Repetitive strain injury and Carpal Tunnel Syndrome
April 29th, 2007
Are you spending hours at a computer? Sit for hours at a time? Forget your body because you are immersed into your work?
And may be you are noticing some sensations in your body that you have not noticed before, e.g. fatigue, tingling, clumsiness, stiffness, difficulty carrying things or holding a coffee mug, cold hands, pain in neck, shoulders or forearms?
There are things you can do to improve your workstation as well as change the way you move and do your work. Here are just a few tips:
I recommend a trip to a computer store and check out their ergonomic options. You can also check different ergonomic companies on-line. “Back Designs” in Berkeley has a huge variety of products. Their staff is well trained. It is worth a trip to look for ergonomic products.
- Raise your computer monitor to eye level
- Make sure the monitor is directly in front of you and not to the side.
- Use a document holder at eye level; switch sides of its position
- Be aware of your posture. Keep head above shoulders
- Wrists need to be in “neutral”, this means in a comfortable position, not flexed or bent back; do not lean wrists against desk.
- Keep your arms approximately in a 90 degree angle to the body and parallel to the floor.
- Wrist rests are best when used as a reminder for neutral position; there are many models out there; try it first before you buy one. You can also try a small folded towel at the base of your keyboard.
- Ergonomic keyboards and mouse; you can check out different options and select what you like best.
- Keyboard platforms allow you to raise the keyboard to any height.
- Gliding pads attach to the keyboards
- “Wrist Reminder” is a wrist band that supports and limits wrist flexion; works well for some people
- Check in with your breathing periodically; notice how you are breathing and take a deep breath on a regular basis. There are many wonderful breathing exercises (Feldenkrais, Middendorf, yoga)
- Take your hands off the keyboard every 20 minutes for at least 5 minutes. Get up and walk around, stretch. It is important to get your body out of the work position and stretch for 3 to 5 minutes every hour. Feldenkrais exercises are ideal.
- Drink plenty of water…….64oz per day minimum.
- In case of serious symptoms you need to see your physician. Most likely she/he will refer you to Physical Therapy. Some people have success with acupuncture, osteopathy, biofeedback, homeopathy and massage. Whatever approach you choose it is important to actively correct your posture and participate in regular cardio-vascular exercises and stretching.
Please contact Marion Kregeloh, PT, CFP at 415-924-6226, Ext. 36 for further questions.
