Workplace Ergonomics

Fitting The Workplace properly For You

Do You Ever Ask Your Self What is RSI? Even If You Didn't Before. Do You Now!

RSI stands for Repetitive Strain Injury. Well, What does that mean? This is an injury to the muscles, tendons, and nerves of the neck, shoulder, forearm, and hand, which can cause pain, weakness, numbness, or damage of control. Now do you wonder how this is caused? Don't worry I will tell you. This is caused by many ways like repetitive tasks, forceful efforts, vibrations, mechanical compression, or continued uncomfortable positions. This is caused by the repetition of the uncomfortable positions over a long period of time.
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What Are The Symptoms to RSI

  • deficiency of endurance
  • loss of strength in the hands or forearms
  • numbness, or loss of feeling
  • Heaviness
  • Clumsiness
  • Deficiency of strength of your hands
  • Deficiency in control or coordination
  • Frequently having cold hands
  • Sensitivity
  • Sympathy pains
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Stages Of Injury

  • Stage 1:(mild) having pain, aching and tiredness of area. Stage 1 can last weeks or months, but is changeable
  • Stage 2:(moderate) Recurring pain, aching and tiredness occur a lot in the working day, continues at night and may interrupt sleep. This stage may last several months.
  • Stage 3:(severe) Pain, aching, weakness and tiredness are available even when you are resting. Sleep is often interrupted and you may be unable to do light tasks at home or work. This stage can last for months or years

Now After Knowing About RSI, You Probably Want to Know How to Prevent Ergonomics

  • Adjust height of seat and keyboard: for elbows to be at 90°
  • adjust the armrests
  • Keyboard top should be about 28" from floor
  • knees need to be slightly higher than hips with your feet flat on the floor
  • the forearms should be horizontal when using a keyboard or mouse
  • adjust the seat's backrest: do not sit on the edge of your seat. Your lower back should rest lightly against the backrest
  • Adjust the monitor: monitor should be right in front of you. Should be 18" to 20" away from you. When you are seated, the top of the monitor should be at or slightly below eye level
  • Use light where needed, not adding light for extra light
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  • use an anti-glare screen to reduce light reflected from the monitor
  • use document holder to reduce both neck and eye strain
  • Keep your upper arm almost vertical when typing
  • Allow at least 3" between the edge of the desk and your keyboard to serve as a wrist rest
  • use a padded wrist rest if needed
  • Change what you are doing for 10 to 15 minutes every hour (look around)
  • the different task should have a lower level of repetitive hand motion or visual activity
  • put the mouse at the same level of the keyboard
  • when using the mouse keep your arm by your side with your forearm
  • take 5 minutes break every 1-2 hours, to reduce stress, reduce fatigue, improve flexibility, and reduce risks of injury
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Office Exercises

  • Exercise your eyes by focusing on a distant object for 15 to 30 seconds
  • blink normally to prevent eye dryness
  • chin tucks
  • Neck Rotations
  • Neck Side Bends
  • Neck Forward Bends
  • Chest Stretches
  • Wrist Extension
  • Wrist Flexing
  • Finger Stretches

IF You Develop R.S.I

When to look for help
  • you should do all the prevention strategies listed above
  • If you find you're getting worse, then you should get medical help

After you have seen a doctor and done what is needed, comes Recovery and maintenance

  • Rest as much as possible
  • Exercise regularly, including stretching and strengthing core muscles
  • Find a good doctor and stick to his or her program for you.
  • Work hard to develop discipline regarding your posture and typing habits.
  • Be patient and persistent
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Workrite Ergonomic Workcenter Guidelines to Promote Health and Prevent RSI

Work Cited

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< Ergonomics of Pipetting White Paper .jpg>.

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Digital image. N.p., n.d. Web. 05 May 2016.


Digital image. N.p., n.d. Web. 05 May 2016. < circles.jpg>.

Digital image. N.p., n.d. Web. 05 May 2016.<>.

Digital image. N.p., n.d. Web.05 May 2016. <>.

Digital image. N.p., n.d. Web. 05 May 2016. <>.

Digital image. N.p., n.d. Web. 05 May 2016. <>.

Digital image. N.p., n.d. Web. 05 May 2016.


"Repetitive Strain Injury." : How to Prevent, Identify, and Manage RSI. N.p., n.d. Web. 05 May 2016. <>.

"RSI in the Office." RSI in the Office. N.p., n.d. Web. 05 May 2016.


MCergo. "Workrite Ergonomic Workcenter Guidelines to Promote Health and Prevent RSI." YouTube. YouTube, 2008. Web. 05 May 2016.