Repetitive Strain Injury (RSI): Prevention and Management Tips

In today’s world, many of us spend long hours at a computer, on our phones, or doing tasks that require repetitive movements. Over time, this can lead to Repetitive Strain Injury (RSI), a condition that causes pain, weakness, or stiffness in muscles, nerves, and tendons.

For seniors, carers, and NDIS participants, RSI can affect daily independence and quality of life, making simple tasks like cooking, typing, or lifting more challenging. The good news is that with the right strategies and support, RSI can often be managed, and even prevented.

👩‍⚕️ What is RSI?

RSI is an umbrella term used to describe pain caused by repetitive movements or overuse of certain body parts, most commonly in the:

• Wrists and hands (typing, using devices, manual tasks)

• Elbows (lifting, repetitive work)

• Shoulders and neck (poor posture, long sitting periods)

Symptoms can include:

• A dull ache or throbbing pain

• Tingling, numbness, or weakness

• Stiffness or reduced range of movement

🛡 How to Prevent RSI

Prevention is always better than a cure. Here are simple, practical steps you can take:

1. Set Up Your Workspace Ergonomically

• Keep screens at eye level to avoid neck strain.

• Support your wrists with a neutral position while typing.

• Use supportive seating that encourages upright posture.

2. Take Regular Breaks

• Follow the 20-20-20 rule: every 20 minutes, rest your eyes and change position.

• Every hour, stand, stretch, and move.

3. Strengthen and Stretch

• Gentle stretching of the wrists, shoulders, and back can reduce tension.

• A physiotherapist can prescribe strengthening exercises to support muscles and joints.

4. Use Assistive Devices

• Consider ergonomic keyboards, mouse alternatives, or padded grips for tools.

• An Occupational Therapist (OT) can recommend modifications to make daily tasks easier and safer.

💪 Managing RSI Once You Have It

If you already have RSI, the focus shifts to pain relief, recovery, and prevention of further strain.

1. Rest and Modify Activities

• Avoid or reduce the activities that trigger pain.

• Use pacing strategies, break tasks into shorter sessions.

2. Apply Heat or Cold

• Cold packs help in the early stages to reduce inflammation.

• Heat packs can soothe ongoing muscle tension or stiffness.

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3. Seek Professional Support

• Physiotherapists can provide tailored exercises, manual therapy, and education to aid recovery.

• Allied Health Assistants (AHAs) can support you in following a safe program at home.

• OTs can adapt your environment and suggest equipment to reduce future strain.

4. Build Healthy Habits

• Maintain good posture during everyday activities.

• Stay active, gentle movement helps circulation and healing.

• Focus on general health: quality sleep, hydration, and balanced nutrition all aid recovery.

🌟 Key Takeaway

Repetitive Strain Injury can impact your comfort and independence, but it doesn’t have to take control of your life. With the right prevention strategies, treatment, and allied health support, you can reduce pain, protect your joints, and keep doing the activities that matter most.

Ready to Take the Next Step?

At Arriba Physio, we provide mobile physiotherapy and wellness services across the Sunshine Coast, supporting seniors and NDIS participants in staying active, safe, and independent.

📞 Contact us today to book a home visit or learn how our team can help you manage RSI.📧 Follow us for more practical health and wellness tips.

Disclaimer: This information is general in nature and is not a substitute for professional medical advice. Please consult your healthcare provider before making health decisions.