Repetitive strain injuries rsi at work prevention tips for desk jobs in australia

🔍 What is Repetitive Strain Injury (RSI)?

Repetitive Strain Injury (RSI) refers to muscle, nerve, or tendon pain caused by repetitive tasks, awkward positions, or overuse—especially common in desk jobs where employees type, use a mouse, or sit for prolonged periods.

⚠️ Common RSI Symptoms:

• Pain, stiffness, or tenderness in hands, wrists, or shoulders.

• Tingling, numbness, or weakness in the fingers or arms.

• Reduced range of motion or grip strength.

• Discomfort that worsens with repetitive activities.

🖥️ Top Causes of RSI in Desk Jobs:

• Typing for extended hours without breaks.

• Poor ergonomic setup (e.g., incorrect chair height, improper monitor placement).

• Repetitive mouse movements or forceful key presses.

• Prolonged static posture (sitting in the same position for too long).

🛡️ Prevention Tips for RSI:

✅ Set Up an Ergonomic Workspace:

• 🪑 Chair: Adjust height so feet rest flat on the floor, with knees at a 90° angle.

• 🖥️ Monitor: Place it at eye level, about an arm’s length away.

• ⌨️ Keyboard & Mouse: Keep them at elbow height with wrists straight.

✅ Take Regular Breaks:

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

• Stretch your wrists, shoulders, and neck periodically.

✅ Use Proper Typing Techniques:

• Keep wrists straight, fingers relaxed, and avoid pressing keys too hard.

• Use keyboard shortcuts to reduce repetitive mouse clicks.

✅ Incorporate Stretching Exercises:

• Perform wrist flexor and extensor stretches.

• Shoulder rolls and neck stretches help reduce tension.

🩺 Seeking Help for RSI-Related Pain:

• Consult a physiotherapist or occupational therapist.

• Consider using wrist supports or ergonomic keyboards.

• Obtain a medical cert online for rest or modified duties.

📄 Getting a Medical Certificate Online for RSI:

If RSI symptoms affect your ability to work, a medical cert online can help you take necessary leave. Australian-registered doctors can assess your condition and provide a valid medical certificate quickly and securely.

📊 Workplace RSI Statistics in Australia:

• RSI accounts for over 30% of workplace musculoskeletal disorders.

• Desk workers have a 2.5x higher risk of developing RSI without ergonomic adjustments.

🚀 Conclusion:

Preventing RSI requires ergonomic setups, regular breaks, and proper techniques. If RSI affects your work, obtaining a medical cert online ensures you get the time off or support needed for recovery.

💻 Need an online medical certificate for RSI-related leave?
Visit Doctors Note for fast, professional service from Australian-registered doctors. ✅

DR.R.Singh