Screen and monitor

• Height: The top of the screen at or slightly below eye level.
• Distance: About an arm’s length away. Increase text size rather than leaning forward.
• Dual screens: Place your primary screen directly in front of you; secondary screen slightly angled.

Laptop use

• Pair a laptop with an external keyboard and mouse.
• Raise the laptop to eye level using a stand or stacked books.

Keyboard and mouse

• Keep wrists straight and forearms parallel to the floor.
• Keyboard tilt: Flat or slightly negative tilt reduces wrist extension.
• Mouse: Choose a size that fits your hand; avoid overreaching by keeping it close to your body’s midline.

Chair and seating

• Hips equal to or slightly above knees; feet fully supported on the floor or a footrest.
• Backrest supports the natural curve of your lower back; adjust lumbar support or add a rolled towel.
• Seat depth: 2–3 fingers between the seat edge and the back of your knees.

Desk

• Height so elbows rest at ~90 degrees with shoulders relaxed.
• If the desk is too high and not adjustable, raise the chair and use a footrest.

Lighting and glare

• Position screens perpendicular to windows to reduce glare.
• Use task lighting for documents.

Neck

Slow nods and rotations; gentle ear-to-shoulder stretches.

Shoulders

10–15 shoulder rolls; “W” squeezes by pulling shoulder blades down and back.

Wrists/forearms

Wrist circles; wrist flexor/extensor stretches; fist-to-open-hand cycles.

Back/hips

Seated spinal rotations; standing hip flexor stretch; 10 bodyweight squats.

Small changes add up:

• Use keyboard shortcuts to reduce mouse clicks.
• Keep arms close to your sides; avoid reaching forward for prolonged periods.
• Type softly; avoid pounding keys.
• Dictation for long emails or notes to reduce typing volume.
• Alternate tasks that require different postures.
• Speakerphone or headset to avoid cradling a phone between ear and shoulder.
• Aim for a light grip with the mouse or pen.

Software support

• Break reminder apps, Pomodoro timers, and screen dimmers can reduce visual and physical fatigue.
• Ergonomic checklists help refresh posture and setup after meetings or travel.

Budget alternatives

• No stand? Use sturdy books to raise your laptop.
• No footrest? Try a box or low stool.
• At the kitchen table: Add a small pillow for lumbar support; lower chair height if possible.

Couch and travel fixes

• Couch workaround: Place a firm board or lap desk under your laptop; sit close to the edge with feet on the floor; limit couch sessions to short tasks.
• Commuting with laptops: Use backpacks with chest straps to reduce shoulder and neck strain; distribute weight evenly.

Relative rest

Reduce, don’t eliminate, the movements that aggravate symptoms. Shorten sessions, build in breaks, and switch tasks.

Ice or heat

Ice reduces acute flare-ups; heat helps stiffness. Use 10–15 minutes at a time.

Gentle mobility

Daily wrist, neck, and shoulder mobility exercises without pushing into pain.

Load management

Resume normal tasks gradually; pain should trend down over days, not up.

Over-the-counter pain control

Can be helpful for short-term relief; discuss with a clinician if you have health conditions or take other medications.

Sleep support

A neutral neck position and side- or back-sleeping reduce morning stiffness.

Assessment

Posture, movement, strength testing, and a detailed work/activity review.

Care plan

Ergonomic modifications, targeted exercises, pacing strategies, and symptom management.

Allied health referrals

Physiotherapy or occupational therapy for advanced ergonomics or rehabilitation.

Diagnostics when appropriate

Imaging is not routinely required for simple RSIs. Lab tests may be used to rule out inflammatory or systemic conditions if symptoms don’t fit a typical overuse pattern. Care& collects bloodwork on-site and sends samples to accredited laboratories.

Students and young professionals

Smaller devices and on-the-go work increase risk. Prioritize external keyboards for laptops and scheduled movement breaks during study.

Women’s health

Pregnancy can alter posture and ligament laxity; ergonomic tweaks and tailored exercises reduce discomfort. Postpartum, consider feeding positions and wrist care to prevent “mother’s wrist.”

