RSI & How to Avoid It

What is RSI?

I’ve spent some time talking about wrist pain and how it can be or develop into RSI.  Today, I thought we’d look at what RSI is and how to avoid it in general.  Repetitive Strain Injury, commonly referred to as RSI, is an injury to the muscles and nerves caused by one or more of the following things: repetitive tasks, heavy exertion, and/or awkward body positions. Frequently, RSI happens when you spend a lot of time 1) typing, 2) playing a musical instrument, or 3) or working with tools.

How can you spot RSI?

Identifying RSI is fairly simple: pain.  Usually you feel the pain as you play an instrument, type, text, or do some other similar repetitive task.  Interestingly, the pain quickly fades when you stop the activity.  This is good and bad- good because who wants pain to last longer than it has to?  But bad because you forget about the pain until you type or text or whatever again.  Also, another early sign is a feeling of muscle weakness in the pained area, as well as one or more sensations like tingling, burning, swelling, soreness, numbness, muscle spasms, loss of joint movement, or reduced grip strength.

How can you prevent RSI?

  1. Good typing posture Use good posture. Good posture is much more than pleasing your mother and looking like a lady or whatnot.  When you are at a desk for long periods of time, sitting pretty is important for your health.  A big part of good posture is an ergonomic chair that fits you well and adjusts in height and at the arm rests so that you can keep your back and wrists straight, with your shoulders and arms relaxed while typing. It’s equally important that you never bend or twist your body or hands into an awkward position. (Check out some more “neutral” typing posture tips.)
  2. Re-work you work space. It’s also important to make sure the equipment you use day-in and day-out is placed in optimal position.  Your keyboard and mouse should be lowered onto a keyboard tray, so that they are only an inch or two above your lap for ideal typing posture. Any essential items that you use multiple times a day, such as your phone or stapler, should be within easy reach, without needing to stretch to twist.
  3. Consider switching to ergonomic products. Ergo products can be expensive, but a few well-chosen products can make a world of difference for your body and the strain it is experiencing because they are specially designed to support and encourage good posture and proper muscle use. Some offices will provide you with an ergonomic assessment and some ergo upgrades just because you asked!  Fewer injuries means fewer sick days and more productive work time.  Win-win for everyone.  One of the first things to try is an ergonomic keyboard so you can benefit from the new hand position. Sit in a well-adjusted, ergonomic chair for a week to see if it helps you maintain proper body position and if it adds better support to your strained muscles.
  4. Rest and stretch the sore areas. Make sure you take frequent breaks during the day to reduce the excessive work and repetitive motion on the area.  Take time and be intentional to stretch, too, but be careful to gingerly stretch the areas that frequently cause pain. This will keep the muscles and joints from becoming stiff and immobile.

In the early stages of RSI, a change in habits and movement can reverse much of the damage. Frequently, upgrading to ergonomic products will help you maintain better posture and less pain.  However, as always, if pain continues or gets worse, please consult a doctor.

 

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Tips to Create a More Ergonomic Workstation

If you are like most office workers, you experience frustration at work because of poor ergonomic conditions. While you may not be able to control your entire office set up, here are some easy fixes to help you create a more comfortable, productive workstation.

  • Adjust your monitor height. Too often computer users spend hours each day looking down (or up, or to the side) at a computer screen that was never properly adjusted to their height. The ideal setup for your monitor is directly in front of you, at eye level, about your arm’s length away.  A monitor riser is simple to install and can provide the height you need for a more comfortable view.
  • Use a document holder. A document holder can relieve neck and shoulder aches and pains, ease eye strain and increase your productivity. You no longer have to continuously look back and forth from your monitor, losing your place, slowing down your typing, overworking your neck and straining your eyes. Place the document holder as close as you can to your monitor,  make sure it is approximately the same distance from your eyes.
  • Put on a phone headset. Frequent phone calls can decrease productivity and increase physical discomfort. Many people find it frustrating to sit with idle hands, while holding a phone receiver. But if you cradle the phone between your shoulder and ear in an attempt to write or type while on the phone, this will very quickly stain your shoulders and neck. A headset will easily free your hands for other tasks and make your workstation more comfortable.
  • Move your keyboard. This might be the most important adjustment you can make to any work space. Your keyboard should rest just below the height of your elbow, sloping slightly downward, away from your body. In this position, your hands can remain in a relaxed even when reaching for the top keys.  An adjustable keyboard tray  allows the user to customize the keyboard height and angle. This can maximize your comfort and extend your productivity over a full day’s work.

