Repetitive Strain Injuries: What to Do When Your Hands or Neck Start to Ache

That nagging ache in your wrist or the tightness in your neck after a long workday isn’t just fatigue — it can be a repetitive strain injury (RSI). RSIs come from repeating the same motions or holding awkward positions for too long. Good news: small fixes today can stop long-term damage.

Quick fixes you can do now

Change one thing at a time. Start with your setup: raise or lower your chair so your elbows sit roughly at your sides, wrists stay straight when typing, and your monitor is at eye level. Swap a high-impact mouse for a vertical or trackball design if your wrist hurts.

Use microbreaks. Every 20–30 minutes, pause for 30–60 seconds to shake out your hands, roll your shoulders, and stand up. Set a simple alarm or use break software. These tiny pauses reduce tension and are easier to keep than long stretches.

Do two reliable stretches daily: wrist flexor and extensor stretches (extend your arm, gently pull fingers back and hold 15–20 seconds) and a neck side bend. Don’t push into sharp pain — mild tension is enough.

Try task variety. Alternate typing, phone calls, and standing tasks. If you can, dictate notes instead of typing or use keyboard shortcuts to cut down repetitive keystrokes.

When pain sticks around and real treatments

If pain, numbness, or weakness lasts more than a week despite these fixes, see a clinician. Red flags: constant numbness, dropping things, or weakness that limits daily tasks. A doctor or physiotherapist can diagnose conditions like carpal tunnel, tendonitis, or epicondylitis and recommend targeted care.

Treatment commonly starts with activity changes, splints (especially at night for wrist issues), and guided exercises from a therapist. Short courses of anti-inflammatory medication or topical gels can reduce pain and swelling but talk to a clinician before starting anything new. Physical therapy, ergonomic training, or corticosteroid injection may be suggested for persistent cases.

For longer-term problems, professional ergonomic assessment and gradual load reduction are key. Surgery is rare and reserved for cases that don’t respond to conservative care — your clinician will explain if that’s necessary.

Preventing RSI is easier than fixing it. Improve posture, take microbreaks, vary tasks, and get early help when pain doesn’t fade. Small, consistent changes protect your hands, neck, and shoulders so you can keep doing the things you enjoy without constant pain.

Want simple stretch diagrams or an ergonomic checklist? Keep reading tag posts on this page for product guides, step-by-step exercises, and links to reliable online pharmacies and clinicians who focus on RSIs.