Men’s health

Heavy lifting, gym errors, and weekend projects can compound desk-related strain. Strength training with good form protects joints.

Pediatric care and teens

Screen time and gaming can drive neck and wrist pain. Short sessions, breaks, and age-appropriate setups matter.

Anxiety treatment and stress

Muscle tension increases with stress. Breathing practices, micro-breaks, and counseling can reduce pain cycles.

Nutrition counseling

Anti-inflammatory dietary patterns and hydration support tissue recovery.

• Offer hybrid ergonomics support: quick virtual assessments and checklists for remote workers.
• Provide basic equipment stipends (external keyboard, mouse, laptop stand).
• Encourage movement culture: 50-minute meetings; “walk and talk” calls; stretch prompts.

• Train managers to spot early signs of RSI and respond with supportive adjustments.
• Partner on employee healthcare solutions: streamline access to Nurse Practitioners, physiotherapy, and workplace wellness programs.

Day 1: Assess your workstation

• Run the one-minute setup test. Adjust screen, chair, and keyboard.
• Add a footrest alternative if your feet don’t rest flat.

Day 2: Upgrade the essentials

• Add an external keyboard and mouse if you use a laptop.
• Raise the screen to eye level. Set up task lighting.

Day 3: Build movement into the day

• Install a break reminder tool. Practice 2–3 minutes of movement every 30–40 minutes.
• Try the 20-8-2 sit-stand-move cycle if you have a sit-stand desk.

Day 4: Protect wrists and shoulders

• Practice wrist stretches and gentle tendon glides.
• Keep elbows close to your sides; adjust armrests to support your forearms.

Day 5: Fix phone habits

• Use a headset for calls. Hold the device at eye level for texts.
• Limit long-form typing on phones; switch to voice dictation or a computer.

Day 6: Strengthen, gradually

• Add shoulder blade squeezes, wall angels, and bodyweight squats.
• Two sets of 10–12 reps, three times per week.

Thorough assessments

Unrushed assessments that start on time, so you feel heard and leave with a plan you can use the same day.

Expert Nurse Practitioners

Nurse practitioner Toronto care with expertise in primary care, ergonomic risk factors, and safe return-to-activity planning.

On-site lab services

On-site lab services for sample collection to rule out underlying health concerns when necessary; results and progress are tracked in the Care& app.

Convenient telemedicine

Telemedicine and telehealth services for ergonomic check-ins and symptom follow-ups that fit your schedule.

What’s the difference between a sprain/strain and an RSI?

A sprain or strain often follows a single event, like lifting awkwardly. RSIs build gradually due to repeated movements or sustained postures. At Care&, we assess onset, daily patterns, and risk factors to tailor your plan. Early intervention—with setup changes, movement strategies, and graded exercises—usually prevents escalation.

Do I need imaging for wrist or elbow pain from typing?

Most desk-related RSIs don’t require X-rays or MRIs. Imaging is reserved for red flags, severe or persistent symptoms, or when we suspect another diagnosis. Care& clinicians focus on a detailed exam, function-based goals, and conservative care first. If imaging or specialist input is needed, we coordinate referrals.

How quickly should I see a clinician if I have numbness or nighttime pain?

Numbness, tingling, weakness, or pain that wakes you at night should be assessed promptly. Care& typically offers same or next-day virtual appointments and timely in-person options. As an appointment-based clinic, we help you plan care without the uncertainty of a walk-in clinic queue.

Can Nurse Practitioners manage RSIs like a family doctor?

Yes. Nurse Practitioners provide comprehensive primary care—assessment, diagnosis, prescribing (within regulations), and referrals—similar to family doctors. For those struggling to find a family doctor near me or family doctors accepting new patients, Care&’s NP-led model offers continuity, unlimited appointments with membership, and coordinated care.

I work from home and my budget is limited. What’s the single best upgrade?

If you use a laptop, the best low-cost upgrade is an external keyboard and mouse paired with a laptop stand (or stacked books) to lift the screen to eye level. This simple change corrects neck posture and wrist position. Care& can review your setup via telemedicine and suggest budget-friendly tweaks you can implement immediately.