RSI is probably the best-known office ailment, but also one of the least well understood. In this article, I explain exactly what RSI (Repetitive Strain Injury) is and why it is so common among those who work with a computer. And of course as an ergonomist & occupational therapist I offer ergonomic tips on how to prevent and treat RSI symptoms.
What is Repetitive Strain Injury?
RSI (Repetitive Strain Injury) are complaints caused by repeated, one-sided movements or holding the same posture for long periods. In the Netherlands, doctors and the Netherlands Labour Authority use the term “KANS”- sometimes translated in English as CANS (Complaints of Arm, Neck and/or Shoulder). There’s not really an official English term – it’s part of what the OHSA calls work-related musculoskeletal disorders (WRULDs).
Anyway! Typical complaints are pain, tingling, numbness or loss of strength in the neck, shoulders, arms, wrists, or hands. RSI symptoms usually develop gradually: first a vague, tired feeling at the end of the day, later pain during the work itself too, and in a late stage sometimes even when doing nothing at all.
RSI is rarely caused by a single factor, but typically by a combination of them: repetition (very often the same mouse click or keystroke), a static posture (which may also be a ‘good’ posture), insufficient time for recovery, and high work pressure and stress.
How common is RSI?
Definitions of RSI vary, so it’s difficult to compare countries. But there has been a lot of research around RSI-related complaints.
There are good data for The Netherlands. In the yearly national working conditions survey (NEA 2025, TNO/CBS), 42% of (60.000) respondents reported having had (long-term) complaints of the arm, neck, or shoulders which can be categorised as RSI. 45% of the respondents spend 6+ hours a day at a screen.
The UK’s Health and Safety Executive reported that 211,000 workers in Great Britain were affected by an upper limb or neck disorder in 2024/25 – 41% of all work-related musculoskeletal disorders (500.000). That sounds like a lot less!
What can you do about RSI?
Change your posture frequently – that is really what it all comes down to when it comes to preventing RSI. But that is easier said than done. I have a list of practical tips:
- Change position far more often than you think. The biggest risk factor isn’t your posture, but the lack of variation. Stand up at least every 45 minutes, and alternate mouse and keyboard work with screen-free tasks (calls, reading, brainstorming).
- Use keyboard shortcuts. Every time you reach for the mouse is an extra, often unnecessary movement. These commonly used shortcuts save you hundreds of mouse movements a day.
- Keep your wrist straight, not bent. Both when typing and using a mouse: keep your wrist in line with your forearm, not bent upwards or sideways. A wrist rest only helps if you use it to rest briefly. Don’t use it to “lean on” constantly while typing.
- Don’t click or type harder than necessary. Many people press keys and mouse buttons with more force than needed. That definitely causes extra tension in your forearm.
- Get your working height right. Your forearms should be supported (on the desk or armrest) with your elbows at roughly a 90-degree angle. I’ve set out the key points in 8 tips for a better sitting posture when working from home.
- Do a few stretching exercises every day. A few minutes a day helps break up tension in your forearms, wrists and shoulders. Here you’ll find some suitable exercises.
- Consider break-reminder software. Do you easily lose yourself in your work? This free software actively reminds you to take breaks, and some versions even warn you about overly intensive mouse use.
- Move around outside of work too. People who exercise regularly, suffer les from RSI Find more tips for moving more during your working day here.
Does an ergonomic mouse or keyboard help against RSI symptoms?
Sometimes, but it’s not a miracle cure. A vertical mouse or split keyboard can help keep your wrist in a more neutral position. But I regularly see people who buy an expensive mouse or keyboard but use it incorrectly – and end up with more complaints as a result. I wrote about this earlier in this article about the ergonomic mouse.
When should you contact an ergonomist / occupational therapist?
If you are experiencing issues occasionally and the above tips don’t help, it’s time to act. Notice that complaints no longer disappear after an evening’s rest, or do they last longer than a few weeks? RSI complaints that are ignored can become chronic and take much longer to recover from. Discuss complaints with your employer (who is obliged to take this seriously), your GP or occupational physician, and consider professional advice from an expert in this field (an ergonomist or occupational therapist like myself).
Frequently asked questions
Take more breaks, move around more and switch between different tasks more often. RSI complaints that are ignored can become chronic. Discuss complaints with your employer or consider professional advice from an expert: an ergonomist or occupational therapist.
Yes, any repetitive manual work can cause RSI (“Repetitive Strain Injury”), also if you don’t use a keyboard and mouse all day. Repetition and a lack of variation are at the heart of the problem.
No. Used incorrectly, an ergonomic mouse can even make complaints worse. Sufficient variation and a properly set-up workstation matter more.
Weeks to months. This varies strongly per person and per stage of the complaints. Acting early – at the first vague sense of fatigue –definitely leads to faster recovery than waiting until the complaints become chronic.