- Drink plenty of spring water or filtered water. Attempt
to drink one 8 oz. glass of water every two hours. The tissues
of your body are composed mostly of water. Dehydration
inhibits the healing process.
- Avoid caffeinated beverages and alcohol. These will
dehydrate you. The stimulating affect of caffeine will
also tense your muscles.
- Before you begin your workday, stretch your muscles,
and perform some light exercises to "wake them up."
Avoid working with tight, unstretched arms and shoulders.
This will lead to further injury.
- Perform stretching exercises at your workplace at least
once per hour. (Provided by a health care provider)
- Take frequent breaks to rest muscles and to stretch.
At least one 5 minute rest every 30 minutes is adequate
to perform self-massage and stretching for the muscles.
- Begin a daily log of your activities and symptoms.
In the log, state the symptom and its severity, along
with activities that may have brought on the complaint.
This enables you to begin understanding why you have this
injury. Other items to log are: water intake, medications
taken per day, dietary intake, and other factors that
may play a part in your condition, such as emotional factors
and stress level.
- Watch your posture while working. If you have questions
regarding specific work-related postures, ask the doctor.
- Cold environments will worsen RSI conditions because
of decreased blood flow to the tissues. If you find yourself
in a cold environment, take steps to correct it (i.e.
wear gloves, buy a space heater, etc.).
- Check with your local hardware or stationary store
for rubberized materials that allow easier grasping of
objects, such as around a commonly used pen, or pliers,
- Avoid hobbies that flare up the condition, such as
sewing, and sports involving heavy shoulder and arm use
- Do not perform weight lifting exercises to your arms,
hands, or shoulders when the condition is in an inflamed
state. This will simply further the irritation and swelling.
- Use ice, either via an ice pack or by using a Dixie
cup ice massage to relieve swollen irritated tissues.
When using an ice pack, always place a moist towel between
your skin and the ice pack. Ask the doctor on the proper
technique for ice massage. Ice should be used for no longer
than 15 minutes at a time. Take a half-hour break before
- If the muscles in your neck and back are sore and tense,
moist heat may be affective in relieving the pain. As
with ice, use heat for periods of 20 minutes at a time.
Take the heat off for 20 to 30 minutes between sessions.
If you feel worse after using heat, apply ice for 15 minutes.
This will decrease the swelling present. Avoid heat if
this is the case.
- Visit a Doctor of Chiropractic should you experience
any continuing musculoskeletal problems.