Guides · RSI conditions

RSI Conditions

Repetitive strain injuries (RSIs) are common for people who work at a computer. Find your symptoms below to learn what’s causing them and the ergonomic changes and equipment that can help.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

RSI is an umbrella term for pain in muscles, tendons and nerves caused by repetitive movements and sustained postures — such as typing and using a mouse. Common examples include carpal tunnel syndrome, tennis elbow and De Quervain’s tenosynovitis. Ergonomic equipment, a good workstation setup and regular breaks can reduce strain; a health professional should assess ongoing symptoms.

In this guide

Find your condition

Carpal tunnel syndrome

Numbness and tingling in the thumb and fingers.

De Quervain’s tenosynovitis

Pain on the thumb side of the wrist.

Trigger finger

A finger or thumb that catches or locks.

Forearm pain

Aching in the top or underside of the forearm.

Tennis elbow

Pain on the outside of the elbow.

Golfer’s elbow

Pain on the inside of the elbow.

Shoulder pain

Aching from mouse reach and unsupported arms.

Neck pain

Stiffness and headaches from screen position.

Lower back pain

Discomfort from sitting and chair setup.

Arthritis

Joint-friendly computer setup and equipment.

Common signs of RSI

  • Aching, throbbing or burning pain
  • Tingling, numbness or pins and needles
  • Weakness or reduced grip
  • Stiffness or cramping
  • Symptoms that build during computer use and ease with rest

Five changes that help most RSIs

  1. Fit your mouse to your hand and switch to a vertical or roller design to reduce twisting and gripping.
  2. Bring your mouse closer with a compact keyboard.
  3. Keep your wrists straight and your elbows relaxed at desk height.
  4. Raise your screen to eye level to stop you leaning forward.
  5. Take micro-breaks every 20–30 minutes and change tasks regularly.

Popular products for RSI

Ease Vertical Ergonomic Mouse
Ease Vertical Ergonomic MouseBest for: Medium-hand users seeking ergonomic pain reliefView product
ErgoSlider Plus+ Mouse
ErgoSlider Plus+ MouseBest for: Left and right-handed users wanting minimal reachView product
Compact Mini Ergonomic Keyboard
Compact Mini Ergonomic KeyboardBest for: Users wanting compact keyboards and reduced mouse reachView product
Folding Ergo4arm Ergonomic Arm Rest
Folding Ergo4arm Ergonomic Arm RestBest for: Desk users needing forearm and shoulder supportView product

Frequently asked questions

What is RSI?

Repetitive strain injury (RSI) is a general term for pain in muscles, tendons and nerves caused by repetitive movements and sustained or awkward postures, such as prolonged typing and mouse use.

Can ergonomic equipment help RSI?

Ergonomic equipment can reduce strain by improving your hand, wrist and arm positions and reducing repetitive load. It works best alongside a good workstation setup, regular breaks and advice from a health professional.

Can I buy ergonomic equipment through the NDIS or my employer?

Many workplaces fund ergonomic equipment, and you may be able to claim through the NDIS. See our NDIS information and company purchase order pages.

Related guides

This guide provides general ergonomic information only and is not a substitute for medical advice, diagnosis or treatment. If you have ongoing or worsening symptoms, see your GP or a health professional such as a Physiotherapist, Hand Therapist or Occupational Therapist.

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/rsi-conditions-information · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

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