RSI’s and the Workplace: Preventing Inuries at Work
By Drew Nesbitt BA, TCMP, Ac., ROHP • Filed under Articles by Drew, Pain Management • October 13, 2009
Repetitive Strain Injuries (RSI’s) cost Canadian companies an estimated $26 billion dollars annually with the majority of those costs being covered by the Canadian tax payer and not by the employer. The potential for developing Repetitive Strain Injuries (RSI’s) is all around us; when we are washing the dishes, playing a musical instrument, gardening or playing our favourite sports. However, since we spend the majority of our time at the workplace with most of us performing repetitive tasks in a stressful environment, we significantly increase our chances at developing this insidious class of injury.
The Nature of an RSI:
Repetitive strain injuries in the workplace are deceptively dangerous. They develop slowly and insidiously and generally do not cause a tremendous amount of harm in the initial stages. So, with every click on that ball and chain we call a computer mouse, we are causing damaging and repetitive “micro” injuries to our muscles, tendons and nerves without even realizing it. We are unaware of the damage because the pain is not yet severe enough for us to want to change our behaviour or activity. The initial stages of an RSI can continue for years before pain becomes an issue (the most dangerous) or they can develop more quickly in a matter of days or weeks. Unfortunately, most workplace related RSI’s develop over many years which can ultimately be the most difficult to treat.
So why does RSI related pain differ so much for everyone? In my practice, I have found that the appearance of pain depends on a number of factors; job description, physical activity levels, age, injury history, stress levels and diet. In my opinion, all that an RSI needs to surface is a week of eating food from the vending machine, a run in with the office know-it-all and some overtime hovering over the computer. Put these common workplace ingredients together and you have the unfortunate recipe for a painful repetitive strain injury.
What does an RSI feel like?
Repetitive strain injuries can be anything from mild symptoms like general fatigue and weakness to debilitating pain that is sharp and severe and disabling. The term repetitive strain injury, is basically a catch all phrase which can include just about any tendon, muscle or joint of the body. However, when you observe most workplaces today, the majority of the RSI’s are in the upper body; more specifically, in the hands, arms, elbows, shoulders, upper back or neck.
Common examples of Workplace RSI’s
There are too many RSI’s to fully cover each one so I will review some of the most common RSI’s in the workplace.
Carpal Tunnel Syndrome: when the nerve supply to the hand is “pinched” leading to pain, numbness and tingling in some of the fingers and thumb of the affected side. All too common in the workplace especially with individuals working on computers, but this is only one of many RSI’s.
Epicondylitis: (tennis elbow and golfers elbow) in my experience, is just as common in the workplace if not more. People using a computer mouse, painters, electricians, bankers and mechanics are all partial to this very common type of RSI. Burning pain and weakness around the elbow and forearm are characteristic of epicondylitis sufferers. Another area which is commonly affected at the workplace is the upper back and shoulder area.
Tendonitis: in the shoulder area is a very common injury in many workplaces and can eventually turn into frozen shoulder which can be extremely painful and debilitating. I have often seen nurses working with rotator cuff tendonitis due to the lifting of heavy patients.
Computer Back: This one I have made up because I see it so often. Computer back is mostly an upper back issue which typically involves rounded shoulders due to weak upper back muscles combined with shortened, tight muscles in the chest. This is due to our posture at the computer or with any job that requires us to work with our hands and arms in front of our bodies for long periods of time.
Poor Posture: People would never know it but poor posture (i.e. slouching over a desk) can slowly cause RSI’s in many different areas including the neck, shoulders and the area between the shoulder blades. I feel that this problem is the worst of them all. It is the most insidious RSI out there and can take years to manifest itself as pain. However, it can cause the most problems. Tension headaches, tendonitis, tight muscles and the unfortunate “hump-back” are all issues which result in poor posture at work. Fortunately, there are some simple resistance exercises which can successfully reverse these problems (see *note at bottom).
