Micro Breaks – the little solution to the big problem of RSI.

With millions of people suddenly working from home around the world there is an important question being asked around a potential explosion in the incidence of workplace RSI. People working from home typically have poorer workstation ergonomics, are spending more time at their computer (taking all their meetings on Zoom), they are getting less physical movement from their daily routine (with no commuting or travel to meetings) and they are getting fewer natural breaks from meetings or going out for lunch. It is also likely they are experiencing higher overall stress levels with job insecurity, disruption to routines and worry about the economy and infection.

It would be very surprising if this perfect storm of ergonomic risk factors doesn’t result in an increase in RSI issues, corporate absenteeism and LWD (Lost Work Days). So, what can organizations do to counter these risks? One of the most effective measures is to implement the use of 'micro-breaks' across their community of computer users. Micro-breaks might sound small, but research shows they can have a large impact on computer user well being.

What is a 'micro-break' and why is it needed?

A micro-break is a short break of 8 to 25 seconds taken after using the computer for 5 minutes or so. Such a short break may hardly seem worthwhile, however micro-break have been found to be the most effective breaks you can take when using a computer. This is because when you take small breaks often you can actually intervene to prevent the build up of muscle fatigue. This is much more effective, in terms of preventing injury, than taking longer breaks less regularly to let muscles recover once they have become fatigued.  

When you are working at the computer your posture is normally static. Your hands are held over the keyboard, or holding the mouse, and your eyes are fixed on the screen. The holding of this static posture actually uses muscles in the neck, shoulders, arms and hands. Although the level of use here is not high, it can regularly be sustained by computer users for several hours. This is enough to significantly reduce the blood flow to the muscles.  

Muscles are designed to cope with this long term work to some degree, by using stored energy; but as this energy runs out, muscle fatigue sets in and lactic acid builds up, causing the muscles to ache.  

To prevent this scenario, your muscles should be regularly replenished by relaxing them briefly to restore good blood flow. In activities using dynamic muscle contraction this occurs automatically. For example, in swimming, walking or cycling your arms and legs (and thus your arm and leg muscles) work and rest alternately. In fact, dynamic activities like this, where the muscle is alternately tensed, then relaxed actually help to 'pump' more blood through the muscle. Unfortunately, for activities involving static muscle contraction or constrained posture, such as using a computer, regular relaxation and rest may not occur.  

In the days of mechanical typewriters a change of posture and a break for the muscles occurred automatically when changing the paper, using the return lever, or pausing to white out a mistake. However, with modern computers these substantive physical activities no longer occur and we have to artificially reintroduce them to our working day. Using a computer is a low intensity activity and the breaks need only be a short 'pause' (as little as 10 seconds) to adequately replenish the muscles. We call these 'micro-breaks'. Micro-breaks have been shown to be very effective at preventing discomfort and RSI, and in reducing existing discomfort. If you do nothing else, at least take micro-breaks!

When should I take a 'micro-break'?

Determining the right interval between micro-breaks requires consideration of a number of factors including:

• Your resistance to fatigue, which depends on your fitness.
• Your level of muscle tension, which is affected by stress.
• How effectively you take your breaks.
• Whether you have had past problems with discomfort or injury (for example, RSI).

The more strenuous the activity and the longer you work, the more often you should take a micro-break. For very strenuous activity, the muscles tire quickly. As an example, try picking up a chair and holding it still at arm’s length. In as little as 20 seconds your arms will begin to ache and (unless you are very strong) you will have to put it down for a short while and rest before you can pick it up again. For computer use, the level of muscle activity is much lower, and the muscles can operate longer between needing breaks.  

Experts recommend micro-breaks be taken after 5 to 10 minutes of continuous muscle tension, for 8 to 25 seconds. Unlike the chair holding exercise, this 5 to 10 minute interval is not chosen as the fatigue limit for your muscles. The fatigue build-up after 5 to 10 minutes should be undetectable, but the cumulative effect by the end of a long day can be very noticeable. Taking a micro-break every 5 to 10 minutes will allow you to maintain sustainable work habits at your computer every day for many years without developing any problems.

How do I take a micro-break?

The idea of a micro-break is to relax all your muscles, and your mind (stress is an important contributor to muscle tension). Below are a number of pointers to help you take a micro-break properly:

1. Rest your arms in your lap, or drop them at your sides.
2. Allow your shoulders to "hang loose".
3. Lean back in your chair a bit.
4. As you breathe out, just "sag" and "let everything go".
5. Look away from the screen into the distance, or close your eyes briefly, and relax...

Relaxing your muscles properly for a micro-break requires practice, and those who need it most often find it the hardest. Only a few seconds of complete relaxation is needed to refresh your muscles, but it usually takes a few seconds for most people to relax properly and to perform the activities listed above. 

Wellnomics stretch break software can help you save the day!

Thousands of organizations worldwide trust Wellnomics unique (WorkPace) stretch break software to reduce workplace RSI and Musculoskeletal injuries. Multiple scientific studies and over 60 ergonomic software pilots in North America, Europe and Australasia have shown that deployment of Wellnomics succeeds in getting office workers to take those all important micro breaks and stretch breaks which increase comfort, productivity and significantly reduce RSI complaints among office workers. If you would like to know more visit www.wellnomics.com