Repetitive strain injury (RSI) is an umbrella term used to describe pain, discomfort or dysfunction caused by repeated movements, sustained postures or prolonged load on muscles, tendons and nerves. It most commonly affects the hands, wrists, forearms, shoulders and neck, and is frequently associated with desk-based work.

RSI doesn’t usually come from one single action. Instead, it develops gradually when the same tissues are asked to work in the same way, for long periods, without enough variation or recovery. Understanding how everyday work habits contribute to this build-up is key to improving comfort and preventing symptoms from escalating.

How RSI affects comfort at work

RSI symptoms often reflect cumulative overload rather than injury to one specific structure.

Common workplace patterns include:

• Repeated use without variation
Typing, mouse use or scrolling for long periods places continuous demand on the same tissues.

• Prolonged static postures
Holding the body, arms or hands in one position reduces circulation and increases muscle fatigue.

• Working in non-neutral positions
Bent wrists, elevated shoulders or a forward head posture increase strain through muscles and tendons.

• Reduced recovery time
Back-to-back tasks without breaks limit tissue recovery and increase sensitivity.

Over time, these factors can lead to aching, stiffness, tingling, weakness or reduced tolerance to everyday tasks.

How to reduce strain and support comfort at work

RSI often responds well to reducing repetition, improving posture, and introducing regular variation into the working day.

1. Optimise workstation setup

Keep the screen at eye level, the keyboard and mouse close, and the wrists in a neutral position.
Aim for relaxed shoulders and forearms supported where possible.

2. Reduce prolonged repetition

Alternate tasks when you can, switch hands for light activities and avoid holding one grip or posture for too long.

3. Introduce regular movement and posture changes

Short, frequent breaks help tissues recover more effectively than long, infrequent ones. Helpful options include:

• Standing or walking briefly
• Rolling the shoulders
• Gently opening and closing the hands

These small changes reduce fatigue without disrupting workflow.

4. Use gentle, comfortable movement

Light movement maintains circulation and tissue glide, such as:

• Wrist and forearm movements
• Neck and shoulder mobility within comfort
• Changing sitting position regularly

Movement should feel easy and non-provocative.

5. Manage overall workload and pace

RSI risk increases when intensity and duration outpace recovery. Spreading tasks out and allowing brief pauses helps maintain tolerance.

Final thoughts

Repetitive strain injury is less about one “wrong” movement and more about cumulative load over time. By improving workstation setup, reducing repetition and building in regular variation, many people can significantly improve comfort and prevent symptoms from becoming persistent. Small, consistent changes make the biggest difference.

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