Here on Yahoo! Tech, we've written extensively about ergonomics to help you avoid Repetitive Strain Injuries. Unfortunately, RSI continues to be pain in the neck for office workers, and injury cases have soared 30 percent since last year costing employers almost $500 million in lost working hours, according to research from Microsoft.

Part of the problem is office workers are taking their work on the road, spending an hour or more per day working on mobile devices. As a result, 68 percent of workers today suffer from back aches, shoulder and wrist pain likely to be caused by awkward or cramped positions.

What's more alarming is that office workers suffering from RSI symptoms didn't know it was work related, and those who reported the injuries to their HR manager said the company did nothing to help. I had to visit an RSI specialist last year who recommended I change my workstation and stretch more during the day.

RSI pain is not pleasant and can lead to more serious problems, so don't wait until it's too late. If you're experiencing discomfort or pain, talk to your supervisor about updating your office with ergonomic equipment.

To learn more about preventing RSI, check out these articles:

How to Avoid Repetitive Strain Injury
Is Your Geeky Lifestyle Affecting Your Health?
Stay Fit While Confined to Your Chair