Repetitive Strain Injuries in the Workplace: 8 top prevention tips for your employees

As we settle back into our office routines, it’s important not to overlook our workplace health and well-being. Poor ergonomics is one aspect that can negatively impact on our health leading to discomfort and potential injuries at work such as repetitive strain injuries (RSIs).

What are Repetitive Strain Injuries (RSIs)?
RSIs are musculoskeletal disorders caused by repetitive motions, sustained postures or overuse of a specific part of the body. They are common in jobs involving typing, heavy lifting, prolonged static positions e.g. sitting at a desk or repetitive manual tasks.

Common RSI symptoms include:

• Pain or tenderness in the affected area
• Swelling or inflammation
• Stiffness or reduced range of motion
• Numbness or tingling (if nerves are affected)
• Weakness in the affected muscles

Common Types of RSIs:

• Tendinitis: Inflammation of a tendon, often in the wrist or elbow.
• Carpal Tunnel Syndrome: Compression of the median nerve in the wrist.
• Tennis Elbow (Lateral Epicondylitis): Pain on the outer part of the elbow due to repetitive arm or wrist movements.
• Golfer’s Elbow (Medial Epicondylitis): Pain on the inner part of the elbow.
• Trigger Finger: A condition where a finger gets stuck in a bent position.
• De Quervain’s Tenosynovitis: Inflammation of the tendons around the base of the thumb.

Prevention of RSIs

To prevent the occurrence of RSIs, it is crucial to ensure employees have the correct ergonomic setup in the workplace. This prioritises well-being and helps to create a more equitable and fulfilling work environment.

When assessing ergonomic needs, it’s important to consider tailored solutions for employees with disabilities or specific health conditions. This may involve incorporating assistive technology and equipment. Examples include ergonomic keyboards, adjustable desks, and specialised seating. These solutions can significantly reduce the risk of work-related injuries and enhance overall employee comfort.

8 top tips to prevent RSIs in the workplace

Anthony Mullin, iDiversity’s lead ergonomic assessor, has extensive experience dealing with Repetitive Strain Injuries (RSIs) in the workplace and specialises in offering assessments and solutions for the diverse needs of employees with disabilities and health conditions. Here he shares his 8 top tips to help prevent RSI in the workplace;

1. Optimise workstation ergonomics

• Adjust chair and desk height. Sit with feet flat on the floor, knees at a 90-degree angle, and elbows at desk height.  Proper chair and desk height ensures good blood circulation and prevents strain on the lower back, knees, and ankles. Consider adjustable chairs with lumbar support to maintain the natural curve of the spine.
• Position screens properly: Place monitors at eye level and about an arm’s length away to prevent neck strain. Incorrect screen positioning leads to neck and eye strain. Reduce glare on the screen by adjusting blinds or using an anti-glare filter. Position the screen so that the top of the monitor is roughly at eye level.
• Use supportive accessories: Use ergonomic keyboards, mice, wrist supports and footrests as needed. Ergonomic accessories can significantly reduce strain on wrists, hands and forearms. Consider ergonomic keyboards with split keys and curved designs to promote a neutral wrist position. Use a vertical mouse to reduce wrist twisting. Wrist rests should provide support without forcing the wrist into an unnatural position.

2. Encourage supportive posture

• Avoid slouching or leaning forward for extended periods. Slouching compresses the spine and increases pressure on the intervertebral discs which can lead to back pain. Encourage the use of lumbar support cushions to maintain the natural curve of the spine.
• Relax shoulders and keep wrists straight. Tension in the shoulders and wrists can contribute to neck pain, carpal tunnel syndrome, and other musculoskeletal disorders. Encouraging regular shoulder rolls and arm stretches can help relieve tension. Remind employees to keep their wrists in a neutral position when typing or using a mouse.

