The ubiquitous computer.
Some of us are chained to it, as we spend 8 or more hours a day peering at the screen and typing cogent replies to superiors, customers and team members. Sitting at a computer typing for hours on end is not a “natural” thing for humans, so take precautions to avoid repetitive motion injuries that can stem from this activity.
Repetitive motion injuries occur from too many uninterrupted repetitions of an activity or a motion. They can also be caused by repetitive awkward motions such as twisting the arm or wrist, overexertion or incorrect posture. They frequently occur in the hands, wrists, elbows or shoulders, and can result in numbness, tingling or pain.
A few simple steps can help you lessen the chance of developing a repetitive motion condition from working at your computer:
Take Frequent Breaks
This is the Golden Rule for preventing most repetitive motion injuries. For every ten minutes you work on the computer, try to schedule in mini-breaks for 30 to 60 seconds. Take a few moments to rest your eyes: let your gaze fall across the room in an unfocused way for a count of ten. Rest your hands and wrists by bending the hands down gently, and by using a hand washing motion to rub the hands and wrists. This helps bring fresh blood to these areas so tissue that is damaged can begin to repair. Rest your back by flexing your spine forward and backward gently. This also brings fresh blood to this critical area. Do shoulder rolls by rolling the shoulders up and around, in both directions, to release tension in the upper back and neck.
Type in a Neutral Position
Also called touch typing, this approach helps you keep your wrists straight, thus putting less stress on them. Keep your wrists elevated and off the surface of the desk or keyboard. The keyboard should lay flat on the desk; don’t angle it up. The tips of your fingers should be the only part of your hand touching the keyboard.
Sit Up Straight
Your mother was right. Proper alignment of the spine helps reduce problems with the neck, shoulders and lower back. Roll your shoulders back, and allow for a slight arch in your lower back. Keep your elbows and knees bent at near-right angles to support the position.
Evaluate Your Monitor Placement
Your screen should be between 20 to 40 inches from your eyes and should be directly in front of you. The top of the monitor should be at eye level, or slightly below. Don’t tilt the screen more than 10 to 20 degrees, for the best viewing and least eye strain.
Adjust Your Mouse Placement
Your mouse should be right next to the keyboard; you should not have to reach or stretch to use it. Invest in a mouse wrist rest so that your wrist can remain straight. Consider replacing your mouse with a trackball. These devices are better designed to fit the hand, and don’t require you to bend your wrist or to grip.
Tingling, numbness or pain in the hand, wrist, elbow or shoulder should be evaluated by a specialist in orthopedic medicine. Schedule an appointment today with Dr. Rehman for a comprehensive evaluation and an individualized treatment program to get you on the road to recovery. Many repetitive motion injuries can be treated with minimally-invasive procedures. Dr. Rehman’s team of hand rehabilitation therapists can help you reduce pain and regain mobility, so your work is enjoyable and you are pain-free for the fun activities of life.
Call today: 586-532-0803
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