International Repetitive Strain Injury Awareness Day
About repetitive strain injuries
Over 2.3 million Canadian adults are diagnosed and learning to cope with repetitive stress injuries (RSIs) or musculoskeletal disorders (MSDs) each year and this number is increasing steadily. The impact of these injuries and disorders, not only on the individuals involved but on our society as a whole is enormous, which is why the last day of February has been recognized as International RSI Awareness Day.
These injuries and disorders can be crippling, seriously affecting the ability to work or even perform daily activities. They often develop slowly, over time and although there is some discussion about the direct cause, it is generally accepted that work-related activities can be a contributing factor to the onset, severity, and location of an RSI or MSD.
Who’s at risk?
The overuse of muscles in the hands, wrists, arms, shoulders, neck, and back are linked to RSI symptoms. The use of vibrating tools, forceful movements, repetitive actions performed in a cold environment and repeated actions which are performed on a daily basis over a long period of time — including the extensive use of a computer keyboard and mouse — are known to be contributing factors. Learn more about the signs and their stages.
These injuries can happen to a variety of workers from all types of industries. Gripping, holding, bending, twisting, clenching, typing, lifting, pushing, pulling, and reaching – these ordinary movements that we naturally make every day are not particularly harmful in the activities of our daily lives. What does make them hazardous in work situations though, is the continual repetition of the movements.
Other contributing work factors may include awkward postures and fixed body positions, excessive force concentrated on small parts of the body such as the hand or wrist, a fast pace of work with insufficient breaks or recovery time, and psychosocial factors such as stress. As with any injury, the best method of prevention is eliminating the hazard at its source but due to the insidious nature of RSIs and MSDs, it is not always easy to identify what the hazard is or will be. Even implementing these measures cannot prevent all RSIs.
Here are some simple preventative tips that can be put to use right away:
1. Pay attention to how you work:
- Make sure your wrists are in a neutral position
- Adjust the keyboard to a flat position
- Learn to use your mouse with both hands
2. Take regular breaks
- 5-minute breaks for every 20-30 minutes of work
- Walk around, change position
- Move to a different task
3. Exercise
- Do stretching exercises for wrists, arms, and neck
- Get up and walk around, stretch your legs
- Take it easy after being on holidays
4. Posture makes perfect
- Don’t slouch – it puts strain on the neck
- Sit up straight – it can prevent back strain
- Adjust your seat – to promote proper posture
5. Assess the workstation
- Check your chair for the correct height
- Rearrange your desk to balance the right-hand/left-hand demands
- Make sure your screen, keyboard, and mouse are positioned correctly
6. Set reminders
- Use a timer on your desk, computer or watch and stick to it
- Attach a list of exercises to the computer monitor
- Remind your co-workers
Detailed information and photos on preventing computer-related RSI can be found here. For further assistance in managing RSI or MSD’s in your organization you can contact us directly, during business hours, using our chat feature, by phone at 1-844-377-9545, or you can reach us by email at [email protected], and you can always connect with us on Facebook ,Twitter , or LinkedIn.