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Free repetitive strain injury risk calculator. Get RSI score 0β100, 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 β 8+ hours/day maxes this component.
Longer gaps increase penalty β up to 30 points when breaks are sparse.
Discomfort and posture each add 0β30 combined points.
Default: 8 h typing Β· breaks every 45 min Β· mild discomfort Β· fair posture β 40+11.25+10+10 = 71/100 Β· High Β· 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 Γ 5) | 8 h β 40 pts (maxed) |
| Break interval penalty | min(30, max(0, (60 β mins) Γ 0.75)) | 45 min gaps β 11.25 pts |
| Discomfort | none 0 Β· mild 10 Β· moderate 20 Β· severe 30 | Mild β 10 pts |
| Posture quality | good 0 Β· fair 10 Β· poor 20 | Fair β 10 pts |
| Score | Level | Suggested breaks |
|---|---|---|
| 0β34 | Low | Every 45 min (suggested) |
| 35β64 | Moderate | Every 35 min (suggested) |
| 65β100 | 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 20β25 min | High RSI score β micro-pauses, stand, stretch hands |
| Every 30β35 min | Moderate score β Pomodoro-style with posture reset |
| Every 45 min | Low score β maintain; still move hourly for circulation |
Practical screening model for desk workers β combine with formal ergonomics assessment where required.
score = min(40, hoursΓ5) + min(30, max(0,(60βbreakMin)Γ0.75)) + discomfort + postureriskLevel = score <35 Low Β· <65 Moderate Β· else HighbreakCadence = Low 45 min Β· Moderate 35 min Β· High 25 minScore 71 Β· High Β· break every 25 min. Prioritize workstation changes now and reduce continuous typing blocks.
Score 30 Β· Low Β· break every 45 min.
Score 58 Β· Moderate Β· Improve break cadence and posture setup before symptoms escalate.
Score 68 Β· High β tighten breaks to 25 min and improve posture beyond fair.
Score 90 Β· urgent workstation and medical review required.
Score 56 Β· down from default 71 when hours and breaks improve.
Score 53 Β· Moderate β 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