How can you minimize the risk of repetitive strain injuries while typing or using a mouse?

1 Adjust your posture

One of the most important factors in preventing RSIs is to maintain a good posture while working. This means keeping your back straight, your shoulders relaxed, your elbows close to your body, and your wrists neutral. Avoid slouching, hunching, or leaning forward, as this can put extra pressure on your muscles, tendons, and nerves. You can also use a lumbar support cushion, a footrest, or an ergonomic chair to help you align your spine and support your lower back.

2 Choose your equipment wisely

Another key factor in preventing RSIs is to use the right equipment for your work. This includes choosing a keyboard and a mouse that fit your hand size, shape, and preferences. You can also opt for ergonomic or wireless models that reduce the strain on your fingers and wrists. Additionally, you should position your monitor at eye level and about an arm's length away from you, so that you don't have to tilt your head or strain your eyes. You can also adjust the brightness, contrast, and font size of your screen to make it easier to read.

3 Take frequent breaks

A common cause of RSIs is overuse or prolonged use of the same muscles or joints. To avoid this, you should take frequent breaks from typing or using a mouse. Ideally, you should take a 5-minute break every hour, or a 15-minute break every two hours. During your breaks, you should stretch your fingers, wrists, arms, shoulders, and neck, and do some gentle exercises to improve your blood circulation and flexibility. You can also use this time to rest your eyes, drink some water, or do something else that relaxes you.

4 Vary your tasks

Another way to prevent RSIs is to vary your tasks throughout the day. This means alternating between different types of activities that use different muscles or skills. For example, you can switch between typing, reading, talking, listening, or writing. You can also change your position or location every once in a while, such as standing up, walking around, or working from a different spot. This can help you avoid boredom, fatigue, and monotony, and stimulate your creativity and motivation.

5 Use keyboard shortcuts

One of the easiest ways to reduce the risk of RSIs is to use keyboard shortcuts instead of your mouse. Keyboard shortcuts can save you time, effort, and energy, and minimize the movement of your fingers and wrists. You can use keyboard shortcuts to perform common tasks such as copying, pasting, deleting, undoing, or switching between windows. You can also customize your own keyboard shortcuts to suit your needs and preferences. You can find a list of keyboard shortcuts for different applications and operating systems online or in the help menu.

6 Seek professional help

Finally, if you experience any signs or symptoms of RSIs, you should seek professional help as soon as possible. Don't ignore or dismiss your pain, as it can worsen over time and lead to more serious complications. You should consult your doctor, physiotherapist, or occupational therapist for diagnosis and treatment. They can advise you on the best course of action, such as medication, therapy, exercises, or surgery. They can also help you modify your work environment, habits, or routines to prevent further injury or recurrence.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?