RSI / OOS arm pain

This is completely off topic but I have to blog it somewhere just incase it helps others.

For the last twenty years I have suffered from Repetitive strain injury (RSI) or Occupational overuse syndrome (OOS). It has always affected how much time I can spend working on the computer. It started in my forearm then eventually moved to my bicep which was quite debilitating.

These are the things I have tried that helped a little:

  • Stretches
  • Ice pack / Heat pack
  • Plunge arm in ice water for 10 mins
  • Home massage (machine)
  • Yoga and posture exercises
  • Work everyday until 5 but do 50% breaks
  • Less coffee
  • Solid pillow
  • Sleeping on my back
  • Standing desk
  • Pain killers/ anti-inflammatories
  • Reverse exercises
  • Left arm for computer
  • Micro pauses

Here are the things I tried that did not work:

  • Physio massage
  • Chiropractor
  • Thai stretching massage
  • Splint
  • Acupuncture
  • Pillow between legs
  • Iron/ vitamin C
  • Magnesium
  • Glucosamine, chondroitin and MSM

I now have it 100% under control and it has very little impact on my life as long as I:

  • Do the stupidest stretch in the world, I just pull my shoulders down (as illustrated above) multiple times a day
  • Go for short (10 minute) runs a couple of times a week
  • Drink more water than my body wants
  • Sleep on my side with the arm I am lying on stretched out under my pillow

These things all help with increasing blood flow to the areas where the pain was coming from. I think lack of blood flow was causing my pain.