How to Avoid Repetitive Strain Injury

I'm in search of the perfect office chair, or at least a more ergonomic one. The one I currently have, has some nice features, but not enough lumbar support. I'm going through the process of making my workstation a lot more ergonomic, since I've been really putting an unhealthy amount of strain on my back, shoulder and right arm. I spotted a chair I fell in love with over at Relax the Back, but the price was over $1,800! I'm tempted to buy it, but before I make a decision, I want to make sure I'm getting the right chair for my body type. I'll share more details of my ergonomic journey as I go along.

The reality is that most of us spend an inordinate amount of time in front of the computer, and any doctor will tell you that no human is built to sit in a chair 50 hours a week. We must constantly take breaks, stretch, and go for walks to help our muscles repair from any damage caused by bad posture. Repetitive motion puts a lot of strain on a muscle, therefore you must never hold any position for too long. Repetitive strain injury happens when there's an imbalance between damage and repair, therefore it's important to help your body in the healing process.

You might dismiss the pain right now, but did you know it can lead to serious nerve damage? A good article over at Eweek's covers PC Posture, and says you can even develop a syndrome known as "foot drop" which causes you to drag your foot while you walk.  Here are a few things you can start doing today, so your muscles don't suffer tomorrow:

1. Analyze your workstation ensuring the top of your monitor is at eye level, the position of your keyboard allows you to relax the shoulders, and your chair supports your lower spine. A fixed posture increases your risk of cumulative trauma injury, so make sure you take those breaks frequently.

2. Watch how long you hold one position at all times. The longer you sustain muscle contraction in one area, the more damage you do to that muscle. Take 5-10 minute breaks by dropping your hands to the sides and shaking them gently. Drop your head back for a few seconds, then move it from side to side. Check out these desk exercises, and make a habit of actually doing them. They will save you from a lot of pain in the future. Here are some links to exercises you can do at your chair. Dory also offers up some tips here.

3. Help your muscles repair by exercising daily. A 30-minutes workout will do miracles. Also drink plenty of water, take multivitamins, and start eating healthy. Unrepaired muscle held in static contraction can create a lot of pain, tightness, and discomfort, all leading to major problems in the end.

4. The little things help too. Allow your eyes to rest by looking away from the computer frequently. Use a headset instead of wedging a handset between your ear/shoulder. Keep objects close to you so you don't overextend your arm, and use document holders to prevent a craning neck. All that helps too.

5. Don't' ignore the pain. If parts of your body are causing you discomfort, visit your doctor immediately.

I'm making small changes to my workstation today that will pay back big time years from now. I can't wait for the self adjusting chair Herman Miller is working on, which he says "will listen to who’s sitting on it and adjust itself to their weight" eliminating the need for any knobs or levers. On the other hand, Humanscale's Freedom chairs seem to be very popular these days, so I'll have to check them out too. I like the idea of seats filled with gel. Does anyone have other suggestions?

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