Newsarticle on statistics, symtoms and prevention of RSIs.
Tired? Stiff neck? Sore wrists? These could be the symptoms of a repetitive stress injury (RSI). Both painful and sometimes incapacitating, RSIs can cause tingling, numbness and pain, reduced flexibility and weakness in afflicted joints and muscles. RSIs are the fastest growing occupational illness in America, according to the Bureau of Labor Statistics.

Who's at risk? Anyone who uses the same muscles repetitively, day after day, such as computer operators, musicians, cashiers and assembly line workers. According to the Occupational Safety and Health Administration, 1.8 million workers have musculoskeletal injuries related to working conditions, and 600,000 people miss work because of them.RSIs of the hand, wrist and arm alone cost employers approximately $20 billion a year.

These figures don't include injuries incurred outside the office, where a boom in home computers has some users banging away at a keyboard 4, or more hours each day. People are logging onto the internet and playing desk-top computer games more than ever before, and computer use is one of the major culprits in RSIs. It might seem these injuries are inevitable given the computer-dependent society we live in, but it is possible to reduce the risk of RSIs through ergonomics.

A decade ago the word ergonomics sounded as foreign as its Greek origins, to most Americans. Not so today. Even if the word seems unfamiliar, the principals of ergonomics are becoming increasingly familiar to the public. Perhaps no group is more influenced, or should be more influenced by ergonomics than those working in offices. Employees can sit for entire eight hour shifts, or longer, staring at a computer screen and using a keyboard. The stress and strain this causes bones and muscles can be debilitating. Ergonomists attempt to reduce this impact by finding the most comfortable working position that creates the least amount strain on a worker's body.

One of the most important tools in a user-friendly workstation is the chair. The chair should be adjusted to an individual's height, allowing the operator to type with forearms parallel to the floor while feet rest flat. Shorter typists may need a footstool to accomplish this. The seat should comfortably support thighs and buttocks, but not push into the lower legs, where it can impede circulation. A general rule is that two, or three fingers distance should be between the chair and the back of the knees. The seat should be rounded downward in a "waterfall" design to reduce pressure on thighs. The chair back should be an "S"-shaped curve that will support the lower back, or the "lumbar" region of the spine. If a mouse is used frequently, a chair with armrests is a good idea. Armrests should not limit chair movement.

The mouse itself should be as close to the operator as possible, held in a relaxed manner and manipulated from the shoulder, not the wrist.

Another essential element of the workstation is the keyboard position. While typing,

Poorly designed desks can also create problems. A desk that is too low forces the computer operator to lean forward, bending the wrists and back, causing continuous effort from those muscles and those of the arms. This is not only uncomfortable, but hinders blood flow, resulting in neck and back pain and headaches, among other things. If the desk is not the proper height, the chair can be adjusted to compensate. The desk should allow both the keyboard and monitor to be positioned correctly.

Proper monitor placement is also important. Awkward positioning of the neck and head to view a monitor can result in reduced blood flow to the arms and hands - the very muscles doing the work. A poorly placed monitor can also cause eye fatigue and drowsiness. A monitor should be straight in front of the user. The top row of characters on the screen should be at, or slightly below eye level (people who wear trifocals, or bifocals may require a slightly lower position). The monitor should be about one arm's length away (18 - 30 inches).

Lighting is another important factor in a good work environment. When eyes are constantly trying to adapt to changing, or poor lighting the result is often visual fatigue, general fatigue and headaches. It may also result in poor posture when someone repeatedly shifts positions to avoid glare on the screen. Lighting hues of 300 to 500 lux are best. Ensure windows are adequately covered to reduce glare throughout the day and that "task lighting", such as a flexible desk lamp, is available when necessary.

It's also important to take breaks and stretch muscles throughout the day. Gentle stretching of the neck, hands, wrists, upper back, shoulders, legs, ankles and lower back will help in reducing stress and fatigue and increase blood flow to these areas. To avoid eye strain, occasionally avert eyes from the screen and focus on objects farther away. Use assigned breaks to get up and walk around.

Most importantly, talk regularly about any problems with the company nurse, or family doctor, and schedule regular eye exams. It's much easier to prevent injuries than it is to correct them.

About the Author

Cathi Stevenson is a former editor and journalist who has sold more than 2000 articles world-wide. Her eBook "How To Publish & Market Your eBook For Just $5" made the publisher's best sellers' list within months of its release. Learn how she did it with tips from the Author's Cafe Newsletter. Sign up at: http://www.authorscafe.com. Cathi also owns the highly successful book cover design company: Book Cover Express. http://www.bookcoverexpress.com