one next to it, ensuring you don't have to twist your neck frequently.

We recommend the use of monitor arms to help you find the perfect positioning, as well as increasing the space available on your desk.

Keyboard and Mouse Placement

Keyboard Position

It is important that your keyboard should be flat or slightly tilted away from you to prevent wrist strain. Place it at a height where your wrists remain straight while typing, and your elbows are at a comfortable 90-degree angle.

Ergonomic keyboards can help for those who struggle with RSI due to typing. They come in a range of styles to help users find a keyboard that suits their natural hand placement, reducing the strain on wrists.

Mouse Position

Remember to keep your mouse close to your keyboard to avoid overreaching and straining your arms and wrists.

Use a mouse that fits comfortably in your hand and allows for natural movement. Consider using an ergonomic mouse design that supports a neutral wrist position.

Additional Ergonomic Accessories

Footrest

If your feet do not comfortably reach the floor, we recommend the use of a footrest to support your feet and maintain proper posture.

Document Holder

If your job role requires you to frequently refer to documents while typing, we recommend using a document holder placed between your monitor and keyboard to minimize neck and eye strain.

Wrist Rests

Consider using padded wrist rests for your keyboard and mouse to reduce pressure on your wrists. Top Tip: Its best to avid resting on them whilst typing, as this can lead to further strain

Breaks and Exercises

Regular Breaks

Take short breaks every 20-30 minutes to stand, stretch, and move around. This helps reduce muscle fatigue and strain.

Micro breaks are another great way to improve your workplace ergonomics. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

Stretching and Exercises

Incorporate simple stretching exercises into your routine to keep your muscles flexible and reduce tension. Focus on your neck, shoulders, wrists, and hands.

Consider incorporating ergonomic exercises such as wrist curls, finger stretches, and shoulder shrugs.

Proper ergonomic setup is crucial in preventing RSI and maintaining overall health and productivity. By adjusting your chair, desk, and computer peripherals to suit your body’s needs, you can create a comfortable and efficient workspace. Take the time to evaluate and adjust your workstation. Small changes can make a big difference in your comfort and health, reducing the risk of RSI and enhancing your productivity.