Although you rarely have the opportunity to choose all the details of your work environment, these tips will help you find easy adjustments that can be made to almost any workspace. Adding an adjustable keyboard tray or a simple document holder can improve your comfort and productivity.

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Tips for Wrist Pain

Persistent wrist pain is a real drag.  The wrist is one of those body parts that doesn’t seem all that important (or even injury-prone) but once you’ve hurt it, you realize just how useful your wrist is.  A common injury for wrists (one or both) is repetitive stress injury.  RSI can happen to musicians, athletes, and even computer users.  In fact, computer users frequently complain of wrist pain, usually in the sensitive Carpal Tunnel area, and sometimes leading to Carpal Tunnel Syndrome.  If you are a consistent computer user, or you text quite  a bit, you might also be experiencing wrist pain.  Take some time to check out these tips both for quick relief from pain and better use of your equipment as the main culprits are your mouse and your keyboard.

Using Your Keyboard

  • Maintain neutral hand and wrist posture. Typing can’t be done without your wrists- it’s important to make sure they are not misused.  Your hands should hover over the keys while you are typing; they should be relaxed, with your fingers loosely curved, as if you were holding a golf ball. Your arms, wrists and hands should form a straight line, and your wrists should always be level with your arms and hands, never flexed or bent.
  • Optimize your keyboard placement. You might be surprised to know that your keyboard placement is important when considering wrist pain and posture.  You should move your keyboard so that it sits just below the height of your elbows.  This should be about an inch or two above your lap, which will allow your forearms to remain parallel to your thighs while typing. Center the space bar in front of you and slant the  keys away from your body at a slight, negative slope. great resource is an ergonomic keyboard tray which makes these adjustments so fast and easy and so that the keyboard can be uniquely placed for each user.
  • Upgrade your keyboard. Standard-issued ergonomic keyboards are specifically designed to encourage good hand and wrist posture. There are a variety of  styles and sizes of keyboards to fit different typing styles and hand sizes. A popular design is the split keyboard; it is curved to match shape of your hands and encourages a relaxed, natural posture for your wrists. The mini keyboard is designed to be very compact, bringing the keys are closer together to eliminate any straining or reaching for keys. Sample several styles and sizes to find the best fit for your needs.
  • Use your wrist rest properly. Most people don’t know how to properly use their wrist rest. Never put weight directly on your wrist; this can agitate the sensitive, carpal tunnel area. You can support your arms and hands on the ball of your hand during any breaks from typing, but don’t use the wrist rests while you are pressing keys.

Take immediate action to relieve your hand and wrist pain, and make important changes to keep the pain from returning or worsening. Install an easy-to-use ergonomic keyboard tray to provide easy positioning for your keyboard and mouse. And try switching a good ergonomic keyboard fits your hand shape and helps you maintain good posture in your hands and wrists. Pain is your body’s way of telling you there is something that needs to change; find the right ergonomic products to quickly reduce the discomfort and fix the cause for the future.

 

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Ergonomic Tips for More Energy

Are your days feeling too long? Are you  tired and drained of energy before you even reach the end of a work day? While you should consider medical reasons for low energy, upgrading to ergonomic tools can help prevent spending your energy on muscle strain and pain. Here are a few tips that have helped me  reduce the amount of wasted energy and restore productivity.

Practice Good Posture – An ergonomic typing posture minimizes the movement and work required of your muscles. Good posture prevents you from wasting energy on strained muscles and a sore back. Start with a well-adjusted, ergonomic chair to encourage good posture for long periods of time. Make your feet rest firmly on the ground, and ensure that your lower back has sufficient support. If needed, you can easily add portable lumbar support.

Drink More Water – If you wait until you feel thirsty, you are already dehydrated. Even slight dehydration can decrease your energy by 20%.  Although the necessary water varies by weight and activity level, a general rule of eight full glasses of water each day is a good place to start.

Upgrade Your Keyboard – Like poor sitting posture, bad arm and hand posture wastes so much energy. Ergonomic keyboards are specially designed to encourage good hand posture which makes typing more efficient and more comfortable. One great option is the compact mini keyboard  that actually decreases your energy output with each keystroke.

Try White Noise – Most people lose up to two hours a day from interruptions and distractions at work. We spend a huge amount of energy trying to concentrate, but white noise can help in a more subtle way. Try establishing a distraction-free time of 30 to 60 minutes; turn off all your self-distractions, such as e-mail or phone calls, and turn on a white noise machine to block out office noise and conversations. This will allow you to work with focused energy.