How to Prevent Workplace RSI’s
The following suggestions are recommended for people wishing to prevent RSI’s and for people already suffering from a repetitive strain injury. For those already suffering, it is also important to see a qualified healthcare professional to properly assess and treat your injury to hasten recovery time.
Get Regular Exercise: As mentioned above, our bodies are designed to move and move you should! The last thing you want to do after working a 12 hour shift in a hospital is to go home and spend another minute on your feet let alone 30 minutes exercising. However, we all must find the time to fit in regular exercise despite how short on time you may feel you are. Be creative; walk to get your groceries at the local market and take a few extra side streets to get home. Walk the dog more often. Get a buddy to do some exercising with you. Other great options include Yoga, Pilates and Tai Chi.
Think about it this way; the more you put your muscles to the test outside of work with regular exercise and activity, the better your body is able to adapt to the stressors of the workplace including the prevention of repetitive strain injuries.
Eat a healthy balanced diet: That’s right, eating properly can actually help your body minimize the effects of inflammation. Some easy things to do are minimize your intake of saturated fats, refined sugars and refined flours. Foods with these ingredients tend to create an acidic environment in our bodies which can increase your chance of inflammation. Get a variety of fruits and vegetables and drink plenty of water and consult your local Nutritional Consultant to find out more about how foods and supplements can help you cope with your RSI.
Maintain Proper Posture: I can’t stress enough how important proper posture is at preventing RSI’s in the workplace. Whether you are on your feet all day or at a desk, keeping your shoulders relaxed with your head and neck centered above the body is very important. Contact your healthcare provider for more information about proper posture.
Take Mini Breaks: Get away from your desk more, roll your shoulders head and neck, stand on your tippy toes to flex your lower legs or go get some water. All of these simple little breaks can increases circulation to the muscles supplying much needed oxygen and nourishment. There is a new work philosophy out there called the “Slow Revolution” which is finding a balance between using time-saving technology and taking the time to enjoy a walk or a meal with others. Proponents believe that while technology can speed up working, eating, dating, etc. the most important things in life should not be rushed.
Therapy: Regular therapy like acupuncture, massage or chiropractic can keep your body in tip top shape. Going once a month is a great way to maintain balance and health. If you have pain or get an injury, see the appropriate healthcare practitioner immediately. This way you can increase your chances of a speedy and complete recovery rather than masking the pain with pills. Acupuncture has been proven to be very effective treating the pain and inflammation due to repetitive strain injuries. Consult your local TCM practitioner for more information.
Workplace Massage: This is a new and emerging workplace wellness initiative that a lot of forward thinking companies are using to minimize the effects of RSI’s on their hardworking staff. Massages are performed in comfortable chairs perfectly suited to reach the hands, arms, shoulders, neck and back. There are many other benefits to this service which include improved morale, and productivity and decreased stress and absenteeism. Visit http://www.act-now.ca/ for more information on this valuable service.
Reduce Stress Levels: Stress is finally becoming a concern for businesses and companies spend millions on ways to reduce it in the workplace. Basically put, stress makes all your repetitive strain injuries worse. Deadlines will keep you at the computer for longer periods of time increasing the chance of injury. Reduce your stress and you can expect less injuries at work.
Finding the Cause: It is important to find out what it is that you are doing that is causing the RSI at your work. Is it clicking the mouse? Lifting heavy patients? Mopping the floors? Finding out the cause of an RSI can be a mystery when attempting it on your own, ask your healthcare professional for help in this area.
Repetitive tasks are everywhere! Your job, home, when you pick up your child, when you drive your car but if you follow the tips above for preventing RSI’s and get the help from a qualified healthcare professional when needed, you will be working more comfortably with less injuries and with more extra energy for life outside of work.
Experience Workplace Massage at your office! Contact A.C.T. Workplace Massage at info@act-now.ca or visit their site at www.act-now.ca for more information. Mention this article and you will receive a special discount!
A.C.T. Workplace Massage services cities all over Ontario including Ottawa, Peterborough, Toronto and the GTA.
Interested in natural pain relief with your RSI? Contact Drew today.
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