Wrist pain, neck stiffness, back aches? It could be Repetitive Strain Injury from long hours at your desk

Repetitive strain injuries (RSI) have become an increasingly common occupational health concern in Malaysia, particularly among those engaged in sedentary office jobs.

With the country’s urban workforce spending prolonged hours in front of computers and on their devices, issues like wrist pain, neck stiffness and back discomfort are becoming ubiquitous.

This trend highlights the urgent need for improved workplace ergonomics and greater awareness of the long-term health risks associated with modern work habits.

RSI refers to a range of musculoskeletal conditions caused by repetitive movements, poor posture or prolonged static positions.

For Malaysia’s workforce, the prevalence of RSI is often linked to sitting for extended periods without adequate breaks, typing on keyboards with improper wrist support and using non-ergonomic furniture.

One of the main culprits is bad posture. Employees hunched over desks or leaning into computer screens often experience muscular imbalances, which can lead to chronic pain over time.

Additionally, the repetitive motion of typing or mouse usage, especially without proper wrist alignment, exacerbates the strain on tendons and joints, resulting in conditions like carpal tunnel syndrome and tendonitis.

HEALTH IMPLICATIONS OF PROLONGED SITTING AND STANDING

According to Consultant Public Health Physician Professor Dr Hematram Yadav the human body is not designed to remain stationary for extended periods, whether sitting or standing.

"RSI can affect anyone who engages in repetitive tasks without taking proper precautions. From office workers who spend hours typing or using a mouse to factory employees and musicians who perform repetitive motions, the risk is significant," he said to Sinar Daily.

Among the leading causes of RSI, Dr Hematram highlighted repetitive motion, poor posture and prolonged activity without breaks.

"When you perform the same motion repeatedly, such as typing or operating machinery, it puts undue stress on muscles and joints,” he said.

He also pointed out that poor posture—like slouching or sitting awkwardly at a desk—can further exacerbate these issues.

In more physically demanding settings, heavy lifting, excessive pressure from gripping tools too tightly and prolonged use of vibrating machinery were noted as contributing factors.

“Even environmental conditions play a role. Working in cold environments can strain muscles and joints, making them more susceptible to injury," he added.

To counter the rising prevalence of RSI, Dr Hematram urged individuals and organisations to prioritize prevention.

“Prevention begins with setting up a proper ergonomic workstation. Adjust your chair, desk, and screen to promote good posture,” he advised.

He also emphasised the importance of regular breaks during long hours of work.

“A short pause every 30 minutes can make a world of difference. Stretching and moving around can prevent muscles from becoming overworked,” he said.

Simple exercises and lifestyle changes can also help. Incorporating daily stretches for wrists, hands, neck and shoulders can be highly beneficial

Dr Hematram said relaxation techniques are another key component in RSI prevention.

“Stress and tension can increase muscle strain. Practicing relaxation techniques, such as deep breathing or mindfulness, can help mitigate this," he said.

Studies have shown that sitting for too long can lead to a host of adverse health outcomes, including:

- Musculoskeletal Disorders: Prolonged sitting places undue stress on the spine, leading to issues like herniated discs, lower back pain and neck stiffness.

- Poor Circulation: Sitting for extended hours slows blood flow, increasing the risk of varicose veins and deep vein thrombosis.

- Metabolic Issues: Sedentary behavior is associated with a higher likelihood of developing obesity, type 2 diabetes, and cardiovascular diseases.