We all encounter energy draining distractions and muscle strain throughout the day. Try switching to a more supportive, ergonomic chair to reduce muscle strain and wasted energy. An ergonomic keyboard can make your typing more efficient and comfortable. Upgrading to ergonomically designed tools can help restore wasted energy and get you back to a productive day.

Filed under: Category Business, Health | Tags: ,,,,, by christy
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Laptop Ergonomics: Tips For On the Road

Laptops are great! They are portable and compact, easy to take anywhere. But laptop computers are just not designed to be ergonomic. At your home or office, you can add ergonomic tools or a docking station to improvement comfort, but this is practically impossible when you are on the road.

Here are some guidelines for laptop ergonomics while you are traveling:

  • Find a good place to sit! Look for a comfortable chair, where you can lean back slightly, and where you back is well supported. For a quick fix you can try a rolled towel or sweatshirt; or better yet, bring your own portable lumbar support cushion. Make sure your feet can rest solidly on the floor, to help support your back and the rest of your body.
  • Bring your own keyboard. A wireless, mini keyboard is light, compact and portable, with no cables to worry about. With a separate keyboard, you can place the laptop on a table or desk with the screen as close to eye level as possible. Then place the keyboard directly on your lap, preferably at a slight negative incline away from your body. This will allow you to keep your hands in good position without having to look down at your laptop screen.
  • Place your laptop on your lap, if you don’t have a separate keyboard. This is the ergonomic compromise when using a laptop – do you maintain good wrist posture or good neck posture? Most experts agree that you are normally better off protecting the small muscles in your hands and wrists. With the computer on your lap, you can maintain a neutral wrist posture; find a good angle where you can keep your wrists straight and your hands and arms relaxed.
  • Angle your laptop screen up as much as possible to minimize the strain on your neck. Just remember that in this position, you will need to take frequent breaks to stretch. Whenever you can, look up from your screen and roll your shoulders and neck.

While many of us enjoy the flexibility of laptops, they also increase concerns about ergonomics. For better comfort and faster typing, bring your own mini keyboard. And be prepared whatever  sitting options with your own portable lumbar support. These guidelines can help you make good ergonomic choices while on the road.

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Ergonomic Tips for Back Pain

From athletes to pregnant women to desk workers, many people suffer from constant or even intermittent back pain.  Some of this pain can be attributed to actual injuries or circumstances, such as a car accident or the act of carrying a baby.  However, most back pain is from everyday, commonplace activities like sitting at a desk for 9 hours.  It may sound absurd but sitting in the same basic position all day can do horrible things to your back.  usually a common contributor is poor posture and over-worked muscles. Thus, here are some tips for finding fast relief and prevention of future pain and/or work-related injury.

  • Adjust your chair. Your back and posture will most benefit from a well-fitted ergonomic chair that properly supports your entire body, including your back to help you maintain good posture. It’s essential that you adjust your chair for your own self.  This includes lowering the chair so that your feet rest firmly on the ground. Then, adjust the back rest by raising or lowering it as necessary until your lower back is supported.  An easy substitute if you cannot get enough support or an ergonomic chair is to add portable lumbar support. Instead of sitting up totally straight or slouching too much, recline the back of your chair back slightly to help you relax your muscles. Finally, lower your armrests to provide free elbow movement while typing.
  • Stand up. Sitting for too long take a toll on every part of your body and just isn’t that healthy.  Thus, be intentional about standing up regularly to gently stretch all of you, including your back.  Try standing up when returning phone calls or thinking through a problem. One of the best solutions, especially for people with a back injury, is an adjustable height ergonomic desk that raises your entire computer interface – keyboard, monitor and mouse – to let you sit or stand while working.
  • Apply hot or cold compresses. Heat will relax tense muscles and increase blood flow to the area. Ice packs will numb the pain and reduce any swelling and inflammation. These treatments can be used about once an hour for a duration of 15 to 20 minutes.
  • Move your keyboard. For best posture and support, your keyboard should sit about one to two inches above your lap, just below the height of your elbows. An adjustable keyboard tray allows fast and easy adjustment of your keyboard and mouse. Most keyboard trays also you to tilt the keyboard slightly away from your body to tension and pressure in your shoulders and back.

