Musculoskeletal injuries are serious conditions: many RSI-related injuries are irreversible. At the very least the site of an RSI injury will always be a weak spot, and in the worst-case scenario the damage will be permanent. It’s worth taking a little time, then, to research the workstation layout and design best suited to your individual needs.

Preventing RSI
The correct technique and posture, the right equipment set-up and good work habits are all important in reducing or eliminating the possibilities of RSI.

Posture
The basic posture principles are:

• Neutral posture with the neck aligned with the spine;
• Shoulders relaxed;
• Elbows at the side;
• Wrists in neutral;
• No pressure points on chair; and
• Sufficient knee clearance.

In addition:

• The top of the screen should be at about eye level.
• The screen should be straight ahead.
• The keyboard should be at about elbow height.
• A footrest should be used if necessary.

Remember, there’s no single posture appropriate or correct for an eight-hour day: the body needs change and movement. However, a good starting position from which you can move into other “safe” positions is crucial. You should avoid, at all costs, furniture that squeezes you into a single, uncomfortable and contorted body posture.

Emerging research on posture can be found at www.Office-ergo.com and illustrated guidelines for workstation placement are also available on this site. Slightly different guidelines can be found at other sites on the web and, although the details may not correspond, the general principles do.

Table Height
Adjust the chair properly to the table height, ensuring a recommended height of between 27 and 29 inches is achieved. Naturally, taller people will prefer slightly higher tables than do shorter people. If the table itself is adjustable, set the waist angle at 90 degrees and then adjust the table to ensure your elbows are at a 90 elbow-degree angle when your hands are on the keyboard.

Wrist Angle
With a properly positioned keyboard, your wrists should rest comfortably on the table in front. However, whilst typing, you should avoid resting your wrists on anything. In addition, wrists should never be bent to the side. Instead, fingers should be in a straight line with forearm when viewed from above. This may be easier to achieve if the back edge of the keyboard is tilted down.

Elbow Angle
With your hands resting comfortably at the keyboard and your upper arms vertical, measure the angle between your forearm and your upper arm (the elbow angle). If it is less than 90 degrees, raise the seat of your chair. If the angle is greater than 90 degrees, lower the seat. Try to hold your elbows close to your sides to help minimise the sideways bending of the wrist.

Waist Angle
With your elbow angle at 90 degrees, measure the angle between your upper legs and your spine (the waist angle). This too should be about 90 degrees. If it is less than 90 degrees, your chair may be too low and your knees, therefore, too high.

Feet
With your elbows and waist at 90 degree angles, your feet should rest comfortably flat on the floor. If they don't, adjust your chair and table height and repeat the steps above. If your table isn't adjustable and your feet don't comfortably reach the floor, a raised footrest can help.