1. Get Up and Move Around
Mix up your routine. You can damage tendons, nerves or muscles during simple activities like playing the guitar, operating a cash register and even using a calculator, especially if your joints are pinched or your muscles are cramped up for several hours at a time. Try to create a schedule that allows you to switch tasks every few hours so you work different joints and muscles throughout the day.
If your job requires you to sit at a computer or repeat the same motion for several hours at a time, make sure to take a break every 20 minutes. If you can't work frequent breaks into your schedule, get up and move around for a few minutes at least once an hour. Get out of your seat and walk around, stretch your muscles and drink some water.
2. Improve Your Posture
Develop better posture at work. Adjust your seat so the top of your computer monitor is at your eye level. Adjust the seat back so you're sitting upright. Invest in a lower-back pad or roll up a towel and place it at the base of your lower back to fill in the gap between your spine and the chair. If you're having trouble with your posture, try a yoga or pilates class, and work on strengthening your abdominal muscles at the gym.
Invest in an ergonomic keyboard to prevent repetitive strain injuries to the wrist. If an ergonomic keyboard isn't in the budget, or you find it too awkward to use, make sure to hold your wrists as straight as possible while you're typing. Instead of supporting your wrists on the keyboard or pad, let your fingers hover slightly over the keys. You may notice this helps you reach more letters without straining.
3. Pay Attention to Early Signs
Watch for the early signs of repetitive strain injury. If your back, shoulders, wrists or neck feels stiff or numb, or you're experiencing tingling in these areas, make an appointment to speak with your doctor immediately. Your doctor may be able to provide you with support equipment such as a wrist or back brace to help you maintain proper posture and prevent further injuries.