Back pain and discomfort at work may be caused by poor posture, but adjusting your work space can help. A well-adjusted ergonomic chair will better support you body and encourage good posture. An adjustable height ergonomic desk will allow flexibility to sit and stand while still being productive at your computer. Upgrading your work station and correcting your posture can relieve and prevent back pain.

 

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Reduce the Pain of Work-Induced Headaches

Do you experience headaches at the end of a workday? Although headaches are triggered for many reasons, this type can often be traced to muscle tension in the neck and shoulders. Here are a few tips for quick “fixes” that can help:

Tips to reduce neck and shoulder tension, and prevent work-induced headaches:

  • Correct your posture: Ergonomic typing posture focuses on minimizing the strain on your muscles while you type. Here are a few easy tips: 1) Lower your chair until your feet rest firmly on the ground. 2) Make sure your lower back is well supported, or add portable lumbar support . 3) Move your keyboard about two inches above your lap, slightly sloped away from your body. Try an adjustable keyboard tray to make keyboard movement fast and easy. 4) Move your armrests out of the way while typing; either lower them, or move them to the side in order to prevent the tendency to raise your shoulders while typing.
  • Move Your Computer Screen:  Craning your neck to the side, or holding it up or down causes strain in your shoulders and neck, overworking these muscle groups. For better placement, follow these easy rules:  1) Your monitor should be straight in front of you, centered on your body. 2) When sitting back in your chair, the front of your computer screen should be about 15 inches or an arm’s-length away from your eyes, where you can easily read without leaning forward or backward. 3) Make sure your monitor is directly at eye level; try adding a monitor or desk riser to increase to an appropriate height. You should never have to look up or down at your screen.
  • Use a document holder:  Looking back and forth from your notes to your computer screen can strain the muscles in your neck and force your eyes to constantly refocus. Use a document holder to reduce this repeated, straining motion. Pull the document holder immediately next to your monitor, at an equal distance from your eyes as the screen.

Work-induced headaches are wearisome and significantly impact concentration and productivity.These helpful ergonomic tools, such as an adjustable keyboard tray or a document holder, can help reduce the muscle strain that often causes these headaches. Take the time to adjust your habits and equipment to prevent further pain or injury.

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Tips for Making Laptops More Ergonomic

I frequently talk about how important it is to dock your laptop and not strain yourself trying to do continuous work on your lap.  The basic problem here is that hunching over a laptop usually places strain on your neck, back, and even wrists.  It’s practically impossible to practice good ergonomics on a lapped laptop.  That said, what do you do to use your laptop and not cause injury?  Here are a few suggestions you can implement to keep yourself pain- and injury-free, including avoiding neck, hand, and wrist cramps and even repetitive stress injuries.

  • Notice how everyone's head is bent down...not good for the neck.

    Try an ergonomic keyboard.  Usually, a laptop’s keyboard is quite small and to compensate for space, many keys are omitted or oddly placed.  While you may get used to this new placement, hand cramping can be quite common.  Plus, it’s pretty typical to have bad hand posture, as crazy as that sounds, which tenses up the hand as well as the wrist, leading to repetitive stress injuries.

  • Raise your monitor to avoid eye strain.  Since laptop screens are often smaller than desktop monitors, it’s important to at least elevate them so that you’re not squinting to see the screen.  You can use a monitor lift to get your screen to eye level.  Also, be sure to take breaks and to blink often to keep your eyes hydrated.
  • Try an ergonomic mouse.  The built-in touchpads can be great, but they often aren’t that easy or comfortable to use and can therefore cause hand cramps and pain too.  Thus, an ergonomic mouse that better fits your hand for comfort and ease of use Scan relieve cramping hands.
  • For iPads, all the same principles apply.  Take advantage of their great portability, but be intentional about making them more ergonomic with accessories that make them more comfortable.  You can get stands and larger keyboards for easier use for longer periods of time.

Laptops are great tools, but it’s important to make them as ergonomic as possible to avoid eye strain and repetitive stress injuries.

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Prevent Carpal Tunnel Syndrome this Halloween!

Halloween is coming, along with the chills and thrills of being scared! What do you find scary? For me as a freelance writer, the idea of Carpal Tunnel Syndrome and long term injury in my wrists is a scary thought indeed.  But there are simple changes to our habits that can relieve pain and decrease the risk of further injury.

 What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome (CTS) is the compression of the median nerve that travels through the sensitive carpal tunnel area in your wrist. It is often associated with the repetition of typing or playing an instrument. The main symptom is numbness in the thumb and half of the fingers. You may also experience tingling, burning sensations and a loss of gripping strength. Some people have swelling in the hand that worsens overnight, or pain that spreads from the wrists through the arms and shoulders.

