Shoulder Pains? Computer Injuries? Healthy computer habits

In this highly computerized world, more and more people of all ages are experiencing aches and pains that come from sitting in front of a screen for long periods of time. These aches and pains are felt in the neck, shoulder, upper and lower back, write and elbow joints. In some cases, the nerves to the hand become compressed, causing weakness or tingling in the fingers. These symptoms over time can lead to damaged tendons, muscles, nerves and other soft tissues  strains from repeated incorrect physical movements over time.

There are a number of factors that contribute to the onset of computer injuries 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, including eye strain

Office set up - working on the couch, or in bed, or a poorly designed workstation can cause a strain injury - RSI - repetitive strain injury.  Reaching for the mouse or keyboard that is too low or too high extends the wrists during keyboarding

Worker technique - pounding the keyboard, using your wrists to move the mouse, or grippin the mouse tightly increased demands on the hands and wrists

Work habits - sitting for extended periods of time without changing position in hard on your whole body.

Don't ignore the early warning signs of a strain injury. Early warning signs of your grip, numbness, and discomfort or pain in the arms, hands, wrists or shoulders are a signs of Repetitive Strain Injuries that need to be addressed to avoid pain when you are not keyboarding.

Even the Canadian Physiotherapy association has created the following S.M.A.R.T. guidelines for computer use that you and your family can follow at home, school, and work. S.M.A.R.T. is an acronym for Stretch, Move, Add it up, Reduce strain, Talk.

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. You can even get an apps, or programs installed on your workstation to remind you to get up and stretch

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 fit by sitting at a desk. Get regular exercise daily, away from the computer. It could be a simple 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, stretch in the opposite motion.  Ensure that you are not putting pressure on the carpel tunnel; slow key strokes to allow the median nerve to move off the tendons.

Add it up - Add a variety to your tasks. Take every break as an opportunity to go for a short walk and stretch, Keep track of your activity. Get a FitBit.  Vary your tasks from keyboarding, to filing, to telephoning, to reading documents etc.

Reduce Strain - Make sure you are sitting correctly with you back supported:

- Adjust your chair to support your back and minimize awkward postures that can lead to muscle tension, fatigue and soreness. Avoid slouching;

- Sit with your bum right back in the chair and your feet flat on the floor or on a footrest. Your knees should be bent at a 90- degree angle, and the same level or slightly above your hips. Keep your shoulders relaxed; arms close to your body or resting comfortable on the armrests. The armrests should be positioned close to your sides; elbows best 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 the range of the top third of the screen. Don't squint to see the screen

- 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 your mouse with whole arm movements

If your 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 and tendons. If you are keyboarding all day, as relaxing as knitting is, it does not give your muscles a rest. If you do experience any of symptons of computer strain, early intervention is the best for of treatment.  With proper precautions, correct posture and a balance of computer work and an active lifestyle you will be able to avoid many of the aches and pains often associated with extended work.

 

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