Recently I've had RSI and been having physio. My physiotherapist seems to be very experienced and pretty much right about everything. Here's what she told me:
1. Fix your posture.
2. Use ergonomic devices.
3. Exercise to strengthen your core and back muscles, and counteract your sedentary lifestyle.
Details below.
1. Posture
The main cause of RSI is bad posture at the desk. Both the way you type and use the mouse, but importantly also the way you sit.
There's little point treating the symptoms if you don't treat the cause. Looking around my workplace, I see pretty much no-one in the correct posture.
- The back of your chair should be in contact with your back, i.e. actually touching it at all times.
- You should be right under the desk. If your chair has arm rests that stop you from getting under the desk, get a new chair.
- Top of screen at eye-level (most people have this spot on).
- Keyboard a little back from the edge of the desk.
- Elbows at approximately 90 degrees
- your wrists should not be at an awkward angle as they approach the keyboard.
2. Ergonomic devices
Get a good sized keyboard. Don't use awkward keyboard shortcuts, e.g. alt-tabbing on a Mac running virtual box requires your left thumb to reach underneath the other fingers. This is bad. Re-map common shortcuts or use two hands.
Get a mouse that has a natural (hand-shake/vertical) grip. e.g.
I also had RSI which progressed to the point where I was starting to worry if I'd be able to keep using a keyboard at all. A standing desk had helped for some time, but it was reaching the point where I'd stand for 3/4ths of the day, come home, and simply lie down.
I went to physical therapy, which identified problems with my neck and shoulders, and then we began working on those muscle groups and some of my core. I should note that these exercises were very gradual, such as using no weights or 1-2lb weights -- I didn't go straight to lifting!
After a few months of this, most of my symptoms have disappeared (I only went to phys therapy for about 1.5 months; afterwards I was able to keep doing the exercises at home). Also, my wife has noticed that my posture has naturally improved as a result of the exercises, such as my shoulders no longer rolling inwards.
I still have some remaining long term problems that I've had for a decade, but now I can sit and use a computer the whole day with very few problems. Of course, everybody's situation is different: physical therapy, surgery, and "The Mindbody Prescription" mentioned elsewhere have not helped a friend of mine. But at least in my case, it was a bit humbling to realize that all I really needed to do was exercise (and I'm not overweight, either).
Something else that helped me was getting a quality mechanical keyboard with low actuation and learning how to use it without bottoming out. The model that I like (CM Storm Quickfire Rapid) is unfortunately no longer made, but it uses Cherry MX Brown switches (not loud, but still has an actuation point) and has no numeric keypad, so I can keep the mouse close by without having to stretch my shoulder. I use blue switches at home, which have a more clear actuation point and thus are probably better for a mechanical keyboard novice, but they are probably too loud to use in an open office environment. This guide is very helpful for understanding the how & why of mechanical keyboards: http://www.overclock.net/t/491752/official-mechanical-keyboa...
1. Fix your posture. 2. Use ergonomic devices. 3. Exercise to strengthen your core and back muscles, and counteract your sedentary lifestyle.
Details below.
1. Posture
The main cause of RSI is bad posture at the desk. Both the way you type and use the mouse, but importantly also the way you sit.
There's little point treating the symptoms if you don't treat the cause. Looking around my workplace, I see pretty much no-one in the correct posture.
- The back of your chair should be in contact with your back, i.e. actually touching it at all times.
- You should be right under the desk. If your chair has arm rests that stop you from getting under the desk, get a new chair.
- Top of screen at eye-level (most people have this spot on).
- Keyboard a little back from the edge of the desk.
- Elbows at approximately 90 degrees
- your wrists should not be at an awkward angle as they approach the keyboard.
2. Ergonomic devices
Get a good sized keyboard. Don't use awkward keyboard shortcuts, e.g. alt-tabbing on a Mac running virtual box requires your left thumb to reach underneath the other fingers. This is bad. Re-map common shortcuts or use two hands.
Get a mouse that has a natural (hand-shake/vertical) grip. e.g.
http://www.amazon.co.uk/Wireless-Vertical-Ergonomic-Optical-...
This reduces the stress on your wrist. Made a huge difference to me. Check out the reviews.
3. Exercise
My physio recommended swimming, as physios so often do! It will strengthen your back and core, to help you sit up straight.
However, she also recommended walking. Walk at lunch and in the evening, to get away from the sitting posture.
This has pretty much cured my RSI. Take it or leave it! :-)