3 minute read
Repetitive Strain Injuries
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By Dr. Asha Bajaj, Resident Since 1986
Repetitive strain is related to the overuse of muscles and tendons in the upper body.
Certain things are thought to increase the risk of RSI, including:
• repetitive activities
• doing a high-intensity activity for a long time without rest
• poor posture or activities that involve working in an awkward position
Cold temperatures and vibrating equipment are also thought to increase the risk of getting RSI and can make the symptoms worse. Stress can also be a contributing factor.
If you work at a computer all day, make sure your seat, keyboard, mouse and screen are positioned so they cause the least amount of strain.
Let’s begin with a few basics:
Most of the back and neck strains that occur are often due to repeated patterns. The combination of prolonged poor posture, faulty mechanics and lack of movement during the day, sets up a cycle of pain, stiffness and subsequent disability.
The human body is designed for locomotion not for sitting for prolonged periods.
Anatomy:
The spine is divided into 3 levels: the cervical spine consisting of the top 7 vertebrae, thoracic spine attached to the ribs by the 12 vertebrae and the lumbar spine (5 vertebrae) attached to the pelvis with the sacrum junction. The spine has 3 natural curves slightly forward (lordosis), at the cervical (neck) and lumbar region, counterbalanced out by a slightly backward curve at the thoracic spine.
As long as we maintain these 3 natural curves the biomechanical forces are distributed evenly and efficiently, allowing for pain free motion. However sitting often reverses the curve in the lumbar region and pushes the head forward putting the neck in a vulnerable position!
Adding insult to this injury is the use of laptops and handheld devices and your head may not look up for many hours!
Posture:
First of all find ways to re-position yourself so the neck retains its natural curve forward (lordosis). A simple way to accomplish this is to sit on a seat wedge so your knees are slightly lower than your hips giving you back the 2 natural curves at the lumbar (low back) and your cervical (neck) spine. Alternately you can roll up a small towel and place it in the small hollow of your back.
In standing, think of your head attached to a string on the ceiling. Tuck your chin in slightly focus eyes at an object on eye -level and pull yourself upright for good posture.
Ergonomics:
Now take a look at your work surface: Do you use the computer at home on a kitchen table or at a work desk or mainly on your lap?
Each of these surfaces requires you to follow a few basic principles:
--Maintain the natural curves of the spine --Keep arms/hands in the “piano position”. --Monitor needs to be at a 15 degree angle to avoid eye strain --Sit to face the monitor directly ahead of you; hold book or reading materials up to your eyes rather than hang your head while reading. --Use a foot wedge if your feet are off the floor.
Mechanics:
When you are sitting at your work surface ,you should be facing the monitor and have everything else within reach of an arc of 45 degree angle .This allows your telephone, calculator etc to be within forearm reach with arms tightly sitting by your body rather than the constant reach and bend involving the shoulder and torso.
Stretching exercise:
Take a stretch break every 30 minutes from your computer work. Preferably get up and walk around for 5 minutes. Avoid eating lunch at your desk, instead plan to take a walk outside for lunch. This gives you a much needed and timely break making you infinitely more productive with your afternoon shift.
The guiding principle is your body’s comfort and response. If anything seems to stress the neck and back, please modify per your therapist’s direction.
It’s the Neck-sus of information, behavior change and practice of good habits that will allow you to preserve and use your body for the long haul!
To your health—Cheers!
Dr. Asha Bajaj, PT/DPT has 30+years experience in a variety of settings including the management and operation of an outpatient private practice in Walnut Creek. Asha has served in Bhutan, India, Vietnam and Malawi, Africa with Health Volunteers Overseas to train and develop their Physical therapy program. Asha has a special interest in Women’s health and did her doctoral project in the area of Bone health and Osteoporosis. Her goal is to promote health and lifelong wellness.
