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When it is best NOT to put your back into a job
by Carolyn Towndrow, Chartered Physiotherapist

Do you work at a computer, play a musical instrument, do a lot of gardening or craft work or play one sport regularly?

Contrary to what you might think, it isn't just people who work on computers who are at risk from RSI (repetitive strain injury). Anyone who sits for long periods and uses repetitive movements or anyone repeating the same action again and again is at risk. RSI has has a lot of press in the last few years with stories of people suffering severe pain and disability from hours at a desk - even having to retire early because of it. Current estimates are that approximately half a million okers suffer from RSI.

RSI does not describe a particular problem but is an umbrella term for a range of painful conditions. These include tendonitis, tenosynovitis, nerve trapping, muscle tension, carpal tunnel syndrome, nerve system tension and many more. The two most important factors in RSI are overuse and overstrain of soft tissues (muscles, tendons, ligaments, nerves) and poor posture, with stress as an additional common component. Just as Deep Vein Thrombosis was not discovered on an aeroplane, RSI was not invented by the computer industry! Many aspects of modern life demand that we perform functions more intensely and for longer periods. Add to this, ergonomically poor settings with inadaquate equipment, pressure of work and emotional stress, and muscle tension creeps in. Have you ever shaken out an aching hand after gripping a pen too hard? Even our hobbies and sports, sqeezed into our spare time, can put us at risk.

Under these circumstances tendons can become inflamed, nerves trapped, muscles tight and knotted and joints stiff, limmiting blood supply. The effect can begin gradually starting with mild intermittent symptoms, but if the activity continues it may become more severe until it is too painful to carry on. Unfortunately this is the point at which people tend to first seek GP advice or come for treatment at Physio and Therapies. The good news is, as with many soft tissue conditions, recovery is swiftest and most complete if caught early.

So what are the early warning signs of an RSI condition?

  • Pain, stiffness, tingling or numbness in an area during a certain task
  • Relief on stopping that task
  • Aching or stiffness after prolonged inactivity, particularly in the morning
  • Swelling or warmth to touch of the painful area
Symptoms are most common in the thumb, fingers, wrist, neck, shoulders, or shoulder blade area. However, some simple principles, applied during your day, can reduce risk greatly:
  • POSTURE: sit with a straight spine, relaxed shoulders and supported arms.
  • EQUIPMENT: ergonomically correct chairs, desks and other equipment are widley available (see contacts at end of article)
  • BREAKS: a short break every half an hour is advised, get up and move around to release tension and improve blood flow
  • STRETCHES: flexibility of joints, muscles and nerves can prevent tightness buliding up, a physiotherapist can advise or classes such as yoga can be helpful (see GP advice)
  • EXERCISE: overall body fitness is vital to basic health of body tissues, regular exercise such as walking is simple and effective.
  • VARIETY: try to ensure that work and spare time are spent in different positions. Computer work all day and sewing all evening may NOT be a good idea!
If you are concerned that you may be developing an RSI condition, consult your GP. A chartered physiotherapist can treat the problem and give advice as to future prevention and the Alexander Technique (a postural and tension release technique) can also be effective.

Helpful websites are:
www.raihelp.com
www.rsi-uk.org.uk
www.clara.net/ruegg
www.openerg.com