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The Beyond Pain Foundation

Conditions we support

Conditions guide

Repetitive strain injury (RSI)

RSI is pain in your muscles, tendons or nerves caused by doing the same movements again and again. It most often affects the neck, shoulders, arms, wrists and hands. This guide explains the different forms, how long recovery usually takes, the treatments available in the UK, and what your employer must do to help.

Workers with a work-related arm, hand or neck disorder
211,000
Working days lost to work-related muscle and joint problems
7.1 million a year
Share of all work-related ill health
More than 1 in 4 cases
Mild tendon strain usually improves in
2 to 3 weeks

Work figures are for Great Britain in 2024/25, from the Health and Safety Executive (HSE). Recovery time is from the NHS.

This guide is general information, not medical advice. Medicines and treatments must be prescribed or recommended for you by a doctor or pharmacist. We do not give doses here.

What RSI is

RSI is a general name for pain that builds up from repeating the same movement, holding the same position for a long time, or using force over and over. It is not one single condition. It is an umbrella term for a group of problems, some with their own medical names.

Doctors and the HSE also call these problems work-related upper limb disorders. That covers aches and pains in the neck, shoulders, arms, wrists, hands and fingers.

Common causes include:

  • Typing and using a mouse
  • Assembly line and packing work
  • Hairdressing
  • Decorating and building trades
  • Using power tools or vibrating tools
  • Poor posture at a desk
  • Gripping or twisting with force
  • Repetitive sports, such as tennis or golf
  • Playing a musical instrument

Repetitive or hard work does not always cause RSI. Your risk depends on how long you do a task without a break, how much force it needs, how awkward the position is, and how much control you have over your work.

Forms of RSI

When doctors can find a specific cause, they give it a name. When they can't, it may be called non-specific arm pain. You may have more than one.

Non-specific arm pain

Pain, aching or tiredness in the arm with no clear single cause found. It is still real pain, and it still responds to treatment and changes at work.

Carpal tunnel syndrome

Pressure on a nerve at the wrist, causing tingling, numbness and pain in the thumb and fingers, often at night. See our carpal tunnel guide.

Tendinopathy and tenosynovitis

Pain and swelling in a tendon, or in the sheath around it. Common in the wrist, forearm and shoulder. See our tendinopathy guide.

Tennis and golfer's elbow

Pain on the outside (tennis) or inside (golfer's) of the elbow from repeated gripping and twisting. Typing and mouse use can cause it too.

De Quervain's tenosynovitis

Pain on the thumb side of the wrist, made worse by pinching, gripping and lifting the thumb.

Trigger finger

A finger or thumb that catches, clicks or locks when you bend it, because a tendon can't glide smoothly.

Shoulder and neck pain

Including rotator cuff problems and bursitis, often linked to reaching, overhead work or a badly set-up desk.

Hand-arm vibration syndrome

Damage to nerves and blood vessels from regular use of vibrating tools. Fingers can go white, numb and tingly, especially in the cold.

Writer's cramp

A cramp or loss of control in the hand or forearm during repeated movements such as writing or typing. Also called task-specific focal dystonia.

Symptoms and how it progresses

Symptoms usually come on slowly. At first they may only appear while you are doing the task, then ease with rest. Without changes, they can start to last longer and come on sooner. Symptoms include:

  • Burning, aching or throbbing pain
  • Stiffness
  • Weakness or a poor grip
  • Tingling or pins and needles
  • Numbness
  • Cramp
  • Swelling
  • Pain that is worse when you use that part of the body

Many cases get better on their own, and early action helps a lot. This is a rough guide to what to expect:

  1. First days

    Early signs

    Ache or discomfort during or after the task. Change how you work, take more breaks and use simple self-care.

  2. 2 to 3 weeks

    Mild strain settles

    Mild tendon strain often improves within 2 to 3 weeks. If you aren't improving after about 2 weeks of self-care, get advice.

  3. 6 weeks or more

    Lasting symptoms

    Pain that is not going away or is getting worse needs a GP or physiotherapist. Physiotherapy is usually tried at this stage.

  4. Months

    Persistent RSI

    Some forms, such as tennis elbow or shoulder pain, can take 6 months to a year or more to settle. Specialist treatment may be needed.

