Repetitive Strain Injury (RSI) is one of the most common issues affecting people who work at a desk. Typing, mousing, and sitting in the same position for hours can overload muscles, tendons, and joints—leading to pain in the hands, wrists, elbows, shoulders, neck, and upper back. The good news? Small ergonomic adjustments can make a big difference. Here are five practical tips to help prevent RSI at your desk job.
1. Set Up Your Desk for Neutral Posture
Your goal is to keep your joints in a neutral, relaxed position. Start with your chair: feet should rest flat on the floor, hips slightly higher than knees, and your lower back supported. Your keyboard and mouse should be positioned so your elbows are close to your sides and bent around 90 degrees. Avoid reaching forward or shrugging your shoulders—both increase strain through the neck and upper limbs.
2. Position Your Monitor at the Right Height
Monitor height plays a bigger role than many people realize. The top of your screen should be at or slightly below eye level, with the monitor about an arm’s length away. If your screen is too low, you may round your shoulders and crane your neck forward. Too high, and you’ll overextend your neck. Proper screen placement helps reduce neck tension that can contribute to RSI further down the chain.
3. Reduce Grip and Pressure While Typing and Mousing
Many desk workers unconsciously grip their mouse tightly or pound the keyboard. Over time, this excess tension can irritate tendons in the hands and forearms. Try to use a light touch when typing and keep your hands relaxed. Choose a mouse that fits your hand comfortably and allows your wrist to stay neutral rather than bent. Sometimes simply lowering mouse sensitivity can reduce repetitive micro-movements.
4. Break Up Repetition with Micro-Breaks
Even with perfect ergonomics, repetition is still repetition. Aim to take short micro-breaks every 30–45 minutes. Stand up, shake out your hands, roll your shoulders, or walk for a minute or two. These brief resets improve circulation and give overworked tissues a chance to recover. Setting a timer or using reminder software can help make breaks a habit instead of an afterthought.
5. Balance Desk Work with Movement
RSI isn’t just about what happens at your desk—it’s also about what happens outside of it. Strengthening and mobility exercises for the shoulders, upper back, forearms, and hands can improve your body’s tolerance to desk work. Focus on pulling movements, posture muscles, and gentle wrist and forearm mobility. The stronger and more adaptable your tissues are, the less likely they are to become irritated by repetitive tasks.
Final Thoughts
Preventing RSI doesn’t require a complete workspace overhaul. Small, intentional changes, combined with regular movement, can significantly reduce strain and discomfort. If you’re already experiencing persistent pain, addressing ergonomics is an important first step, but hands-on care and professional guidance may help resolve underlying issues before they become chronic. If you’re in the Kitsap county area, you can tackle stuck muscle patterns from repetitive work with a sports massage in Poulsbo – it’s for desk athletes, as well!
Your body wasn’t designed to stay still all day. Build movement and ergonomic awareness into your routine, and your desk job doesn’t have to hurt.