Every once in a while something comes up about RSI injuries in the programming community. There is an article on Hacker News right now about it.
I've suffered through some rough stretches with RSI and I've managed to treat it and avoid it so I thought I would write some of my thoughts on it here.
I'd like to say that there was one thing that worked for me, but in reality I think that it took a wholistic approach to things. I do use a combination of hand exercise props and ergonomic keyboards, but over time I have been able to go back to using my laptop keyboard for weeks at a stretch without any problems.
I think the key is body awareness, and perhaps mental awareness. When you start getting extremely tired, you are more likely to have bad posture and ignore warning signs that you need to take a break. Paying attention to warning sigs is crucuial I think. Even with good posture and ergonomics there are times when my hands just say "I'm getting tired." When I notice this I stop typing and stretch my hands a bit. Sometimes I use my Chinese iron (Baoding) balls (I love these by the way, they are my hand exerciser of choice).
I change up my work location often. I stand at a standing desk sometimes. Sometimes I sit on an excercise ball or on the floor. Mostly I'm typing on my laptop keyboard, which I used to swear was the cause of my issues to start with.
I pay attention to actions that I take repetitively that are especially straining. Sometimes in an app you notice yourself running a "mouse marathon". Some action requires a long series of mouse-intensive actions. The scroll wheel is especially nefarious I think. Taking some time to pay attention to how some action can be optimized can really pay off. Learn a keyboard shortcut for what you want to do. Write a little script maybe, or if you are not a programmer, maybe something like AutoHotKey could do the trick for you.
Lately I have been noticing that my left hand is getting tired before my right, even though I use my right hand on the Trackpoint device on my Thinkpad laptop. My suspicion is that the alt-tab key combination is causing my hand to make an awkward pinching motion where my thumb has to tuck underneath my hand slightly. I'm working on retraining myself to use two hands for this motion, with the right hand hitting the right alt key and the left hand hitting tab.
The aforementioned example illustrates part of what I'm talking about when I say "awareness", Just paying attention to how you work in a physical sense. It could be a matter of batching tasks also. For example, taking a programming task and sandwiching it between something that requires less typing. Maybe a research task. This is not always feasible, since you want to be productive in the time that you are working, but it's worth thinking about for a minute to see of you can schedule your activities to accommodate your physical being.
I see this article about the "Mindbody Prescription" mentioned a lot when the issue of RSI comes up. I think that this is kind of bunk as it is written (thinking away physical pain), but if you flip it around to be more about avoiding the pain in the first place by thinking about what causes it and unconsciously developing and testing hypotheses about what your pain points are, I think the idea of "mind over matter" starts to make a lot of sense.
I don't think any one thing will work for everyone. Just in my own life, observing the people that I know, I see lots of variations in the way people interact with computers. So, everyone is going to have their proverbial Achilles' heel when it comes to RSI. To find yours, I think you just need to pay attention.