Posts Tagged ‘Wrist Pain’

How To Get Relief From Wrist And Shoulder Pain?

I have continuous pain in my right shoulder, wrist and elbow for the past few months. I feel it is due to continuous use of mouse and keyboard. Previously I had similar pain in upper back and neck area and relieved about 85% with some simple exercises.
I hope some one can help me with some exercises to overcome this problem. Many thanks.

Can A Partial Rotator Cuff Tear Cause Pain?

I have partial rotator cuff tear and have pain shooting dowm my arm. I also have severe wrist and hand pain. Can this be related to the tear. There is no swelling but my arm is very painfull and feels tight.

How to Sit at Your Computer for Hours Without Pain

Help for shoulder pain

How long can you sit at your computer without hurting? Thirty minutes? Sixty minutes? Sitting for prolonged periods with poor body positioning can be very fatiguing. Over time, the fatigued area becomes strained and pain sets in.
With a correctly configured workstation you should be able to sit for hours without hurting your back, neck, arms, or wrists. Below are the recommendations I give my patients to help them achieve correct ergonomics or body positioning.
Choosing a well-designed office chair is an essential step in achieving good computer ergonomics. A good chair will preserve and support the natural curves of your back. In the neck and low back the spine curves in, and in the middle back the spine curves out. To perform well the contour of the chair’s back should match the curves of your back. (See the “Good vs. bad computer posture” drawing by clicking on the link in the resource box.) This support keeps you from slouching when you sit.
A taller seat back is better than a shorter one. The lower portion of the seat back should support your lower back’s inward curve, and the upper portion should support your middle back’s outward curve.
Sit all the way back in your chair so the seat back can do its job of supporting the curves of your spine.
A good chair must be well padded. I’ve seen trendy “mesh” chairs in office-supply stores but have never found one that was satisfactory. Mesh chairs are too stiff and hard. Nothing beats old-fashioned foam padding in a chair. The seat cushion should fit your body and be well padded.
Your legs should be parallel to the ground; and those with short legs may need a footstool. A chair that reclines offers a good change of position that can help prevent fatigue. Reclining allows you to change positions and still receive the support of a well-contoured seat back.
Once you have a properly supporting chair, you can turn your attention to the desktop.
One of the most common computer workstation errors is poor monitor placement. A correctly positioned monitor will help you to avoid neck and shoulder pain. The ergonomic principle here is to keep your head and neck in a neutral position: This is accomplished by looking straight ahead. You don’t want to look up and down, and you don’t want to look left and right.
You keep your head from looking up and down by keeping your head and eyes level. This is accomplished by raising the computer monitor so that your eyes hit the screen three quarters of the way up (See the graphic in the resource box.) A level head keeps your neck muscles from having to constantly contract to hold your head in a poor position.
You keep your head from looking left and right by placing the monitor directly in back of the keyboard. This avoids the common practice of placing the monitor off to the side. This side positioning causes your neck to stay constantly turned leading to stressed muscles in your neck and shoulders.
Next, the keyboard must be low – almost in your lap. This allows your shoulders to stay close to your side and remain relaxed. Placing the keyboard too high forces you to constantly contract the muscles of your shoulders so your forearms can reach the keyboard. If your chair has “arms” you can position the keyboard a little higher so long as the chair’s arms support your forearms. But if your chair does not have arms, position the keyboard close to your lap so your forearms can be positioned down by your side.
Your wrist should be relaxed and straight or slightly flexed (curved down). The mouse should be right next to the keyboard. And finally, be sure to take regular breaks.
Laptops are an ergonomic nightmare because the keyboard is right next to the monitor. But the solution is simple: purchase an extra keyboard to “separate” the monitor from the keyboard and position each as described above.
There are many ergonomic devices available, but you needn’t spend a lot of money on them. A monitor stand not only raises the monitor, but it has the added benefit of freeing up space under the monitor. However you can save this expense and just use a couple of thick phone books.
You can purchase a keyboard tray to lower the keyboard to your lap, or you can simply place the keyboard on your lap. Placing the keyboard in your lap works well when you recline the chair back.
The office chair is the most expensive ergonomic device. But there are good ones that are affordable. Shop around. Go to a few office-supply stores and sit in many chairs until you find the one that fits you best. Pay particular attention to how the contoured seat back supports the curves of your back.
Sitting incorrectly with poor body position at a computer can be very fatiguing. Good ergonomics require a well-designed office chair that properly supports the back, the proper monitor height, a low keyboard, and good shoulder placement to keep shoulders and forearms relaxed. These ergonomic recommendations can lead to hours of comfortable work.
One last thought. These chair suggestions are useful for any seating situation. If you have back pain, sit in a comfortable office chair at home. Don’t sit in hard kitchen chairs or slouch on a couch.

