Are you one of those whose work involves sitting in front of computers for hours together? Do you also pride yourself in being quick on the keyboard? Are you one of those who wouldn’t be seen taking breaks at work? Chances are that you must have felt slight pain in the neck or a tingling sensation in your fingers or have felt muscle ache in the forearms at least once. If yes, then you could be one of the many who are suffering from Repetitive Strain Injury. If you didn’t, there is a chance that you will, if you don’t take care of your postures and your technique of working.
What is Repetitive Strain Injury?
Repetitive strain injury or RSI is a work-related disorder which affects the neck, lower limb, lower back, legs, jaws, chest and vocal chords. Dr. Deepak Sharan, Bangalore-based Consultant Orthopaedic Surgeon and Rehabilitation Specialist says “RSI is usually a multi-factorial disorder and several factors related to the nature of work, ergonomics, environmental factors, psychosocial stressors and individual predisposition together play a role”. Generally repetitive movements like typing, texting and writing cause RSI.
Symptoms:
RSI is caused by repetitive movements so it may take years before the symptoms are felt.
Initially the symptoms may be ignored as the pain is slight. Gradually however, the pain is felt in activities like typing, texting and other movements in the affected area. Then the pain becomes severe and is felt even when there are no movements.
Generally there is recurring pain or soreness in neck, shoulders, upper back, wrists or hands. Advanced RSI can also cause a loss of grip strength, lack of endurance, weakness and fatigue.
Who is at risk?
The main causes of RSI are Poor Posture, Poor Technique and Over use. The three factors coupled can cause RSI. You might be at risk for RSI if you -
- Have poor posture
- Have poor technique of working
- Use a computer more than two to four hours a day
- Have a job that requires constant computer use, especially heavy input
- Don't take frequent breaks
- Don't exercise regularly
- Work in a high-pressure environment
- Have arthritis, diabetes, or any other serious medical condition
- Keep your fingernails long
- Have an unhealthy, stressful, or sedentary lifestyle
- Weigh more than you should
- Don't sleep well
Computer Related Injury
According to a report, 4 out of 5 computer users suffer from RSI symptoms. The numbers of RSI in India are rising as India is a prominent IT destination for the world. According to a study by Dr. Deepak Sharan, 75% of the 35,000 IT professionals showed CRI or Computer Related Injury. His study also pointed that men outnumber women in RSI cases in India.
Why should you care?
RSI is a debilitating condition which if untreated, can severely affect domestic and work life of a person. Daily tasks like opening the door, carrying weight become difficult. Advanced CSI may cause you to lose your job as typing becomes impossible. Dr. Sharan’s study shows that Over 100 young IT/ITES Professionals have lost their jobs because of advanced, neglected RSI.
In India, RSI is not considered as a compensable occupational illness and there are no protective laws for the employees that lose their job. It is the worker will have to deal with RSI and its treatment.
What you can do?
Dr. Sharan’s study shows that some of the most common ergonomic factors lead to RSI. The factors are-
- Not taking enough breaks
- Improper monitor height
- Resting the arms while typing
- Keeping the keyboard too high
Dr. Sharan recommends some measures to avoid RSI -
For Laptop users: Laptop users must use an external keyboard and mouse, placed just above the lap level, and use a laptop stand or place the laptop on books so that the top most part of the screen is close to the eye level.
Placement of keyboard: Both the keyboard and mouse should be placed just above the level of the lap. The elbow should be tucked close to the body and should make an angle of around 100 degrees. For most people, this means using a tray.
Armrest: Lower the armrests to the thigh level and do not rest the elbow on it while typing. If that is not possible throw the armrests away.
Backrest: Sit with the back supported on the chair’s backrest with thighs sloping down slightly so that the hips are higher than the knees.
Keep wrists unsupported: The wrist must be kept unsupported while typing and gel pads should not be used as wrist rests.
Straight line: The chin should be kept tucked in so that the ears, shoulders, elbows and hips should meet an imaginary straight line.
Breaks: Micro breaks of 5 second every 5 minutes and macro breaks of 2 minutes every 30 minutes.
Companies need to do more
With 75% of the workforce affected in software industry and many more in other fields there is lot that companies can do. Dr Sharan says “most MNC’s in India blindly copy Ergonomic recommendations from American or European countries, ignoring the fact that the average Indian worker is at least 5 inches shorter than his/her overseas counterpart”.
He says, “Among those professionals who were studied, over 60% of had received no training in Ergonomics at their offices and another 30% had received incorrect ergonomic advice, usually from salesmen of office furniture or medical professionals with no knowledge or qualifications in Ergonomics”.
Misdiagnosed in India
RSI is misdiagnosed in India as slipped disc, spondylitis, elbow tennis and arthritis as there is lack of awareness even with the doctors. The available treatments are combination of massage, trigger point therapy, yoga, Alexander therapy and Pilates.
Though RSI affects people in Software field more; it is more prevalent in those individuals who are already suffering from diseases like Diabetes and arthritis, those who do not exercise and who do not take breaks while working. It also occurs to those who work in highly stressful work environment. So by having a correct posture, taking breaks and dealing with stress in a better manner, we can reduce the chances of RSI affecting us.
