I have had RSI now for around one year, caused by over using a computer. I was very surprised at the time that it was even possible to damage yourself just by typing too much and not having your computer set up properly! A year later I have learned a lot about this and am facing surgery, which is not even guaranteed to fix my hand -all just from using a computer too much. RSI is not a made up disease or something that happens just to old people, so if you rely on your hands and work at the computer all day listen up and take out some insurance for them by following my tips..
The 5 things you should definitely do:
1. Get some proper equipment
Is amazing when you think about it, that people spend hundreds of pounds regularly upgrading their processors and getting the best graphics cards but don’t pay any attention to their keyboards and mouse. This was definitely true for me. A good ergonomic keyboard and a vertical mouse can stop you stressing key areas in your wrists, don’t wait until it’s too late. Invest in your hands, trust me youll miss them!
2. Take regular breaks
This is a pretty simple one and probably the most important. It’s also the easiest one to miss especially if you’re in the middle of writing some code or your boss is riding you over a deadline. Did you know you’re not supposed to spend more than 4 ½ hours in one day on a computer according to UK government guidelines, I was pretty shocked to learn that. In the UK it is the employers responsibility to ensure staff get regular breaks and they should be as much as 10 minutes in any hour away from the computer. There are also great bits of software like work rave to remind you.
3. Think about your posture
This is one of those things that you’d expect an old lady to tell you or you’d find on some boring health and safety video with John Cleese on it. I was quite glad that my old job was in a cool company where I could slouch around, but as soon as i couldn’t use my right hand anymore that didnt seem so cool anymore! Sitting up straight and getting your equipment at the right angles really can make a huge difference. The advice always says make sure the top of your eyes are level with the top of your monitor so you’re not looking down constantly. After hours of Physio I’ve now learned why. If your neck is facing forwards all the time then your chest muscles build up and your shoulder muscles weaken causing the strain to be passed on your arms instead. Here is a link to a good article on posture which is well worth a read.
4. Get a good chair
Get a good chair with adjustable arms and make sure that the arms are level with your desk. Make sure your lower back is well supported and you’re sitting up straight if you sit badly for long periods of time you will end up straining different muscle groups and eventually this can have long-term effects. The problem of RSI conditions if they can take up to two years to develop symptoms, and by the time you start feeling pain it’s pretty much too late.
5. Exercise
This is another old cliché but it is very important. If you are sitting down all day and just using a few muscle groups these can quickly become overtired, and your other muscles start to weaken. Activities such as swimming , yoga and tai chi are generally recommended but failing that stretching regularly and even a good walk every day will help.
I would highly recommend anyone who spends long periods of time at a computer take some of this advice. RSI doesn’t get spoken about very much but it is becoming much more common, its very painful and can take years to get better!
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