Timings are typical ranges, not exact rules. Everyone recovers at a different pace.

When to get urgent help

RSI comes on slowly. Sudden symptoms are a sign that something else may be going on.

Call 999 if you have

  • sudden weakness or numbness in an arm, especially on one side of your body, or with a drooping face or slurred speech
  • chest pain that spreads to your arm, neck or jaw
  • an arm or hand that is suddenly cold, pale or blue and very painful

Call NHS 111 if

  • you have sudden or very bad pain, or you can't move your arm
  • a joint is very swollen, hot and red, or you feel feverish
  • you heard a snap or pop and lost strength
  • you have lost feeling in your arm or hand

See your GP if

  • symptoms are not going away or are getting worse
  • self-care hasn't helped after 2 weeks
  • numbness or tingling keeps you awake at night
  • your grip is getting weaker or you are dropping things

Diagnosis and referral

A GP or physiotherapist will usually diagnose RSI from your symptoms, your work and hobbies, and an examination. They will check your movement, strength and feeling, and look for a specific cause.

Tests are not always needed. If a specific condition is suspected, you may be offered:

  • Nerve conduction studies, which measure how well signals travel along a nerve. Used to check for carpal tunnel syndrome and other trapped nerves.
  • An ultrasound scan, to look at tendons and nerves.
  • Blood tests, to rule out other causes such as arthritis or thyroid problems.

You may not need to see a GP first

In many areas you can refer yourself to NHS community musculoskeletal (MSK) physiotherapy. Many GP surgeries also have a first contact physiotherapist you can book directly through reception. Ask your surgery, or search your local NHS trust's website for "physio self-referral".

If you are not improving, your GP or physiotherapist can refer you to an MSK specialist, a hand therapist, an occupational therapist, or an orthopaedic or hand surgeon. NHS physiotherapy is free, but waiting lists can be long.

Treatments and medicines

Treatment aims to ease pain, rebuild strength and change what caused the problem. Stopping all use for a long time is not advised. Resting for more than a few days can weaken muscles and make stiffness worse.

Simple painkillers

From a pharmacy or supermarket

Paracetamol, or an anti-inflammatory painkiller such as ibuprofen, can help for short periods. Anti-inflammatory gels rubbed on the skin are another option. Ask a pharmacist which suits you.

Cold and heat

At home

A cold pack wrapped in a towel can ease a flare. The NHS suggests up to 20 minutes every 2 to 3 hours. Some people find warmth helps stiffness.

Physiotherapy

NHS self-referral, GP referral or private

Exercises to strengthen and stretch, advice on posture and pacing, and a plan to return to normal use. Most exercise programmes need several weeks before you notice a clear change.

Occupational therapy

NHS referral, through work, or private

An occupational therapist looks at how you work and suggests changes to tasks, tools and your workstation.

Splints and supports

Physiotherapist, hand therapist or pharmacy

Used for some forms, such as carpal tunnel syndrome or de Quervain's. They should be advised by a professional, as wearing the wrong one for too long can cause stiffness.

Steroid injections

GP, physiotherapist or specialist

Can reduce pain and swelling for some forms of RSI. The effect may wear off after weeks or months. They are not right for every condition. For example, they are not recommended for tennis elbow.

Surgery

Most RSI does not need surgery. It is only considered for specific conditions that haven't improved with other treatment, such as:

  • Carpal tunnel release to free a trapped nerve. Most people return to desk work within 4 to 14 days.
  • Trigger finger release or de Quervain's release to free a tendon.
  • Tennis elbow surgery, rarely, and only after 6 to 12 months of other treatment.

Our carpal tunnel and tendinopathy guides give recovery and return-to-work times for each.

