How can an ergonomic keyboard reduce the risk of RSI?
Covid-19 has forced us out of our work and home comfort zones. Show
It’s perhaps okay for the short-term, but Repetitive Strain Injuries (RSI) are common in office workers due to sitting at desks doing repetitive tasks, sitting at a desk and using a keyboard and mouse, for example. According to the Chartered Society of Physiotherapy, over 450,000 UK workers have upper limb RSI. Similarly, RSI.org reports that 1 in 50 of all UK workers has reported an RSI condition. An estimated 5 million working days are lost in sick leave due to RSI each year. In the office, employers may have made reasonable adjustments to support employees with RSI, but increasingly people are working from home; 46.6% of people did some work at home (April 2020), with 86% of them citing Covid-19 as the reason why. Many have makeshift workspaces such as kitchen tables and even laps. On February 28, 2021, it is International Repetitive Strain Injury Awareness Day, so we're sharing our tops tips to help with RSI. How AbilityNet can help people with RSI?AbilityNet supports older and disabled people to adjust their technology to meet their needs. You can call our free Helpline or request help from an AbilityNet volunteer.In terms of RSI, we can advise on speech recognition software, communications aids or alternative input devices (keyboard and mice) to minimise repetitive keyboarding. Below are some specific links providing support and advice. Call our FREE helpline 0800 048 7642 10 tips for avoiding RSI at your computer1. Ergonomic and desk considerationsThere are challenges working from home especially if you're sharing that space with others doing the same, or children who are homeschooling. Ideally, you'll have a dedicated workspace, which is adapted to your specific needs including your height. Specifically, your workspace should enable you to:
2. Use voice dictation to reduce the volume of typingThere are many ways you can reduce the amount that you type. Operating systems now include voice dictation capabilities. You can control your computer with your voice if you're using a Mac, or use dictation or voice recognition in Windows 10.
3. Adjusting your keyboard and mouseThere are things you can do with your existing peripherals (such as a keyboard and mouse) to reduce the amount that you type. One suggestion is to learn shortcuts or use autocorrect features to reduce the number of keystrokes.You can slow down your mouse within the system settings, too, which will help to reduce muscle tension. 4. Avoiding RSI when using devices at homeThere's been an explosion in the number of people working from home as a result of Covid-19 and experts say a blended approach to working is likely to be here to stay.With the flexibility of home working, comes an increased risk of RSI resulting from poor posture. Many people will be using laptops and it's important to ensure that these are set up to minimise strain or neck, back and arm pain. When working with a laptop for sustained periods it's good practice to:
5. Supporting employees with RSIEmployers have a legal responsibility to provide Reasonable Adjustments that help avoid RSI and other conditions, but many people aren't clear how what adjustments are required. Read our FAQ on reasonable adjustments for more information. There is also a wide range of tips included in our FREE factsheet on RSI and computers. We also recommend that employees uses Clear Talents On Demand - a free tool developed with ABilityNet that provides a detailed report about adjustments that will help employees be more productive when dealing with RSI. 6. Added flexibility with a sit/stand deskYou may find that investing in a sit/stand desk can help to reduce the strain that comes from sitting at a desk all day. One option is to invest in a sit/stand desk but this is a pricey route. Others offer a solution that sits on top of your existing desk and allows you to lower a laptop up and down.For a makeshift solution, you could use an ironing board as a desk, which is height adjustable but for occasional rather than prolonged use. 7. Free and paid-for support from AbilityNetCall our FREE helpline on 0800 048 7642 for support from an AbilityNet volunteer who can advise on making adjustments to the technology you use or additional tech that may help, such as voice dictation, for example. We also offer a paid-for tech tutorial (£99). The tutorial offers 1-2-1 training and advice to customise your device. Training is also the most efficient way to improve confidence and encourage further independent learning. Many people are unaware of the accessibility and productivity tools built into mainstream packages such as Office 365 and Google Suite. 8. Support for employees and employersReacting to the pandemic, we have launched a working from home review for employers to help you make sure employees are well supported as their home doubles up as the office. Employees can prompt a conversation using our online tool ClearTalents OnDemand. 9. Access our FREE factsheetsWe offer a range of FREE factsheets you can view online or print. A number are specifically useful for people who have RSI or musculoskeletal conditions. We have a factsheet about RSI in the workplace and another that explores alternative keyboards and mice and adaptations, some of which may help with RSI. You may also find our factsheet on Arthritis useful as it features tips on adapting your workspace. 10. Where to find more help
How can ergonomics prevent repetitive strain injury?maintaining good posture at work. taking regular breaks from long or repetitive tasks – it's better to take smaller, more frequent breaks than one long lunch break. trying breathing exercises if you're stressed. take a stretch break multiple times throughout the day.
How can you prevent RSI when using a computer?In order to prevent RSI, adjust your desk and computer area to promote good posture. Remember that the human body is not made to sit still for long periods of time, so get up and move around as much as you can.
How can you reduce the risk of suffering from RSI?Things you can do to help ease repetitive strain injury (RSI). keep active – you may need to limit the amount of activity you do to start with before gradually increasing it.. take paracetamol or anti-inflammatory painkillers like ibuprofen – you can get tablets or gels that you rub on the painful area.. |