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.
However for the majority of us, this would involve a complete change of career that doesn’t involve the use of a computer. As this is impractical for most people, you are left with two practical options; avoid getting the injury in the first place, or develop a method of managing it so can continue using computers.
RSI is avoidable, and this is obviously the best plan. As anyone has experienced RSI will tell you, it’s painful and has a serious impact 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 working area to suit you – not the other way around.
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. Purchase in a good adjustable chair that maintains your posture. It might seem expensive at first but is less costly than back treatment and much less painful.
4. Adjust your desk to the right height for you. This is not the same thing as what your chair will allow. If necessary, insert small blocks of wood under the legs or saw a bit off if its too high. Alternatively invest in a height adjustable desk.
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 several different mice and keep the one you have. Keep alternating between them to minimise repetition. A trackball might seem strange to use at first but you will soon get used to it. Vertical mice also help to reduce twisting or pronation in the wrist
7. Get a document holder and position it over and behind your keyboard. The key feature is that you want to keep all your work in a straight line head up position
8. Place your monitor at eyelevel and at a reasonable distance. Monitor arms are excellent for this and also free up space on your desk. If you use a laptop screen make sure you position it the right height and always use an external keyboard and mouse.
9. Use RSI Guard – ALWAYS. You are part of the problem because you think it won’t happen to you or you simply can’t be bothered. RSI Guard is simple software that can really help you be more aware of how your behaviour is hurting you.
10. Make changes now. Your body can handle a lot of abuse, but when it gives up – you are in big trouble, and the road back is painful and slow. Some people never recover.
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