Imagine this—you’re halfway through your workday, and a dull ache starts creeping into your wrist, shoulder, or neck. You shift in your chair, stretch your fingers, or roll your shoulders, hoping to shake it off. But day after day, the discomfort lingers a little longer, setting the stage for something more serious. This is how Repetitive Strain Injuries (RSIs) often begin—small, nagging aches that can turn into persistent pain, stiffness, and long-term dysfunction if left unaddressed.
February 28th marks RSI Awareness Day, a reminder of how seemingly harmless, repetitive movements can gradually take a toll on the body. At Specialised Health, we see firsthand how RSI can impact a person’s ability to work and maintain their livelihood, which is why prevention is always better than cure. So, what causes RSI, how can you prevent it, and what role does workplace safety play in protecting workers from these niggly, long-term injuries? Let’s dive in.
What is RSI & Why Does it Happen?
Repetitive Strain Injury (RSI) is the result of repeated microtrauma to muscles, tendons, and nerves caused by overuse, poor posture, or prolonged strain. Over time, these repetitive movements create microscopic tears in soft tissues, triggering inflammation, nerve irritation, and structural changes. Left unchecked, this process can lead to chronic pain, stiffness, and reduced function, making even simple tasks—like typing, lifting, or gripping—difficult.
Common RSIs include tendinitis, carpal tunnel syndrome, tennis elbow, and chronic neck and shoulder pain, often seen in workers who perform highly repetitive or forceful tasks. When the body isn’t given enough time to rest and repair, these injuries accumulate beneath the surface, sometimes taking months or even years to fully manifest.
Work-related RSI typically stems from a combination of mechanical strain and neuromuscular fatigue. Factors such as repetitive motions, prolonged static postures, excessive force, and awkward positioning disrupt the body’s natural recovery processes. The reality? RSI doesn’t happen overnight, and once it sets in, recovery can be slow and frustrating.
That’s why early intervention, movement variation, and smart workplace habits are essential for maintaining long-term musculoskeletal health and productivity.
Preventing RSI: Workplace Safety & Best Practices
✅ Ergonomics Matter – Workstations should be set up to support neutral posture, reducing unnecessary strain on muscles and joints. Proper desk height, chair support, keyboard positioning, and tool design all play a key role in minimising repetitive stress. For manual workers, ergonomic tools and adjustable workbenches can help distribute load more effectively, preventing excessive strain. Stay tuned for next week’s blog for our tips on workstation ergonomics!
✅ Movement is Medicine – Repetitive motion is one of the biggest contributors to RSI, but so is staying still for too long. Alternating tasks throughout the day, incorporating micro-breaks, and using postural resets can reduce stiffness and improve circulation, giving overworked muscle groups time to recover. Simple changes, like standing up every 30 minutes or stretching between tasks, can make a big difference.
✅ Building Strength & Mobility – A strong, mobile body is far more resilient to repetitive strain. Strength training, flexibility work, and postural endurance exercises can help reinforce key muscle groups, reducing reliance on smaller, more injury-prone areas. Core stability, shoulder control, and grip strength are particularly important for preventing RSI in office workers and manual laborers alike.
For those in physically demanding roles, manual handling training is critical. Using proper lifting techniques, load distribution strategies, and grip training can protect joints and tendons, reducing the likelihood of developing RSI-related injuries over time.
“Don’t wait for a rainy day to fix the hole in the roof.”
RSI doesn’t happen overnight—it builds over time, often creeping in unnoticed until it starts affecting work, daily tasks, and quality of life. The best way to manage RSI? Stop it before it starts. Small adjustments in ergonomics, movement, and strength training can make all the difference in preventing long-term pain and dysfunction.
With RSI Awareness Day approaching, take a moment to assess your own work habits—or those of your employees and colleagues. Are small aches and stiffness being ignored? Are movement breaks actually happening? Are workstations set up to reduce strain?
Stay tuned for our upcoming blogs – Our Guide to Workstation Ergonomics, and The Role of Exercise Physiology in RSI Management.
Author: Tessa Nielsen