Avoiding Neck & Back Repetitive Strain Injuries

Traditionally when most people think of repetitive strain injuries (RSI), they think of carpal tunnel syndrome.  Carpal tunnel syndrome is the most well known RSI, but there are others.  Commonly repetitive, short duration type movements such as typing are responsible for a large number of these type injuries.  However, with an increase in sedentary jobs, those requiring a lot of sitting and poor diversification of movements, we are seeing a lot more spinal related RSI.  These injuries contribute to, and cause neck pain, headaches, upper back pain, low back pain, arm and hand tingling and numbness, and sciatica.

Spinal RSI's are caused by a lack of movement.  Muscles, ligaments and tendons begin to overstretch when they are sedentary under a load or have stress placed on them for periods greater than 30 minutes.  As they get overstretched, they tighten, restricting blood flow leading to increased lactic acid build up and ultimately pain and tenderness.  This process builds throughout the day from one hour to the next, and repeats itself from day to day.  This continuous process can lead to physiologic changes in these structures leading to fibrosis and scar tissue formation if allowed to go on without interruption.  It can also lead to loss of range of motion, nerve impingements, changes in posture, and chronic pain.

How do you stop this process?  It is actually quite simple in theory.  Changing your work posture and position frequently throughout the day is the key.  Ideally this should occur every 30 to 40 minutes.  I recommend what is called a microbreak to be taken every 30 minutes.  A microbreak consists of a few simple stretches that change your posture and only takes 1-3 minutes to perform.  The key to the effectiveness of such a short stretch is in the frequent repetition throughout the day.  For example, if you sit at a desk and work at a computer, a simple microbreak could include standing up and doing 5 back extension stretches, 5 deep breathes that help release tension out of your body, and reaching up to the ceiling alternating hands 5 times.  Simple yet very effective if performed throughout the day. 

There are other simple techniques to help reduce your chances of getting a spinal RSI.  Manage your time and your schedule throughout the day to incorporate as many breaks as possible.  Exercise outside of work at least 30 to 40 minutes 4 times a week.  Working out both the upper and lower body is very beneficial if you have a sedentary job.  Also have your work space ergonomically evaluated.   

Work can be both physically and mentally demanding even if you have a sedentary job.  Don’t let your occupation cause you pain, discomfort and poor health.  If you have concerns about your health in relation to your job discuss it with your health care provider, and your employer.  Many employers already have programs in place to help workers cope with these stresses. 

And remember that the human body thrives on motion and movement, so keep it moving throughout the day.