Loading calculators...
Fetching calculator categories and tools for this section.
Preparing tools and content for you. This usually takes a second.
Fetching calculator categories and tools for this section.
Free repetitive strain injury risk calculator. Get RSI score 0–100, Low / Moderate / High risk, and break interval from typing hours, break spacing, discomfort, and posture. Pair with keyboard tray angle.
Last updated: May 24, 2026
Reaching tasks too? Reach distance strain calculator
Risk Score
71/100
Risk Level
High
Recommended Break Cadence
Every 25 min
Prioritize workstation changes now and reduce continuous typing blocks.
Use this as a screening tool, not a diagnosis. Seek clinical advice for persistent pain.
We can build and embed a custom version of Repetitive Strain Injury Risk Calculator for your brand and workflow.
Answers: am I at risk for RSI from typing and how often should I take breaks.
Up to 40 points — 8+ hours/day maxes this component.
Longer gaps increase penalty — up to 30 points when breaks are sparse.
Discomfort and posture each add 0–30 combined points.
Default: 8 h typing · breaks every 45 min · mild discomfort · fair posture → 40+11.25+10+10 = 71/100 · High · break every 25 min.
Risk Score
71/100
Risk Level
High
Break Cadence
Every 25 min
| Component | Formula | Default example |
|---|---|---|
| Typing hours/day | min(40, hours × 5) | 8 h → 40 pts (maxed) |
| Break interval penalty | min(30, max(0, (60 − mins) × 0.75)) | 45 min gaps → 11.25 pts |
| Discomfort | none 0 · mild 10 · moderate 20 · severe 30 | Mild → 10 pts |
| Posture quality | good 0 · fair 10 · poor 20 | Fair → 10 pts |
| Score | Level | Suggested breaks |
|---|---|---|
| 0–34 | Low | Every 45 min (suggested) |
| 35–64 | Moderate | Every 35 min (suggested) |
| 65–100 | High | Every 25 min (suggested) |
| Level | Points | Action |
|---|---|---|
| None | +0 | Preventive setup; monitor weekly |
| Mild | +10 | Tune keyboard height, lighten strike force |
| Moderate | +20 | Reduce continuous blocks; consider clinical screen |
| Severe | +30 | Reduce exposure now; seek medical evaluation |
| Interval | Best for |
|---|---|
| Every 20–25 min | High RSI score — micro-pauses, stand, stretch hands |
| Every 30–35 min | Moderate score — Pomodoro-style with posture reset |
| Every 45 min | Low score — maintain; still move hourly for circulation |
Practical screening model for desk workers — combine with formal ergonomics assessment where required.
score = min(40, hours×5) + min(30, max(0,(60−breakMin)×0.75)) + discomfort + postureriskLevel = score <35 Low · <65 Moderate · else HighbreakCadence = Low 45 min · Moderate 35 min · High 25 minScore 71 · High · break every 25 min. Prioritize workstation changes now and reduce continuous typing blocks.
Score 30 · Low · break every 45 min.
Score 58 · Moderate · Improve break cadence and posture setup before symptoms escalate.
Score 68 · High — tighten breaks to 25 min and improve posture beyond fair.
Score 90 · urgent workstation and medical review required.
Score 56 · down from default 71 when hours and breaks improve.
Score 53 · Moderate — fair posture adds 10 even without pain.
Share with developers, support teams, and HR rolling out ergonomic break policies.
Suggested hashtags: #RSI #Ergonomics #DeskHealth #Typing #WorkplaceWellness