People often tell me that they have RSI (repetitive strain injury) and want to know which mouse I’d recommend to relieve their systems. I only wish that things were this simple to get an instant cure.
Repetitive Strain Injury or RSI is a term that encompasses a wide variety of conditions but is not an actual diagnosis. Its like the expression “sports injury” it could be a twisted ankle or a bump on the head!
So whilst I’d like to say “take this pill and call me in the morning”, this won’t solve the problem. Many doctors will recommend that you stop repeating the activity, that is causing the strain and ultimately resulting in the injury.
This is completely impractical advice if your work involves using computers and unless you’re prepared to consider a new line of work - you really only have two options: The first option is to avoid the injury in the first place or find a practical way of managing it so you can continue to use a computer.
Avoidance is a really good plan. Anyone who has suffered an RSI can tell you how miserable it can be and how shockingly serious its impact is on your working life.
Whether you are already suffering from RSI or want to ensure you take the right steps to prevent the injury, the following tips can help you work on a computer without suffering.
1. Adjust your whole workstation and environment to suit you.
2. If your equipment is not positioned correctly and you can not adjust it - it is not ergonomic and you will suffer as a result.
3. Start with your posture and invest in a good adjustable chair. It might seem expensive but is less costly than back treatment and much less painful
4. Get your desk to the right height for you - not what your chair will allow. You can do this by inserting small blocks of wood under the feet or saw a bit off its too high (if you share a workspace a height adjustable desk makes life much easier for all)
5. Get a fully adjustable keyboard like the Goldtouch. In fact get a Goldtouch, nothing else comes close. You can read up on why on the internet, just google “Goldtouch keyboard”
6. Get another mouse or even better get two, and keep the one you have. Keep switching between them so that you minimise the repetition. Get different ones, a trackball might feel a bit strange at first but you will get used to it. Vertical mice help a great deal to reduce twisting or pronation in the wrist
7. Get a document holder that can sit over and behind your keyboard. There are lots to choose from, the Microdesk will fit over the Goldtouch and gives lots of space for papers. The key feature is that you want to keep all your work in a straight line head up position
8. Get your monitor at the right height and distance. Monitor arms are really good for this, easy to use with flat screens and free up space on your desk. If you must use a laptop screen then make sure you have a stand to get it the right height and always use an external keyboard and mouse
9. Use RSI Guard Software - ALWAYS. RSI Guard is simple software that will help you build awareness of how your behaviour is hurting you and enable you to consciously prevent RSI.
10. Do something now! The whole problem with RSI is that your body will put up with the way you treat it for quite a long time but once it gives up - you are in big trouble, and the road back is painful and slow. Some people never really recover at all. They are the ones who found this stuff to boring to read, don’t join them!
Paul Goddard is an Education Officer at Keytools and a well known Repetitive Strain Injury expert. He claims that RSI problems are easily preventable and his company, Keytools provides assistive technology for people with Repetitive Strain Injury including the RSIGuide software for prevention of Repetitive Strain Injury
