In many cases repetitive strain injuries can develop because the body is not designed to withstand the usage it is put through during parts of our working lives. Employers have a responsibility to provide working conditions and practices that minimise the risks of employees developing repetitive strain injuries, but there are some aspects of injury avoidance that can be implemented by the employees themselves, in addition to the measures provided by the employer.
Exercising and stretching can have real benefits including increased and improved circulation, alertness and concentration. Below you will find a range of exercises that can be done during the working day to minimise discomfort and the risk of developing repetitive strain injuries
Eyes
Staring at a computer screen for a long period of time can cause tiredness and make your eyes sore. Focussing on something so close to you puts the eye under pressure, so every few minutes try to look to, and scan along the horizon; this reduces pressure on the eye and helps the eye to relax.
Neck
Sitting for long periods of time at a computer can cause your neck to stiffen, over time this can lead to discomfort within the neck. To avoid this happening, sit up, or stand up straight, and glide your head as far back as it will go – keeping your head and ears level. Then slowly glide the head forward and then repeat the movement three times.
Shoulders
Exercises such as ‘shoulder shrugs’ or ‘shoulder circles’ can help reduce muscle discomfort caused by sitting in the same position for long periods of time. These are performed by sitting or standing up straight and bringing the shoulders up towards the ears, alternatively circling the shoulders backwards three times with arms relaxed by your sides.
Upper Back
Research has found that the ‘upper back stretch’ can be very beneficial to workers and has been suggested by some medical professionals. To achieve this stretch: cross your arms and raise your hands to rest on the front of your shoulders and then using the arms push your shoulders back, keep your elbows down.
Hands, Forearms and wrists
These parts of the body also need stretching occasionally, and can be assisted in the long term by using a ‘forearm and wrist stretch’ and, for the hands a ‘forward press’.
Already developed RSI?
If you have developed a repetitive strain injury through your work and your employer has not done anything to help or avoid it developing, you might be entitled to make a claim for compensation – contact one of our solicitors today to see how we can help.