RSI Risk Score
Good ergonomics, regular breaks
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Evidence-based calculations Used in clinical settings worldwide Regular monitoring recommended
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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.
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✅ Low Risk Office Worker
Good ergonomics, regular breaks
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⚠️ Moderate Risk
Average office setup
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🔴 High Risk
Poor ergonomics, long hours
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💻 Software Developer
Heavy keyboard use
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🎨 Graphic Designer
Heavy mouse use
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Enter Your Work Habits
Risk Score
out of 100
Risk Category
Percentile
vs office workers
Action Level
Risk Score Gauge
47/100
Risk by Category
Body Areas at Risk
Body Area Risk Assessment
Wrists & Hands
Moderate RiskForearms
Moderate RiskShoulders
Moderate RiskNeck
Moderate RiskUpper Back
Moderate RiskImmediate Action Items
| Action | Timeframe | Impact |
|---|---|---|
| Consult healthcare provider about symptoms | Within 2 weeks | High |
| Set up 20-20-20 rule timer | Today | Medium |
| Review and adjust monitor position | Today | Medium |
| Start daily stretching routine | Today | High |
Daily Exercise Program
| Exercise | Body Part | Frequency | Instructions |
|---|---|---|---|
| Wrist Circles | Wrists | Every hour | 10 rotations each direction |
| Finger Stretches | Hands | Every hour | Spread fingers wide, hold 5 sec |
| Neck Tilts | Neck | Every 2 hours | Tilt ear to shoulder, hold 15 sec each side |
| Shoulder Rolls | Shoulders | Every hour | 10 rolls forward, 10 backward |
| Chin Tucks | Neck | Every 2 hours | Pull chin straight back, hold 5 sec, repeat 6x |
| Cat-Cow Stretch | Spine | 3x daily | Alternate 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
HighErgonomic keyboard
$50-150
Natural hand position
MediumVertical mouse
$30-100
Reduces wrist pronation
MediumKeyboard tray
$80-200
Optimal keyboard height
LowErgonomic chair
$300-1000
Proper lumbar support
MediumStanding desk converter
$200-500
Position variation
MediumDocument holder
$20-50
Reduces neck rotation
LowAnti-fatigue mat
$30-80
For standing work
LowRSI Risk Score
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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