How can you prevent CTS?

These tips can help protect you from pain and injury.

  • Improve your posture. Good posture is the key to injury-free, pain-free typing. Start with a good ergonomic chair to provide proper support for your entire body. Adjust it for height, so that your feet rest firmly on the floor, adding support to you back and shoulders. If your lower back needs more support,  adjustable lumbar support can be easily added to any chair, or, in a pinch, try a rolled up towel.
  • Adjust your keyboard. Your keyboard should be slightly lower than height of your elbows, about an inch or two above your lap. It can also relieve write pressure to have the keyboard sloping slightly away from your body. An easy-to-use keyboard tray provides the best flexibility for keyboard position and angle. Also, upgrade to an ergonomic keyboard that feels comfortable and helps encourage you to use good hand posture.
  • Use good hand posture. These keyboarding techniques can keep you from straining or injuring the muscles and tendons. 1) Your hands should lightly hover over the keys while you are typing. 2) Curve your hands and fingers while you type, as if you were holding a golf ball. 3) Rest on the ball of your hand, never directly on your wrists; surface pressure to the wrists can agitate the carpal tunnel area.
  • Press the keys gently. A light touch will help minimize the work and pressure for your muscles. Never pound on the keys.
  • Don’t stretch for keys. Move your entire hand and arm when pressing the higher keys, such as the numbers. When your hands are properly floating over the keys, this movement feels much more natural. Also, remember always use both hands for two-key combos. If you use your Shift key (or Ctrl or Alt) with an additional key for a capital letter, press the Shift key with one hand and the second key with the opposite hand.  Any straining to press keys significantly increases the pressure on your tendons.

Carpal tunnel injuries can be very serious and cause significant discomfort, but improving your typing habits can help. A good, ergonomic keyboard provides better support for proper hand positions, and a flexible ergonomic keyboard tray allow for the perfect keyboard placement. Making a few conscious changes to your posture can reduce pain and prevent further injury.

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What RSI is & How to Avoid It

What is RSI?

RSI is a repetitive stress injury and is exactly what it sounds like: an injury caused by repetitive, straining motions or movements.  Many musicians and even typists suffer from RSI, and most commonly carpal tunnel syndrome (CTS) found in the wrists.  There are several warning signs of RSI, including muscle weakness, tingling, swelling, numbness, and/or burning. Unfortunately, when left untreated, RSI will only get worse, increasing in pain and severity of injury.  When you notice pain or other such persistent symptoms, particularly after a day work, make sure to check out these tips for future and present alleviation of pain.

Tips for Prevention:

  • Check your posture. Good posture matters more than to just your mom.  It’s important in keeping your body in line and not prone to a repetitive stress injury.  Your neck, shoulders, back, hands, arms, and wrists are the areas to watch out for because poor posture can turn the smallest movements into an injury. Begin by finding a good, ergonomic chair that provides good support in your back and that helps you maintain a “neutral” typing posture. Next, adjust your chair so that it specifically fits you. If there is not enough back support, try using a rolled towel or adding additional lumbar support.
  • Upgrade your keyboard. Having an ergonomic keyboard that is specifically designed to promote proper hand posture can only help you avoid CTS. There are a wide variety sizes and styles and it might e wise to try out several different kinds to determine which one provides the best shape for you. For example, the split keyboard design is gently curved to fit the natural shape of your hands, alleviating muscle fatigue. The compact design of the mini keyboard minimizes the muscle movement required for each keystroke.
  • Take a break. Get up from your computer and walk around for a minute; try to do this at least once an hour. Frequent breaks can reduce the excessive muscle work and repetitive motion that is straining the area. In addition to allowing your muscles to rest, try stretching the sore areas, slowly and gently, to prevent stiffness in the muscles and joints.
  • Seek medical attention. If your pain and other symptoms continue or worsen, talk to your doctor to see if you require further measures to aid in prevention and recovery.

If you can make smart changes in the early stages of RSI, you can quickly reduce pain and prevent long-term injury. Upgrade to a more supportive ergonomic chair that encourages better posture and helps relax your muscles. Start using a well-fitting, ergonomic keyboard that helps you maintain good positions for your hands, wrists, and arms. Give your tired muscles a break and correct your posture to prevent further soreness; these simple changes can be effective in stopping further injury.

 

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