While repetitive strain injury usually is associated with conditions of the hand and wrist, you can experience the pain anywhere in your body. Most repetitive strain injuries, or RSIs, occur in your shoulder and shoulder blades when the pain moves up through your arm to your upper back. Muscles become inflamed or joints wear out from the repetitive movements of your hands.
Causes
Repetitive strain injuries are common among office workers or those who sit and work at a computer all day. Your back and shoulder muscles undergo the same movements all day, and, as the pain in your extremities increases, it refers up your arms to your back. Athletes who play racquet sports such as tennis or racquetball are susceptible to back pain from repetitive strain injuries.
Stretching
Rest is the most effective treatment for RSI, but often rest is not possible if you are in the middle of a tournament or your pain is work related. Arm and hand stretches should be performed several times a day to relieve discomfort and prevent tendonitis from developing. Stand straight and hold one arm straight in front of you. Maintaining a straight elbow, bend your wrist so your fingers face the floor. Hold for a few seconds and release. Repeat five times and then do it on the other arm. Bend your elbow to the side of your head and grab it with the opposite hand from behind. Slowly tug on your arm to stretch your upper back and chest muscles.
Flexibility
Stretching exercises may be done to relieve back pain due to RSI. Neck stretches from side-to-side and neck rotations done slowly and deliberately pull on the muscles and tendons that run from your shoulders to your hands, relieving stiffness and giving you more flexibility. Chest and shoulder stretches can be particularly effective for easing your discomfort. Use a partner to get an effective stretch after sitting and working for long periods of time. While standing, raise your arms to chest level and bring them back as far as you can. Get someone to grab onto your hands and continue to press them together behind your back. You'll feel relief run through your entire back, chest and hands.
Strengthening
Strengthening exercises for your biceps and hands can help to relieve some of the pressure they undergo throughout the day. Lift free weights to build biceps muscles and your forearm muscles. Hold a weight in each hand with your palms facing up. Hold your arms at a 90-degree angle and lift your hands toward your shoulders. According to Spine Universe, by building muscles in the supporting regions of your back, you distribute the weight and pressure of your work among a wider range of muscle groups, easing the load and the resulting pain.
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