Squirrelhouse Consulting

Neck Pain - RSI (Repetitive Strain Injury) from Computer Use

Written by David Brewerton Saturday, 30 January 2010 00:00

What risk do you think you run from working long hours at your Computer?

Implemented SAP or a similar major system implementation recently (see below)?

You might think about eye-strain but repetitive use can cause neck pain, arm, elbow, shoulder pain; these can become chronic and permanent! Are you aware that Neck Osteoarthritis is also a possibility? 

I suffer from RSI (Repetitive Strain Injury), osteoarthritis in my neck. I continue to work almost normally however as long as I maintain awareness of my posture and how long I am working in a fixed PC workstation position. If you are becoming aware of problems - neck or arm pain in particular, hopefully this article will be of help to you.

Visit Computer Posture, where I help sufferers and give you tips so that you can avoid suffering RSI in the future.

NECK PAIN and/or ARM PAIN associated with extensive PC use may indicate neck injury - it certainly suggests the need get it checked out! 

We're not genetically engineered for desk work. Our bodies are intended for lots of varied movements to be going on through the day. What we really shouldn't be doing is being sat in a fixed position for extended periods!

How PC use can cause neck injury

If you work at at PC for hours on end, your neck and back are likely to be static for prolonged periods. Physiotherapists suggest that an ergonomically correct seat can be counter-productive. If it is a good seating position there is less chance that the discomfort will make you move! Consequently a comparatively uncomfortable seat might be better for you!

Assuming that you will be in a fixed position for an extended period, you should try to ensure that your muscles are in a position of comparitive rest and relatively under used. Have a relaxed but straight back with head posture being vertically above.

The normal activity for muscles is to contract-relax-contract-relax etc which maintains blood flow, ensuring nutrients are brought to the muscles and removing their waste products. Unfortunately, typically people slouch or have screens, chair, desk, mouse etc in the wrong place causing them to crane their neck or hold their mouse in an extended posture over extended periods, unconscious of the passing time.

In static working postures, the muscles just contract and then are held in that position. As a result, acids build up around the muscle fibres and lead to pain. This process can degenerate further and ultimately cause abnormal erosion of vertebra in the neck.

In my case, the combination of long hours at a PC, working through lunch, having breaks at the PC and commuting long distances meant that my posture was in a series of fixed postures for most of my working day. It is worth highlighting the similarity in some respects between PC work and motorway driving. Both have a fixed posture and add to that the poor ergonomics of temporary working positions etc and you have an injury in the making!

Whilst, off the record, medical people will agree with the causality, it can be very difficult proving this and they are generally very reluctant to put their words on paper. Avoiding your own serious injury has got to be more important than worrying about the legalities!

Implemented SAP or had a major system implementation recently?

There's nothing wrong with SAP and I provide consultancy for it but implementing new business systems tends to mean people are less sure of their work activities at the computer and working longer than normal. They are likely to be in a fixed posture for longer whilst thinking what to do next. You don't need to be doing anything to get RSI...just maintaining a fixed position for long periods is enough!

Avoiding RSI to the neck

The key is to follow these principles:-

1. Ensure that your workstation is checked to reduce risk of RSI - you shouldn't be craning your neck or be working with arms outstretched.

2. Dont assume an ergonomic mouse is good - most of them aren't! Use an ergonomic vertical mouse - the nerves and muscles in your arms have a much easier time of it if you get an ergonomic vertical mouse. They are arranged so that your hand approaches the mouse from the side rather than the top. In fact, if you arm is laying on the desk while you use the mouse - even better!

3. Take frequent breaks - every few minutes!!!  It doesn't have to be a coffee break every time. Even mini breaks are very helpful - just move your shoulders, neck and arms around a bit.

Remembering to take breaks

Ok, so you've read up on the subject. You know what you should be doing but how do you remember to do it?

There are many posture software packages around, I have even written some simple software which acts as a posture reminder. My favourite however is Posture Minder which does all these things...

Posture Reminder - Helps protect against RSI and relieve pain in your hands, arm, neck and upper back while you use your PC. Various pop-ups are shown every so many minutes as prompts to encourage you to fix your posture.

Posture training / Stretch Exercise - Regular stretching exercise breaks will improve blood flow, help prevent muscle over-use so reducing the risk of RSI. It is useful for those who have had no professional advice from a Physiotherapist and also to reinforce exercise information from a Physiotherapist.

Active Posture Monitoring - This overcomes the potential problem of 'tuning out' simple posture reminders by reminding you when the software can tell that you need reminding! It uses a webcam to determine your position relative to the screen.

Help and Advice

I am available to provide consultancy advice based on my experiences if you are in the Yorkshire/Lancashire area.

More Information

Diagnosis is important, however it isn't necessarily easy to do. In my case, a GP thought it was Tennis Elbow, another GP sent me to see a Surgeon who sent me for nerve conduction tests and a MRI scan. Ultimately they diagnosed Osteoarthritis. At this stage I couldn't operate a PC or drive and had frequent sleep interruptions with the pain.

Physiotherapy can be extremely helpful and in my case it got me mobile and function again. 

A device which I find particularly useful is a Vibration Plate.  In essence, they shake you around and free up the sticky bits where your muscle is adhering. They exercise your muscles too!

Author: David Brewerton

Suggested Further Reading and for more help!

If your organisation requires specific advice and guidance contact David at Squirrelhouse Consulting now.