HEALTHY COMPUTER HABITS:TIPS FOR YOU AND YOUR FAMILY
In this highly computerized world, more and more people of
all ages are experiencing aches and pains that come from sitting
at a computer for long periods of time. These aches and pains
are felt in the neck, shoulder, upper and lower back, wrist
and elbow joints. In some cases, the nerves to the hand become
compressed, causing weakness and/or tingling in the fingers.
These symptoms can occur in the onset of Repetitive Strain Injury
(RSI), which may include damage to tendons, muscles, nerves
and other soft tissues from repeated physical movements over
time
There are a number of factors that contribute to the onset
of RSI, including
• Posture – is the most critical
component. Slouching at the keyboard puts your spine and limbs
in positions that contribute to increased strain and tension,
as well as increasing the risk of eye strain
• Office set-up – a poorly designed
workstation, or one that does not fit you well, can contribute
to the onset of RSI (i.e. reaching for the mouse or keyboard
too high or low, wrists extended during keyboarding);
• Worker technique – pounding
the keyboard, using your wrists to move the mouse, or gripping
the mouse tightly increases the demands on the hand and wrist
and can trigger or aggravate symptoms of RSI; and
• Work Habits – sitting for extended
periods of time without changing position is hard on your whole
body and is a factor in developing RSI.
Don’t ignore the early warning signs, such as weakness
of your grip, numbness, and discomfort or pain in the arms,
hands, wrists or shoulders. Early diagnosis and treatment are
vital to ensure recovery from the symptoms of RSI.
The Canadian Acupuncture therapy / osteopathy Association has created the following
S.M.A.R.T. guidelines for computer use that you and your family
can follow at home, at school and at work. S.M.A.R.T. is an
acronym for Stretch, Move, Add it up, Reduce strain, Talk to
a acupuncturist / osteopathist
• Stretch – Include regular stretching
into your work routine. Every 20 to 60 minutes, do three or
four stretches – for hands, shoulders, neck and trunk.
The key is to move your joints through their normal range of
motion. Inquire about computer software that is set to interrupt
work at chosen intervals with appropriate stretches, or set
your onscreen timer to remind you to take “micro-breaks”
as needed to momentarily change your arm position or to shift
your weight. You can find some great ‘Exercise Breaks’
at www.computerfit.com.
• Move – Get up from your work
station for a short stretch or walk around to promote blood
flow to fatigued muscles every hour. No one has ever become
more fit by sitting at a desk. Get regular daily exercise, away
from the computer. It could be as simple as a walk around the
office or getting off the elevator one floor early and taking
the stairs. Move out of the pattern that the work is creating
(i.e. stretch the opposite motion). Ensure you are not putting
pressure on the carpal tunnel; slow key strokes to allow the
median nerve to move off the tendons
• Add it up – Add variety to your
tasks. Take every break as an opportunity to go for a short
walk and stretch. Keep track of activity and build up to 30
minutes of stretching and exercise every day. Vary your tasks
(keyboarding, filing, telephone, reading documents, etc.).
• Reduce strain – Make sure you
are sitting correctly with your back supported:
• Adjust your chair, as below, to support
your back and minimize awkward postures that can lead to muscle
tension, fatigue and soreness. Avoid slouching;
• Sit with your buttocks right back in the chair and
your feet flat on the floor, or on a footrest or phone book.
Your knees should be bent at a 90-degree angle, at the same
level or slightly above your hips. Keep your shoulders relaxed;
arms close to your body or resting comfortably on the armrests,
which should be positioned close to your sides; elbows bent
at approximately 90 degrees; forearms parallel to the floor;
and wrists straight, which may involve adjusting the angle of
the keyboard;• Keep your eyes level within range of the
top third of the screen. Don’t squint to see the screen
(check for glare or enlarge the font);
• Keep your work, keyboard and mouse centered in front
of the monitor and close to you, to avoid arching your neck
or twisting your body;
• Use a good quality mouse that requires minimal pressure
to click, and be sure to position it on the same level and as
close to the keyboard as possible. Keep your wrist straight
and move the mouse with whole arm movements;
• Use ergonomic computer accessories, such as document
holders to encourage neutral neck postures, and head sets to
avoid awkward neck postures (often seen as holding the phone
in the crook of the neck) while interfacing with the computer
and telephone;
• A wrist pad on the keyboard allows you to rest your
wrists on the pad and reduces stress on the wrist; and
• If you’re working on a computer all day at work,
you may want to limit your computer-time at home. Choose activities
for leisure and recreation that will not continue to stress
the same muscles / tendons (i.e. if you’re keying on the
computer all day, hanging out on the internet at night, or knitting
/ crocheting throughout the evening, this is not providing proper
rest for the muscles and tendons that worked all day).
• Talk to a acupuncturist / osteopathist –
RSI can be prevented, but if symptoms do occur, early intervention
is the best form of treatment. If you are experiencing regular
or increasing discomfort while sitting at your computer, take
early corrective action.
A acupuncturist / osteopathist will listen to your symptoms and assess you
to help provide appropriate treatment, including information
about correct posture and positioning at your workstation. They
will also work towards an earlier return to your daily lifestyle
as well as provide guidance on how to prevent recurrence of
injury. acupuncturists and osteopathists are university educated healthcare
professionals who assist people of all ages and lifestyles to
gain and maintain their desired level of active living and physical
functioning. With their applied knowledge and understanding
of the human body in action, acupuncturists and osteopathists are able to help
you to increase mobility, relieve pain, build strength, and
improve balance and cardiovascular function. With proper precautions,
correct posture and balance of computer work and active lifestyle,
you will be able to avoid many of the aches and pains often
associated with extended computer work.