Laptop injury - RSI - have you had to change the way you work?

[Swordfishtrombone]

I have severe RSI in my right shoulder right down to my wrist from spending too much time at a laptop - its keeping me awake at night and its agony. I've changing my chair/desk combination but my physio told me to get an upright mouse -currently I'm working with my conventional mouse reprogrammed for my left hand but its frustrating as I am right handed. I have small hands and I'm wondering if anyone has any good equipment tips. Thanks!

I suffered a laptop injury early on in lockdown.
HSE say to avoid injury (wish I’d known earlier!) use a mouse, separate keyboard and a laptop stand. Do you have a separate keyboard & stand to adjust screen height? That did ease things slightly for me.

initially with lockdown physio wasn’t an option, but I’ve now been doing daily physio exercises for over a year and it still flares up. I haven’t even used a laptop for over a year as I’m in work on a main computer! A few days off and it settles but once I’m back in work it’s back to being painful, albeit much reduced from when it first happened. I will try an upright mouse, I have only recently learned of their existence but you should see if a separate keyboard and stand helps you.

Thanks @Itsnotwhatitlookslike. I do have a separate keyboard, a laptop stand and a bigger screen monitor. The work laptop is no bigger than an ipad - ridiculous. I got a kneeling chair last year and I think it's lower than a regular desk chair and it, combined with my writing desk, may have exacerbated the issues - my desk is an old wooden writing bureau and a fraction too high although not obviously so.

I can't get an appt with an NHS physio but I've seen one privately a few times and those sessions have her working on the troubled spots in my arm, neck and back which offers temp relief. I haven't been given any exercises to do myself except a kind of Benny Hill salute!

Has any particular exercise been helpful to you? I am finding regular swimming is easing movement although, equally, if I push myself too much, it hurts later.

Have you found sleeping difficult? I've just had another restless night where I had to get up and let the blood get back into my fingers.

some of the ones the physio gave me. I’ve googled to find videos because explaining them is pretty difficult. Generally 10 of each movement. 2-3 times a day.
This for a warm up.

these 2 exercises but the stick I use is longer than this! She had me do it with a full sized walking stick and we just happen to have one. I can’t find the exact wall slide she showed me, mine is just hands on a towel but my feeet are level and slide the towel slowly up the wall. Maybe I should try it one foot forward like this video This I’ve recently added this and it does seem to help.

there are another couple I’ve recently found on TikTok that I’ve added in too. Honestly, it’s getting ridiculous. I’ve had to start getting up 10 mins earlier to fit the exercises in. I will see if I’ve got the TT ones saved and add those on if I find them

sorry, forgot to say. This long in it doesn’t affect my sleep any longer but it really did initially.

these two I’ve only just started doing but no way could I have contemplated doing them at the stage you are at.

vm.tiktok.com/ZMNQLRkYx/
I now do this exercise 3 x a week to warm up before I do yoga and this has really helped.
vm.tiktok.com/ZMNQLyQBN/

Thank you so much @Itsnotwhatitlookslike! That's all amazing! I'm going to start on those today! I really appreciate you finding those videos for me, that's really kind of you! :)

An upright mouse cured my shoulder problem, a real game changer.

Ouch. I used to have severe RSI and I recommend being really proactive about this.

Kneeling chairs are awful, you need a chair with proper back support and your knees will thank you for it too.

Your employer should make sure you have a full workstation set up to ensure you can work comfortably with good posture. I use a split keyboard and a mousepad mouse to keep my pain manageable.

For some years, I used Dragon voice software. It was excellent ten years ago so probably even better now. My employer paid for this too. I used the Access to Work scheme to get a full assessment of my needs, but don't know if that's still running.

You'll probably know that most RSI arm pain is nerve pain, referred from the neck due to working posture. Muscle tension is a huge factor there. For me, heat (baths, heat pads etc) help in the evenings, along with moderate alcohol and reducing stress. Also a backknobber massager, which saves me a bit of money on physio.

Hope you can get some relief.

Interesting @Chemenger! Would you be able to share what kind you are using? Will it work for smallish hands?

Thanks @inininsomnia - that's really good advice!

Has your home set up been DSE assessed? I do those where I work and in certain circumstances a home assessment is appropriate.

No, it hasn't. I'm not sure if they would come out and assess (its an understaffed charity) but we did Google the height of desk for my height and let's just say, ny work station was a few inches out! My partner has cut the legs down and it feels much better.

@Swordfishtrombone im back with another video 😂

I saw something a few days ago about pain sometimes being mistaken for muscle pain when in fact it’s the fascia. It is something I’d heard about before but not paid much attention to. Anyhow, I decided to Google for myofascial release exercises for the shoulder. 3 days of doing them daily and I cannot believe the difference -after over a year of physio not fixing it, just somewhat improving the level of pain-I am amazed.

I’ve done exercise 2 & 3 the last couple of days with great results & added 4 in today as well-althought don’t feel that did anything. I do a bit of yoga so already had the blocks but not sure what could be used instead if you don’t have any tbh. Anyway, just wanted to share in case it helps because I know how much I’ve been suffering with my shoulder pain, you might need things to improve a bit before attempting though.

yogainternational.com/article/view/myofascial-release-techniques-you-can-do-with-just-2-blocks

Absolutely need your work set up assessed properly: an ergonomic risk assessment. It’s usually not recommended to change to left hand as risk of injuring that arm too. Exercises may help but if workstation set up is causing damage then it will continue to cause damage. Speaking from bitter experience.

See: RSI

Thanks @SparklingLime

Thank you @Itsnotwhatitlookslike! I live you finding new videos! I just follow in your wake. Uodate: using many of the exercises you've suffered, thank you! I've also managed the back stroke in the pool which feels like a huge achievement! Haven't got full rotational movement back but close so I'm stretching on doors where I can. :)

Thats helpful @SparklingLimeSparklingLime thank you!

"Understaffed" is not a term the law accepts. Employers have a legal duty to safeguard the health of their employees and they don't get an option to opt out because they are understaffed. You need to report this formally as a workplace injury - it is no different than tripping over a training wire in the office. Whilst RSI can be, and usually is, reversible with the correct equipment and support, it can also develop into a permanent debilitating condition. You need your employer to take their responsibilities seriously, and you need to catalogue your attempts to make them do so in case that evidence is required.

PS - you should ask your doctor or physio about wrist braces. They can make a significant difference, and they also prevent you from holding your wrist in the wrong position whilst working.