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It seems that almost every aspect of our lives today involves the use of computers. It is for this reason that Repetitive Strain Injuries, or RSIs, as they are more commonly referred to, have become more prevalent. Most of the commonly encountered types of these soft tissue injuries are Carpel Tunnel Syndrome and Tendonitis. However, RSIs can also appear in the form of neck, shoulder, and back problems. Computer use for more than a few hours on a daily basis, can easily increase the risk of these injuries. Additionally, light-touch keyboards that permit high speed typing, and constant mouse and trackball use, greatly damages affected tendons, nerves, and tissues in the hands over a period of time.
In the early stages of this condition, fatigue, numbness, and a general discomfort of the affected area are felt. Tingling, coldness, or numbness in the hands may also be present. You may also feel clumsiness, or a loss of strength and coordination in your hands. There may be pain that awakens you at night, and a constant need to massage the affected area. These symptoms usually occur only after prolonged activity and dissipate when the activity is ended. However, over time, the area becomes more sensitive and easily damaged, and even unrelated activities may cause pain. If left untreated, the pain soon becomes severe and debilitating.
It is important that you immediately consult your health care provider if you are exhibiting any of these symptoms. Immediate treatment is crucial to reduce your chances of any permanent damage. Depending on the areas affected, treatment of RSIs can include combinations of therapy, adjustments, and wrist/arm splints. In more severe cases, surgery may be recommended. The extent of the injury, and how best to treat it, can greatly vary from one patient to another.
There are many steps you can take to prevent the occurrence of RSIs. A first step is to place the computer monitor in a position that is lower and further away from you. Your chair and keyboard should be placed so that your thighs and forearms are level (or sloping slightly down away from the body). If the table’s height prohibits this, it may be necessary to place the keyboard in your lap.
Make sure to sit straight, and avoid slouching. You should not have to stretch forward to reach the keys or read what is on the screen. Be sure to move around and frequently shift your position. Arise from your seat and move around every 30 minutes.
A common mistake we often make is ignoring seating posture and positioning, especially in the wrists and back. Your wrists should not be resting on anything while typing, or be bent up or down, or to the side. Wrist rests are designed to only place your hands when pausing from typing. Do not pound on the keyboard, rather, use a light touch.
Another keyboarding error often ignored is when using key commands, such as 'CTRL-F' or 'ALT-C'. You may be tempted to use one hand and strain to reach the second key. Prolonged use in this manner can easily result in hand and finger strains. Make certain you use both hands, rather than twisting one hand when completing these type of functions.
To prevent back strain problems, sit up straight in your seat. If necessary use a lumbar support pillow to help maintain proper posture. Be aware of any stresses that may naturally be causing you to slump or pull your shoulders upward. Correct this by periodically checking your posture and adjusting it accordingly.
Use the appropriate font size on your screen to prevent hunching your shoulders forward to read. Many desktop applications can be easily customized to use larger, easier to read fonts. Also, experiment with color schemes that are easier on your eyes, such as shades of gray for text documents.
Placing your mouse or trackball device in close proximity to your keyboard can also avoid shoulder and neck strains.
Avoid constant gripping or squeezing of the mouse.
Excessive recreational computer use, such as video games are known culprits of RSIs. When playing video games for an extended period of time, take stretching breaks every few minutes.
Increased strength and flexibility can decrease muscle fatigue. Create and follow through with a balanced exercise program, such as walking on a daily basis.
Relax in a warm bath or shower at the end of a long work day. Lastly, and more importantly, heed any signs of discomfort and note awkward movements before they lead to RSI.
Your children may also be at risk for computer related RSIs, due to their small stature. Be sure to review these guidelines with your children so that they can also make the necessary adjustments.
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