There are many risk factors for repetitive strain injury
(RSI). Some are well-known, such as spending long hours working with a
mouse or sitting in a poorly configured workstation. Others are not readily
apparent. For example, having long fingernails leads you to type with
flat rather than curved fingers. But if you don't know the major risk
factors then you add another: ignorance. You can't take preventive measures
if you aren't aware of the dangers.
What You Do
Sitting.
Sitting in one place for long periods is a risk because
it slows blood circulation, which is needed to remove the waste products
of simple muscle activity, such as typing and using the mouse. Continuously
holding your elbows bent in the palms-down position strains the nerves
and muscles of the arms and upper body. Poor sitting habits compound the
problem. For example, leaning on your elbow can compress the nerve, or
sitting on one foot can impede circulation in your legs.
Repetitive movements.
Making the same movements again and again, such as typing
numbers into a spreadsheet or circling a mouse or trackball, tires the
muscles. You can be injured by as little as two hours of mousing per day,
and are in the danger zone at four hours per day. Working for extended
periods without taking breaks does not allow the muscles time to recover
from the exertion.
Static loading.
Staring at the monitor without doing much at all--sometimes
referred to as static loading--can also be injurious. Web surfing is a
perfect example. You might be gripping a mouse and slouching in your seat.
Your head might be falling forward and your shoulders slumping, which
strains muscles of the upper body from neck to fingertips. (Sitting with
your feet up on the desk and the keyboard in your lap is not a great idea,
either.)
Faulty technique.
Faulty technique includes resting your wrists, forearms,
or elbows on the desk or armrest as you type or winging your elbows away
from your body. Cradling the telephone between your ear and shoulder with
your head cocked to the side is also a bad habit. And you shouldn't pound
the keys or grip the mouse, twisting your wrists from side to side or
up and down.
Bad workstation.
Working in awkward positions not only makes people grumpy,
it leads to injury because the muscles become strained and fatigued. Awkward
positions can be cultivated by working in a cubicle that's too small or
sitting on an uncomfortable chair. Many monitors are too high, too low,
or off to one side. Keyboards on desktops are often too high, but on your
lap they are too low. Mice are often too far away to be reached without
straining.
Work habits.
People who have strong work ethics may ignore their
own needs to get ahead in their careers or because they feel obliged to
give 110 percent. Others work on cyclical deadlines, where weekly, monthly,
or quarterly crunch times result in unusually long hours at the computer.
RSI can be a "nice guy's disease," felling people who habitually
volunteer to take on extra work or can't say no.
Awareness of discomfort.
People have varying degrees of awareness about pain
and comfort or how they move, sit, and stand. Some people zone out at
the computer, concentrating so much that they forget about their posture
or movements. Becoming sensitive to these matters helps you become aware
of symptoms and avoid injury or reinjury
- Your hobbies.
The total number of hours that you use your hands adds up. So don't
forget to count off-hours pursuits, such as playing musical instruments,
video games, or racquet sports; gardening; bowling; or working at
needle crafts or carpentry. You may wish to avoid the traumas of volleyball,
hand drumming, and similar hand-intensive activities altogether.
- Built for strain.
A number of anatomical variations or medical conditions can predispose
you to RSI. If your humerus (the bone of the upper arm) is very long,
you will not be able to bring your hands to the keyboard without pushing
your elbows out--unless you work standing up. Obesity, poor physical
conditioning, arthritis, hormonal changes, thyroid disease, and other
medical conditions can all enter into the equation.
If these risk factors resonate with you, take measures to prevent injury
now before you start having problems. If you develop RSI, your ability
to work will be greatly diminished because by repeating the offending
activity or merely performing daily tasks, you can reinjure yourself.
Good ways to decrease your risk of injury include reducing the amount
of time you use a computer; taking regular, frequent breaks (at least
every 20 minutes); avoiding sitting for long periods; and stretching and
strengthening the muscles of your upper body, especially the back, three
to five times a week.
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