Tips for Preventing Carpal Tunnel and RSI in the Workplace

Everybody just wants to do the things they need to- and love to do - without any pain. Inflammation, pain and impaired mobility don’t have to be your lot if you have a computer job that keeps your hands clasped onto your computer mouse hour after hour. For a condition such as Carpal Tunnel Syndrome (CTS) or Repetitive Stress Injury (RSI), there are certain factors that increase your risk of these disorders, and you need to know what to focus on to prevent them. If you already have RSI issues, new behavior might be required from your part. Certain day-to-day behaviors which allow for repeated stress to the wrist can bring about irreversible damage. It is encouraging to know that RSI responds well to treatment if you start treating it in the early stages. These tips can help and prevent carpal tunnel -

• If much of your work is computer-linked, break the monotony by varying your work tasks and giving certain areas of your body a break. Repetitive stress is essentially an overuse problem, so the idea is to give your hand a break from constantly clutching your computer mouse.
• Long-term repetitive movements of wrists and fingers can compress the median nerve, and anything affecting this nerve can lead to carpal tunnel syndrome. You experience tingling in the hand, pain and numbness. Repetitive strain injuries are mainly brought about by doing more than the body can manage, and recovery lies in strengthening the body's tissues.
• There are some simple ergonomic hand exercises to do which can both alleviate and also prevent painful symptoms. The exercises stretch the fingers, wrists, forearms and shoulders. For example:

Arm Stretch

• Place your right arm straight out in front of you with your wrist extended and your fingers turned down towards the floor.
• Spread fingers, using your left hand to apply pressure to the right hand which is facing downwards, all the while stretching your wrist as well as your fingers as far as possible.
• At the maximum point of flexibility, hold position for about 10 seconds and then switch hands and repeat. Try these stretches at least once a day to improve flexibility of wrists.

Shoulder Rolls

• Roll the front of shoulders forward and up. rnHold them like that for a few seconds and slide your shoulders back and down. Do this exercise 5x in each direction.
• Make sure you have an ergonomic work environment. With the right chair and desk, you develop the right posture, and working in the correct position reduces the risk of RSI. Certainly protective furniture and equipment can mitigate risks connected with desk-bound, computer jobs. Bad posture is a primary risk factor for RSI, and investing in some ergonomic accessories can assist with unnatural and awkward wrist positions.
• Ensure your working space is heated adequately. An uncomfortably cold work environment increases the risk of developing CTS as your hands are stiff and unyielding. If you can’t control the air conditioning, keep your hands warm by wearing fingerless gloves while working. You may even want to consider a wrist splint from your local pharmacy as these are useful for maintaining a neutral wrist position. They can even be worn at night to maintain your wrist in a neutral position.
• Did you know that your general health can help you fight off carpal tunnel syndrome and RSI? This is because your wrists are strengthened. Bone loss after the age of 20 can be slowed through adequate nutrition and exercise, decreasing the risk for injuries and fractures. Ensure you’re getting enough protein, as low protein intake decreases calcium absorption and calcium is an important mineral for bone health.

Conclusion: Carpal Tunnel Syndrome is a common Repetitive Strain Injury which can be debilitating, and accounts for many people taking sick leave. Anyone using a computer mouse regularly is at risk, and if you do develop RSI and don’t take steps to correct the problem, your injury could become more serious. Fortunately there are some precautions you can apply to help prevent the onset of RSI. Good posture with adjustable furniture is imperative as well as the proper technique with using a mouse. By adhering to the above-mentioned tips long term, you can steer clear of debilitating and painful RSI, avoid surgery and remain pain-free, functional and useful.