RSI and RSI Prevention Resources

Do I Have RSI?

If you are experiencing pains in your muscles, tendons or nerves of the neck, shoulder, forearm and hand which seem to be aggravated following computer use then you may well have the early symptoms of RSI. You should consult with a medical professional to confirm the diagnosis and eliminate other possible causes.

Even if you do not have RSI, you should read our RSI prevention tips. Take the pains you are having as a warning. RSI prevention is far easier than RSI recovery.

What steps can I take to help prevent RSI?

Our 10 Simple Tips to Help Prevent RSI is a good place to start.

Can you recommend any books on RSI?

I found the following books particularly helpful:

• Repetitive Strain Injury: A Computer User's Guide by Emil Pascarelli & Deborah Quilter

  Although now quite old, this book is cited by almost every other book or article on RSI.

• It's Not Carpal Tunnel Syndrome, RSI Theory & Therapy for Computer Professionals by Suparna Damany & Jack Bellis

  This book argues strongly that you need to look for (and treat) the causes of RSI, rather than just treat an individual symptom. It gets good reader reviews, and at the time of writing is in its sixth printing.

What is Carpal Tunnel Syndrome? Tenosynovitis? MSD? CTS? …

There's a lot of medical jargon surrounding RSI. Our RSI Glossary may help you navigate through it.

Mice and Mouse Shortcuts

If your "mouse" hand or arm is giving you trouble, then you may want to brush up on your Windows shortcuts.

Microsoft has a comprehensive list of Windows Shortcuts. This list is impossible to remember, but it's worth figuring out and learning the 5% of shortcuts which will save you the most mouse use.

You can also try switching your mouse hand: personal experience suggests it takes about a week to become proficient with both hands. Of course, try and eliminate the underlying problems before you do this, or you will end up with two problems instead of one.

International Information

Our RSI glossary lists some of the terms used for RSI around the world. If you are looking for local resources or support groups.

There may also be a vaguely official term for what you are looking for. For example, in Canada look for the term WMSD (Work-related Musculoskeletal Disorders), and in New Zealand it's worth searching for Occupational Overuse Syndrome (OOS).

Software Checklist

If you are looking for software to help you to remember to take regular RSI prevention breaks while using the computer, our checklist may help. (Obviously as authors of our own break reminder program, Albion StopNow! we have our own view of which features are the most important.

Resources for Employers

If you an employer who cares about either your employee's health or the bottom line (or even both!), you should read Employee RSI from an Employer's Perspective

What ergonomic things do you use yourself?

I often get asked this. What works for me, might not work for you. That being said, here's what I use:

• Keyboard: I've always found the Microsoft Natural series good. I used (and wore out) the first few models, and am currently using an old Microsoft Natural Ergonomic Keyboard 4000 which I purchased used. When this one dies, I will probably look at the current model to replace it with.
• Mouse: Once again I like Microsoft as most of their mice are comfortable in either hand. Currently I'm using a Microsoft Sculpt Mobile Mouse, but you may prefer something bigger, smaller, or not bright red. If you are a gamer, you will have very different needs to me.
• Mouse pad: I'm not 100% sure where I got my current mouse pad from as it was an emergency replacement, but it looks very similar to this one which gets high ratings (and is currently well-priced) on Amazon.
• Chair: A Staples Hyken mesh chair. It's currently available from Amazon at a truly absurd price. Keep an eye out for the chair event sales at Staples, as I got mine for considerably less. If there's a Staples near you, take a book and sit in one for an hour. I find the head/neck rest next to useless, but the mesh seat/back with adjustments makes it comfortable for long work periods.
• Desk: My desk is probably older than I am, is not ideal, but has sentimental value. When buying a desk make sure that it (a) is the right height, (b) has a rounded front edge which doesn't cut into your wrists, (c) doesn't move too much when typing. If I had to replace it, I would definitely consider an adjustable height (sit/stand) desk from either IKEA or Staples. I think you really need to try a desk before you buy it, but if you can't and you're in the USA then this one on Amazon.com seems to be getting positive reviews, although obviously I've never tried it.

Note that the above are Amazon affiliate links: if you end up purchasing something using one of the above links I get a small commission which helps pay for this site.