Preventing Repetitive Strain Injuries: Tips for Office and Active Workers

Preventing repetitive strain injuries (RSIs) is key to staying healthy, productive, and comfortable—whether you spend your day at a desk or on your feet. RSIs can sneak up from small daily habits like poor posture, overuse of certain muscles, or working in an awkward setup. This guide breaks down practical, easy-to-follow steps to help both office and active workers protect their joints, muscles, and long-term well-being.

Ergonomic Workspace Setup

For office workers, the foundation of RSI prevention starts with an ergonomically optimized workspace:

• Use an adjustable chair with lumbar support to maintain natural spine curvature. Adjust the chair height so feet rest flat on the floor or on a footrest, and knees are level with or slightly above the hips.
• Position computer monitors at eye level to avoid neck strain.
• Use ergonomic keyboards and mice that minimize wrist strain; keep wrists straight and elbows close to the body, bent at approximately 90 degrees.
• Keep work materials centered to avoid twisting or awkward postures.
• Consider adjustable sit-stand desks to alternate between sitting and standing, which engages different muscle groups and reduces continuous strain.​

Staying Active on the Job

For those who stand for long periods or regularly lift and move items, prevention starts with posture, strength, and smart movement habits:

• Wear supportive shoes with cushioned insoles and avoid high heels for prolonged standing.
• Shift your weight often, or use an anti-fatigue mat to reduce lower body stress.
• When lifting, bend at the knees—not the waist—and keep objects close to your body.
• Engage your core before lifting to stabilize your spine and reduce back strain.
• Avoid twisting while carrying heavy objects; instead, pivot your feet to turn.
• Rotate tasks that use different muscle groups when possible to balance movement and avoid overuse.
• Include Sworkit’s short mobility or stretching sessions throughout the day to loosen tight areas like the lower back, shoulders, and hips.

Movement and Breaks

• Take short breaks every 30 to 60 minutes to stand, stretch, and move around. This helps reduce muscle fatigue and improves circulation.
• Incorporate Sworkit stretches targeting the hands, wrists, shoulders, neck, and back.
• Use micro-breaks to change position frequently; set timers or reminders to encourage movement.
• Alternate tasks that involve different muscle groups to avoid repetitive motion.​

Proper Technique and Posture

• Maintain good posture by sitting or standing with your back straight, shoulders relaxed, and feet grounded.
• Avoid slouching, leaning, or locking knees when standing.
• Use gentle keystrokes instead of pounding the keyboard.
• Use your whole arm, not just your wrist, when moving the mouse.
• Use headsets for phone calls to avoid awkward neck positions caused by cradling phones.

By applying these strategies, both office and active workers can significantly reduce their risk of repetitive strain injuries and improve their overall well-being and productivity.