3. Promote regular breaks

• Encourage micro-breaks to stretch and move. Frequent short breaks help to reduce muscle fatigue and improve blood circulation. Encourage employees to stand up, stretch, walk around, or perform simple exercises during their breaks.
• Implement the “20-20-20 Rule”: every 20 minutes, look 20 feet away for 20 seconds to reduce eye strain. This rule helps to reduce eye strain and prevent digital eye strain. Encourage employees to look at a distant object for 20 seconds every 20 minutes while working at a computer.

4. Introduce task variation

• Rotate tasks to reduce repetitive motion in the same muscles and joints. Repetitive motions can overuse specific muscles and joints, leading to strain and injury. Where possible, schedule tasks that require different movements and postures throughout the workday.
• Alternate between sitting, standing, and walking when possible. Varying positions throughout the day improves blood circulation and reduces muscle fatigue. Encourage the use of adjustable desks that allow employees to alternate between sitting and standing.

5. Provide training and awareness

• Conduct regular training on ergonomic best practices and RSI prevention. Training helps employees understand the importance of ergonomics and empowers them to make informed choices. Offer interactive training sessions, workshops, or online courses on ergonomics. Provide clear and concise guidelines on ergonomic principles and best practices.
• Share resources and tips to help employees recognise early signs of RSI. Early detection and intervention are crucial for preventing RSI from worsening. Provide information on common RSI symptoms, such as pain, numbness, tingling, and weakness. Encourage employees to report any discomfort or pain promptly.

6. Use ergonomic tools

• Equip employees with ergonomic products and accessories. Providing ergonomic equipment supports proper posture and reduces strain. Consider investing in high-quality ergonomic chairs with adjustable features, such as lumbar support and armrests or using an anti-fatigue mats to improve blood circulation and reduce discomfort while standing.
• Consider voice recognition software or shortcuts to reduce keyboard use. Reducing keyboard use can help to prevent strain on the wrists and hands. Explore voice recognition software for tasks such as dictation and data entry. Encourage the use of keyboard shortcuts to minimise repetitive typing.

7. Promote stretching and exercise

• Offer on-site or virtual stretching sessions to help employees loosen tight muscles. Regular stretching improves flexibility, reduces muscle tension, and improves overall well-being. Offer on-site yoga or stretching classes during lunch breaks or after work. Provide access to online stretching resources and videos.
• Encourage physical activity to improve overall strength and flexibility. Regular physical activity strengthens muscles, improves posture, and reduces the risk of injury. Promote the use of stairs instead of lifts. Encourage employees to participate in health and wellbeing activities.

8. Monitor and adapt

• Regularly assess workstations for ergonomic risks. Regular assessments help to identify and address potential ergonomic hazards. Conduct regular workstation inspections and employee surveys to gather feedback on comfort and any discomfort experienced.
• Act promptly to address complaints about discomfort or pain. Take employee concerns seriously and investigate any reports of discomfort or pain promptly.  Implement corrective measures based on the findings of ergonomic assessments and employee feedback.

Avoiding RSIs when working from home

With many companies now offering a hybrid working approach, remote work is becoming more common. While remote work offers flexibility, it also increases the risk of RSIs due to poor ergonomics.

Laptop users are particularly vulnerable. To minimise strain on the neck, back, and arms here are a few ways to quickly optimise your workspace at home:

• Utilise separate peripherals: Invest in a separate keyboard, mouse, and monitor if possible. Your employer may be able to provide these.
• Elevate your laptop: Raise the laptop screen to eye level using a dedicated stand or improvised solutions like stacked books.
• Incorporate regular breaks: Take short, frequent breaks to stretch and relieve tension in your upper body.
• Maintain good posture: Sit upright with proper back support.

Ergonomic products and Assistive Technology
There’s a huge selection of ergonomic products and Assistive Technology available on the market to suit the needs of all employees. Here we suggest our top products that can help you achieve a more ergonomic setup and prevent RSI in the workplace. You can also visit the iDiversity ergonomic shop for our full catalogue of ergonomic products.