So you finish college and are lucky to land a job in a call center. In no time you are spending hours working on your computer, tied to your desk. Soon you start to notice stiffness and slight pain in one side of your neck, then your upper back/shoulder blade area starts to ache and finally you have tingling pain down your arm!

You say to yourself: ‘I am a young guy, how can I have these aches and pains?’ But, what you are experiencing is not unique or unusual. It’s called the Mouse Neck/ Shoulder and is also known as the Repetitive Strain Injury (RSI).

Repetitive Strain Injury or repetitive motion injury is mostly a work-related musculoskeletal disorder. It can affect muscles, tendons, joints and nerves. Generally, RSI is caused by improperly-designed workstations, incorrect posture and inadequate fitness.

Repetitive injury results in repeated tissue micro-trauma, which disrupts the normal repair process, leading to reduced blood supply, reduced activity of nerves, muscle fiber loss and even cell death. Some individuals with RSI have severe pain, others just lose strength and fine muscle control.

How a niggle becomes a literal pain in the neck!

Hours of sitting and working on badly-designed workstations, then spending leisure time peering at a mobile screen and finally sleeping on a misshapen pillow often results in a stiff neck and/or a mild headache. If ignored, this can get worse and disrupt everyday activities. Soon you will be popping painkillers to get through the day, but the pain will seem to only get worse over time.

Finding the cause

Look at your workstation. Is the computer screen at eye-level? Is your wrist bent backwards while using the mouse? Does your desk make you shrug your shoulders up? While typing, do your elbows hang free? If your answer is yes to these questions, then it’s time to make changes to your workstation.

(Ensure that your computer screen should be at eye level (Illustration : Sunil Kumar Mallik ))

Here’s a workstation checklist to keep RSI at bay:

1.The computer screen should be at eye-level.

2.Your wrist should be straight.

3.Your shoulders should not be shrugged up while sitting.

4.And finally, the chair should support the elbows.

The cure: stretch and strengthen

1.Stretch your neck by touching your chin to the chest and then look straight up at the ceiling. Turn your head left and then right. Do these stretches 10 times each.

2.Get up from your desk every half an hour, walk a few steps.

3.Strengthen your neck by pushing it backwards towards your chin with your fingers in such a way as to form a double chin. Hold this position for 10 seconds. Do this three to four times in a day.

(Chin tuck exercises also helps relieve pain (Illustration : Sunil Kumar Mallik ))


Author bio: Kamal Singh CSCS is a Certified Strength and Conditioning Specialist with a coaching experience of 15 years. He specialises in post rehabilitation training and has worked with some of the biggest names in the corporate and sports world. Kamal was picked by Men’s Health magazine as one of India’s Top personal trainers.

courtesy :

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Kolkata, Jul 22: Two newly elected Trinamool Congress MLAs, who were sworn in by the West Bengal Assembly Speaker recently, on Monday said they received mails from Raj Bhavan questioning the legality of the process and asking them to pay a fine of Rs 500 each.

Speaker Biman Banerjee had administered the oath to two MLAs - Rayat Hossain Sarkar and Sayantika Banerjee - on July 5 in the assembly, though the Governor had appointed Deputy Speaker Asish Banerjee for the task.

Sarkar said the mails informed the two that a fine of Rs 500 was imposed on each of them since, it alleged, their oath-taking and attending assembly session on its first day violated Constitutional norms.

The 10-day session of the House began on Monday and was adjourned after obituary references.

Sayantika Banerjee told PTI: "We have met the Speaker and showed him the mail. He said the Speaker's office is looking into the issue. We understand we have no problem in attending the session as elected representatives after taking oath in the temple of democracy – the state legislature.

To a question, she said she would continue to attend the assembly session.

sked if she had paid the fine, Banerjee said, "Why should I? Have we done anything illegal or improper?

The emails said that when the Constitutional head of the state designated someone to administer the oath to the MLAs, the Speaker had no jurisdiction in the matter.

The mails also alleged that several clauses were violated by the two newly elected MLAs by taking oath under the Speaker and attending the House session.

While Raj Bhavan sources confirmed that such emails were sent to the MLAs concerned, the Speaker could not be contacted for his comments.

The swearing-in of Sarkar and Sayantika Bandopadhyay on July 5 ended the month-long impasse between Raj Bhavan and the assembly over the venue of the ceremony and the administering authority.

On July 4, Governor Bose authorised Deputy Speaker Asish Banerjee to administer the oath in the assembly, retracting his earlier stance that the MLAs would be sworn in at Raj Bhavan.

However, during the one-day special session, Deputy Speaker Asish Banerjee declined to administer the oath, citing that it would be inappropriate in the presence of the Speaker.

"The constitutional transgression has been done in spite of Hon’ble Governor appointing Deputy Speaker as the person before whom the two newly elected MLAs shall make and subscribe an oath or affirmation," a statement from Raj Bhavan said on July 5.