How You Can Reduce RSI at Work

Woman using laptop at standing desk – Image Courtesy of Pexels

Repetitive strain injury (RSI) occurs when you repeat the same task over and over when sitting or standing, such as at an office desk. So, here are some tips to reduce RSI at work.

Eat an Anti-Inflammatory Diet

You may not know that certain foods can make issues like inflammation worse. And at its core, RSI is inflammation. Therefore, you can reduce the effects of RSI with an anti-inflammatory diet. Understanding your nutrition by gaining a sports nutrition certification is a massive help. And one you can use for finding a new job. Yet this will also help you understand inflammation. A good anti-inflammatory diet includes fresh vegetables, omega-3 fatty acids, and whole grains.

Take Regular Breaks

When you’re at work, you are there to do a job. Yet your employer also has a legal responsibility to ensure your job doesn’t harm you. Many office workers report an increase in RSI. You are, therefore, legally entitled to a 15-minute break for every hour of work. Some doctors recommended taking regular smaller breaks throughout the day rather than one long lunch break to reduce RSI. If you suffer from pain, it could be best to discuss this with your employer.

Reduce RSI at Work by Flexing Your Limbs

Taking regular breaks is a good way to reduce RSI pain. But that alone won’t do the trick. RSI occurs because your muscles and bones stiffen. So it’s a good idea to flex these with exercises:

  • Perform balancing core strengthening routines such as yoga and pilates.
  • Stretch your muscles while sitting at or away from your desk
  • Ask your boss for a standing desk rather than sitting in a chair all day.

Just some light movement can really help keep RSI at bay. Yet to prevent it from getting worse, it helps to strengthen and flex muscles with yoga, and standard exercise stretches.

Keep Your Posture in Check

Your posture is more important than you think. First, it can hurt your back and neck if you don’t sit or stand properly. However, it can also place undue stress on other parts of your body, such as your ankles. But studies also show that a poor posture can increase mental health issues such as depression and anxiety. Therefore, slouching in your chair is likely to cause both physical and mental RSI, which just worsens over time in a vicious cycle that doesn’t end.

Try a Breathing Exercise to Relieve Tension

To alleviate some of the physical and mental suffering of RSI and related injuries, you can try some breathing exercises. Breathing exercises are designed to relieve tension and can be beneficial for easing your mind and reducing physical pain. Taking shallow upper chest breaths is a common sign that you might need breathing exercises. This is a stress response and isn’t good for you because it restricts oxygen throughout your system. 


You might need to reduce RS at work if you experience specific ailments. You can try an anti-inflammatory diet, stretching your muscles with yoga and breathing exercises for tension.