| What is Repetitive
Strain Injury?
A recent Statistics Canada study found that one out of every fifteen
Canadians has experienced an injury from repetitive strain serious
enough to limit normal activities. Repetitive Strain Injuries (RSI)
occur when repeated physical movements do damage to tendons, nerves,
muscles, and other soft body tissues. The majority of these injuries are
caused by work pace, awkward or fixed positions, poor work organization,
repetitive keyboard work, vibration or forceful movements. Some examples
of Repetitive Strain Injuries include Carpal Tunnel Syndrome, Tendinitis,
Bursitis, Trigger Finger/Thumb and Tendinosis. All of these are serious
and in advanced cases can cause great pain and even permanent
disability.
The rise of computer use and flat, light-touch keyboards that allow for
high speed typing have resulted in significant increases in the number
of injuries to the hands, arms and shoulders over recent years. The
thousands of repeated keystrokes and long periods of clutching and
dragging with mice can slowly result in damage to the body. Poor typing
technique and body position add further unnecessary stress on the
tendons and nerves in the hand, wrist, arms, shoulders and neck. Lack of
adequate rest and breaks and using excessive force can further
complicate the situation.
How Do I Prevent RSI?
Use correct typing technique and posture, the right equipment setup and
good work habits.
Keep wrists straight and level. Your wrists should not rest on
anything and should not be bent up, down, or to the side.
Sit straight and do not stretch forward to reach the keys or read the
screen.
Relax, move and shift positions frequently. Take lots of breaks to
stretch and relax. Pace and plan your computer work.
Tilt the back edge of your keyboard down, away from you. Put a prop an
inch or two thick under the edge of the keyboard closest to you, but
make sure the whole thing is still low enough so you arent reaching up.
When you stop typing for a while, rest your hands in your lap and/or
on their sides instead of leaving them on the keyboard.
Increase your font sizes. If you use small fonts you may lean toward
the monitor in order to read. This can put undo pressure on nerves and
blood vessels in the neck and shoulders.
Dont pound on the keys - use a light touch. Move your whole hand to
hit function keys with your strong fingers instead of stretching to
reach them.
Hold the mouse lightly, dont grip or squeeze it.
Place the mouse or tracking ball close to the keyboard where you dont
have to reach far to use it..
Keep you arms and hands warm. Cold muscles and tendons are at much
greater risk for overuse injuries.
Eliminate unnecessary computer usage.
Dont tuck the telephone between you shoulder and ear so that you can
type and talk on the phone at the same time. This common procedure can
be very aggravating for your neck, shoulders, and arms.
Take care of your eyes. Eyestrain is also a related, widespread
problem that should be addressed when you are setting up your computer
for healthier use.
Pay attention to your body. Pain is your body telling you that its in
big trouble. Learning what is comfortable or awkward for your body
before you are in pain may prevent injury.
What are the Symptoms?
Tightness, discomfort, stiffness, soreness or burning in the hands,
wrists, fingers, forearms, or elbows
Tingling, coldness, or numbness in the hands
Clumsiness or loss of strength and coordination in the hands
Pain that wakes you up at night
Feeling a need to massage your hands, wrists, and arms
Pain in the upper back, shoulders, or neck associated with using the
computer
What If I Have Symptoms of RSI?
Most of us have occasional aches and pains that go away in a day or two,
particularly when we overdo something. If, however, you have the
symptoms listed above regularly when you use the computer call your
doctor or health care provider. Getting help early can be instrumental
in limiting damage. By the time you are experiencing symptoms there
could have already been some damage done and you could end up with a
serious injury if you ignore the pain.
Studies have shown that interventions such as education, ergonomics,
work design and organization have proven effective in reducing injuries
in the workplace. In 1998, British Columbia introduced ergonomics
legislation which has since resulted in a 19% drop in repetitive strain
injuries and a 40% reduction in money spent on compensation claims
related to repetitive strain. OSSTF has encouraged members to sign a
petition in honour of RSI Awareness Day on February 28, 2006 calling for
the Ontario government to introduce ergonomics legislation similar to
that of British Columbia in order to protect workers of this province
and Canada. |
