MEDICALOccupational HealthHealth Calculator
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RSI Risk Score

Good ergonomics, regular breaks

Understanding RSI Risk ScoreUse the calculator below to check your health metrics

Why This Health Metric Matters

Why: This calculation helps assess important health parameters for clinical and personal wellness tracking.

How: Enter your values above and the calculator will apply validated formulas to compute your results.

  • ●Evidence-based calculations
  • ●Used in clinical settings worldwide
  • ●Regular monitoring recommended
Sources:Medical LiteratureWHO Guidelines

Sample Scenarios

✅ Low Risk Office Worker

Good ergonomics, regular breaks

⚠️ Moderate Risk

Average office setup

🔴 High Risk

Poor ergonomics, long hours

💻 Software Developer

Heavy keyboard use

🎨 Graphic Designer

Heavy mouse use

Enter Your Work Habits

Risk Score

47

out of 100

Risk Category

Moderate-High Risk

Percentile

70th

vs office workers

Action Level

Intervention Recommended

Risk Score Gauge

47/100

Risk by Category

Body Areas at Risk

Body Area Risk Assessment

Wrists & Hands

Moderate Risk
Symptoms: Tingling or numbness, Pain or aching
Exercises: Wrist circles, Finger stretches

Forearms

Moderate Risk
Symptoms: Aching, Tightness
Exercises: Forearm stretch, Tennis ball squeeze

Shoulders

Moderate Risk
Symptoms: Tension, Pain
Exercises: Shoulder rolls, Doorway stretch

Neck

Moderate Risk
Symptoms: Stiffness, Pain
Exercises: Neck tilts, Chin tucks

Upper Back

Moderate Risk
Symptoms: Aching between shoulder blades, Muscle fatigue
Exercises: Cat-cow stretch, Thoracic extension

Immediate Action Items

ActionTimeframeImpact
Consult healthcare provider about symptomsWithin 2 weeksHigh
Set up 20-20-20 rule timerTodayMedium
Review and adjust monitor positionTodayMedium
Start daily stretching routineTodayHigh

Daily Exercise Program

ExerciseBody PartFrequencyInstructions
Wrist CirclesWristsEvery hour10 rotations each direction
Finger StretchesHandsEvery hourSpread fingers wide, hold 5 sec
Neck TiltsNeckEvery 2 hoursTilt ear to shoulder, hold 15 sec each side
Shoulder RollsShouldersEvery hour10 rolls forward, 10 backward
Chin TucksNeckEvery 2 hoursPull chin straight back, hold 5 sec, repeat 6x
Cat-Cow StretchSpine3x dailyAlternate arching and rounding back

Immediate Steps

Reduce continuous typing/mouse time by varying tasks

Consider voice-to-text software for some typing

Start each work session with a 2-minute stretching routine

Keep wrists in neutral position while typing

Position arms at 90-degree angles when typing

Workplace Changes

Request an ergonomic workstation assessment from HR

Position monitor 20-26 inches from eyes at or slightly below eye level

Ensure keyboard is at elbow height with slight negative tilt

Keep mouse close to keyboard to minimize reaching

Use a document holder next to monitor for reference materials

Lifestyle Tips

Stay hydrated - helps maintain tissue health

Get adequate sleep (7-9 hours) for tissue recovery

Include anti-inflammatory foods in your diet

Avoid smoking - impairs circulation and healing

Medical Guidance

Track symptoms: when they occur, severity, what helps

Consider physical therapy evaluation

Annual preventive check-up for musculoskeletal health

Report persistent symptoms to employer (workers comp may apply)

Recommended Equipment

Monitor arm/stand

$50-200

Adjustable height/distance

High

Ergonomic keyboard

$50-150

Natural hand position

Medium

Vertical mouse

$30-100

Reduces wrist pronation

Medium

Keyboard tray

$80-200

Optimal keyboard height

Low

Ergonomic chair

$300-1000

Proper lumbar support

Medium

Standing desk converter

$200-500

Position variation

Medium

Document holder

$20-50

Reduces neck rotation

Low

Anti-fatigue mat

$30-80

For standing work

Low

RSI Risk Score

47/10047/100

Moderate-High Risk | Intervention Recommended

⚠️For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.

🏥 Health Facts

— WHO

— CDC

What is Repetitive Strain Injury (RSI)?

RSI encompasses various injuries affecting muscles, tendons, and nerves due to repetitive motion, awkward postures, or sustained force. Common types include carpal tunnel syndrome, tennis elbow, and tendinitis.

Carpal Tunnel

Numbness, tingling in thumb, index, middle fingers. Worse at night.

Tendinitis

Inflammation of tendons causing pain, swelling, and reduced mobility.

De Quervain's

Pain at base of thumb, worsens with gripping or twisting.

Four Pillars of RSI Prevention

🧘 Regular Breaks

Every 30-60 minutes + micro-breaks every 20 min

🖥️ Ergonomics

Proper workstation setup and equipment

💪 Stretching

Daily stretching and strengthening exercises

🧘‍♂️ Good Posture

Neutral positions for all body parts

Warning Signs - When to Take Action

Early Signs (Act Now)

  • • Aching or fatigue during work
  • • Symptoms improve with rest
  • • Occasional tingling

Serious Signs (Seek Help)

  • • Persistent pain after rest
  • • Numbness or weakness
  • • Affecting daily activities
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