Use ice to decrease pain

No to Drugs: Pain Relief Tips in a Techie World

Help for shoulder pain

Have you heard of Repetitive Strain Injuries or RSI?  If you have experienced wrist pain, shoulder pain, neck pain or back pain due to repetitive tasks, more likely you had an episode of RSI.  Carpal Tunnel Syndrome, a repetitive strain injury among techies has become a byword for wrist pain or numbness of the hand.  Repetitive tasks using keyboard and mouse that are not ergonomically designed to support the wrist or hand can damage the median nerve that connects the hand to the forearm.  This is often accompanied by pain.How can this be prevented? What can deliver permanent stress relief?  Here are some tips:1.    Go Ergonomics! Choose Ergonomic Keyboard, Mouse and other Ergonomic Accessories.Repetitive Strain Injuries are common among those who perform repetitive tasks using equipments that are not designed for such tasks, such as ordinary keyboards that do not cushion wrists or hands for long hours of work, including office desks and chairs that do not provide adequate lumbar support.  2.    Maintain a Peaceful Work Environment.Your work environment can affect your performance as well.  Non-conducive work environment, such as noisy or cramped work spaces can trigger stress.  Long exposure to this type of environment and office equipments that are not ergonomically-designed to fit the worker to his work produce strain on both body and mind, which over a period of time manifests into aches or pain that the worker may not easily comprehend.  Left undiagnosed, RSI can cause downtimes and in an economy too volatile, no employee can afford to lose a job and employers would find it more expensive to train a new one.3.    Go Ergonomics (all the way!).The science of Ergonomics introduces the importance of “fitting the tool to the worker.”There are many resources online that support the importance of providing employees with ergonomically-designed office equipments.  Most employers who have read about ergonomics and what it can do to prevent RSI realized that cutting corners to beat the economic crisis should be done somewhere else and not on office tools that can prevent repetitive strain injuries.It would prove mutually beneficial for both employers and their employees to use ergonomic office equipments rather than utilize those that may be cheaper at the onset, but would later prove more expensive due to lost hours on the job. Optimum performance at work can be achieved by eliminating pain and injuries that emanate from one-size-fits-all office equipments.Are you experiencing pain on your wrist or neck?  If yes, you could be suffering from carpal tunnel syndrome, which is classified as a repetitive strain injury.  Do something about it.  Seek medical attention first as there can be underlying causes that should be managed clinically.  However, when symptoms recur, try to look into the realm of ergonomics.  The result might just surprise you!

Use ice to decrease pain

Stop Pain on its Track: Purchase Ergonomic Keyboard

Help for shoulder pain

Edward’s StoryEdward Bowden of Dallas, Texas woke up one morning with a throbbing back pain in the lumbar region that prompted him to seek immediate medical attention.  However, series of tests rendered negative results.  Baffled by his condition, he conducted his own research on the internet and he came across an article about ergonomics.  He also found a website selling ergonomics desks and chairs and ordered an air adjustable back support delivered to his home.  Edward reveals that his condition has improved dramatically when he started using lumbar support.  For bodily aches, such as back pain, shoulder pain and wrist pain that do not have medical explanation, Ergonomics might prove helpful to you as it did to Edward and to others before him.  It could be your best pain relief!How Does Ergonomics Work?Ergonomics is a conjunction of two Greek words, which define Ergonomics as a science that explains the relation between man and his work.  Ergonomics aims to enhance a person’s efficiency at work by creating a “fit” between the tools he uses and his type of work.  Conversely, when a person uses one-size-fits all equipments, his comfort maybe diminished; he exerts more effort and therefore experiences pain and aches on his body.Tale of PainkillersPain haunts everyone; in fact, this generation has seen more painkillers and muscle relaxants on store shelves than past generations did.  It is ironic that at an age everyone thought science has made remarkable breakthroughs in medicine, there are aches and pains that simply don’t go away.  This is where your knowledge of ergonomics can come handy.Ergonomic KeyboardUnknown to many, wrist pain can be serious.  It can be a symptom of Carpal Tunnel Syndrome, which when left unattended can render a person disable.  Ordinary keyboard and mouse, though inexpensive, may prove to be costly in the long run when a person begins to experience the symptoms of CTS as this could mean lost hours on the job.  On the other hand, ergonomic keyboard and keypad may cost slightly higher than ordinary keyboards, but they are designed to protect the hands and wrist from repetitive strain injuries brought about by long hours of repetitive tasks.  Ergonomic keyboard comes in a wide array of choices; to name a few:•    industrial ergonomic keyboard•    left-handed ergonomic keyboard•    wireless ergonomic keyboardNext time you experience back pain or wrist pain and your doctor rules out serious medical findings, spend time to review your diet and conduct a lifestyle check.  Smoking and excessive drinking are often inimical to good health.  Do not get hooked on pain relievers as they only provide temporary relief; instead, invest in a new ergonomic keyboard and mouse.  It would not occur to you, unless you try, that the end to all your aches and pains may just be a mouse-click away!

Use ice to decrease pain