Preventing Repetitive Strain Injury at Work
Staying Healthy at Work
Being the healthiest version of ourselves is something we are all striving for, often when we are at home we think about our health goals, set targets and make healthy choices. At work it's easy to get distracted and go off track, prioritising your work commitments, roles, jobs and tasks. We work so hard it comes first and we come second - in our own lives!

- Take your breaks and get some fresh air if you can.
- Get active and keep active - take a lunchtime walk or exercise class.
- Keep your neck active - don't wedge the phone between your ear and shoulder.
- Don't overstretch to perform a task - move closer to the task.
- If a load is too heavy or an awkward shape, ask someone for help.
More Tips!
Take Extra Time
Make good use of any equipment designed to help you with strenuous tasks. While it may be quicker to just lift the item and move it, take the extra time to grab the trolley and wheel it where it needs to go, there's no harm in taking a little more time, your back will thank you! If you have a heads up when you're going to work that it could be a physical day, have a brief warm-up. Do some stretches and loosen your back, arms and legs so heavy or repetitive work isn't a shock.
Flag It Early
If you are getting work-related aches and pains, flag it with your employer promptly. Adapting the task early is a great deal easier than dealing with it once it has become a persistent problem, and your employer can and should arrange changes where they are needed so you can do your job. Vary the tasks you do rather than repeating one action for hours. If you have a long to-do list, run a few things together so you can move between positions. Wear clothing that lets you move freely and keeps your muscles warm.
Help Yourself Outside of Work Too
Take steps outside work to strengthen your muscles and build general fitness, and make that movement different from what you do all day at work. Take a break now and then to get a glass of water, and do not skip meals - your body needs the break and the nourishment.
If the pain is not settling
See a GP or a physiotherapist. Persistent pain, numbness, pins and needles, or weakness and difficulty gripping are all worth having assessed properly rather than working around. A physiotherapist can tell you which movements are actually causing the problem, which is more useful than any general article.
Separately, if your symptoms are work-related, your employer is the right route for a workstation assessment or a change to the task. That is their responsibility and it is usually the change that makes the difference.