Self-help and living well

At work

  • Take short, frequent breaks, or switch to a different task
  • Set up your chair, screen and keyboard so your wrists are straight and shoulders relaxed
  • Keep the things you use most within easy reach
  • Use keyboard shortcuts or voice software to cut down on mouse use
  • Tell your manager early if you have symptoms

At home

  • Keep moving gently. Avoid long rest
  • Do the exercises your physiotherapist gives you, little and often
  • Build up activity slowly after a flare
  • Notice tasks at home that set it off, such as phone use or gaming
  • Stay generally active. Walking and swimming help many people

Tips for getting the best treatment

Before your appointment

  • Write down when symptoms started, what makes them worse and what helps
  • Describe your job and hobbies in detail, including hours at a keyboard or with tools
  • Take photos of your workstation or the tools you use
  • Ask whether you can refer yourself to physiotherapy locally
  • Ask for a fit note that suggests changes at work, not just time off
  • If treatment isn't working after a few months, ask about a referral

RSI and work

What your employer must do

Under the Health and Safety at Work Act and the Management of Health and Safety at Work Regulations, employers must assess the risk of upper limb disorders and reduce it. The HSE says employers should encourage staff to report symptoms early, before they become serious.

If you use a computer or other screen daily for an hour or more at a time, you count as a display screen equipment (DSE) user. This includes home and hybrid workers. Your employer must:

  • Carry out a DSE workstation assessment
  • Reassess when you report pain or discomfort
  • Make sure you can take breaks or change activity
  • Pay for an eye test if you ask for one
  • Give you training on setting up your workstation
  • Act on what the assessment finds

If you use vibrating tools, the Control of Vibration at Work Regulations also apply.

Your rights under the Equality Act

RSI can count as a disability under the Equality Act 2010 (the Disability Discrimination Act in Northern Ireland). This applies if it has more than a minor effect on your daily life and has lasted, or is likely to last, at least 12 months. Conditions that come and go can count. If it does, your employer must make reasonable adjustments, such as:

  • Changing duties or rotating tasks
  • More frequent breaks
  • Flexible or reduced hours for a phased return
  • Working from home with a proper setup
  • Time off for appointments
  • Specialist equipment

Equipment that can help

  • Split or compact keyboards
  • Vertical mice
  • Trackballs
  • Voice recognition software
  • Sit-stand desks
  • Adjustable chairs with arm support
  • Monitor arms and laptop stands
  • Document holders
  • Lighter or low-vibration tools
  • Padded or larger-grip tools

Access to Work is a government grant that can pay for specialist equipment and assistive software, beyond the reasonable adjustments your employer must make. For advice on your rights, contact Acas or Citizens Advice.

211,000 workers in Great Britain had a work-related disorder mainly affecting the arms, hands or neck in 2024/25. (HSE)

Benefits

If you are too unwell to work, you may get Statutory Sick Pay from your employer for up to 28 weeks.

If your condition was caused by your job as an employee, you may be able to claim Industrial Injuries Disablement Benefit. Several forms of RSI are on the list of covered diseases, including tendon inflammation in the hand or forearm, cramp of the hand or forearm, carpal tunnel syndrome and hand-arm vibration. Strict rules apply about your work, and it is not available if you were self-employed.

If RSI makes daily tasks hard, you may be able to get Personal Independence Payment (PIP), or Adult Disability Payment in Scotland. Turn2us and Citizens Advice can help you check what you can get.

How The Beyond Pain Foundation can help

If NHS waits are too long, or the help you need isn't available to you on the NHS, we may be able to fund:

  • A course of private physiotherapy or hand therapy
  • A private assessment with a musculoskeletal specialist
  • An occupational therapy or ergonomic workstation assessment
  • Splints or supports recommended by your physiotherapist or doctor
  • Ergonomic equipment, such as a split keyboard, vertical mouse, voice software or a sit-stand desk

We fund treatment and equipment, not everyday living costs. Where Access to Work or your employer should pay, we may ask you to apply to them first. Prices vary, so always get a written quote to include with your application.

Apply for funding Check the requirements

Support and sources

Versus Arthritis

Information and helpline

Helpline 0800 5200 520, Monday to Friday, 9am to 6pm. Help with muscle and joint conditions, including hand, arm and shoulder pain.

versusarthritis.org

Chartered Society of Physiotherapy

Professional body for physiotherapists

Exercise advice and help finding a chartered, registered physiotherapist.

csp.org.uk

Health and Safety Executive

Workplace health regulator

Guidance on upper limb disorders and what employers must do.

hse.gov.uk/msd/uld
Sources for this guide

Last reviewed: October 2026.