Keyboarding and Ergonomics

Improve your well being at work

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Repetitive Strain Injury (RSI)

Have you ever experienced pain after constantly performing the same action over and over again? That pain you feel is likely a condition known as repetitive strain injury (RSI), which is due to the excessive repetition of an action. The reason you feel this pain is because of the damage done to your tendons, nerves, muscles, and other soft body tissues.
As simple as your actions may be, they make you vulnerable to RSI. From playing an instrument to texting your mother, any action could essentially be a potential threat! And as trivial as they may seem, the symptoms of RSI can be very irritating.

Symptoms of RSI

Symptoms of RSI include...


  • pain and aching
  • stiffness
  • throbbing
  • tingling or numbness
  • weakness
  • cramp

Stages of Injury

The stages of injury for the symptoms of RSI are very straightforward. The stages of injury are divided into the mild, moderate, and severe stages.


Stage 1 (early symptoms): Stage one begins to put pain on the "sufferer" as they continue to repeat a particular action. Luckily for the sufferer, the symptoms may lessen if their muscles and affected tendons are given a break!


Stage 2 (later symptoms): If the condition isn't cared for, stage 1 will only begin to get worse. Stage 2 consists of swelling, redness, and muscle or joint stiffness. These symptoms could possibly last for months.


Stage 3 (severe symptoms): Severe symptoms of RSI are just as bad as they sound. The sufferer may not even be able to perform simple tasks at home, let alone continue to work. The sufferer could experience pain, weakness, and fatigue, even during sleep.

How to Prevent RSI (ergonomics)

By utilizing ergonomics, a study of how people tend to work in their environment, you can easily fit your workplace to suit your tendencies. While ergonomics do sound incredibly foolish, you'll realize that with a few steps, such a study could actually benefit and help you...


  • increase comfort
  • prevent stress
  • reduce risk of injury
  • decrease fatigue

Ergonomics consider all of the physical stresses a job might possibly place on your joints, muscles, nerves, tendons, bones and so on. With a countless number of aspects, you can use a series of extremely specific steps to fit the workplace to you!

Here are a few steps to get you started...
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Office Exercises

Office exercises? That's right folks, this is as preposterous as it gets! While no one may ever actually take office exercises seriously, office exercises are actually very useful. Since your lack of movement will probably cause you to feel muscle pain and strain, office exercises are a perfect excuse to simply look strange! All jokes aside, office exercises should often be used when working at a computer to reduce the risk of feeling muscle pain and strain, since such work barely requires any changes in body position. Here are a few exercises to get you started...
And even more...



  • Chin tucks
  • Neck rotations
  • Neck side bends
  • Neck forward bends
  • Chest stretches
  • Wrist extensions
  • Wrist flexing
  • Finger stretching
Ergonomic Desk Exercises : Achieving Fitness Goals

Fun Facts

Since all I've been doing is bore you with boring facts, I'll try to enlighten you with a couple fun facts now! Did you know that...






  • Sitting down all day is as bad as smoking a pack of cigarettes?! Obviously, these 2 actions harm you in completely different ways, but researchers discovered that sitting 6-8 hours a day is just as unhealthy as smoking a pack of cigarettes a day!
  • Sitting down all day makes you prone to heart attacks?! According to the research of scientists from the Pennington Biomedical Research center, people who sit down for most of the day are 54 percent more likely to die from a heart attack!
  • Sitting down all day makes you more likely to contract diseases?! Research shows that sitting increases your chances of getting diabetes, heart problems, and even cancer.


Now you know! In short, you should not always sit down at a desk. Be sure to use ergonomics so that you don't strain yourself the next time you use your computer! And in this time and age, that "next time" will be coming really soon.

Works Cited

"What Is RSI." - Ergonomics Now. N.p., n.d. Web. 09 May 2016. https://www.ergonomicsnow.com.au/what-is-rsi.


"Ergonomic Desks: Fun Facts on Sitting - NextDesk Blog." NextDesk Blog. N.p., 2013. Web. 09 May 2016. http://www.nextdesks.com/blog/ergonomic-desks-fun-facts-on-sitting/.


"OSH Answers Fact Sheets." Government of Canada, Canadian Centre for Occupational Health and Safety. N.p., n.d. Web. 09 May 2016. https://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html.


"Ergonomics: What Is It?" Ergonomics: What Is It? N.p., n.d. Web. 09 May 2016. https://ehs.okstate.edu/modules/ergo/What.htm.


"Symptoms of Repetitive Strain Injury (RSI)." News-Medical.net. N.p., 2012. Web. 09 May 2016. http://www.news-medical.net/health/Symptoms-of-repetitive-strain-injury-(RSI).aspx


D. Roger and R. Hutchinson. "The Right Fit: Fitting the Workplace to you." PowerPoint presentation.