June 3, 2012 at 2:38 pm
As time goes on, I'm afraid that the 10 - 12 hour days we spend on the computer will eventually take a toll on our bodies in ways that we can't even imagine. For starters, things like eyes, back, and wrists are what come to mind.
There are a lot of best practices when it comes to posture, how far the monitor should be, what type of lighting, etc. but I was looking to see what you guys do for wrist support. I am only 26, but the fear of having carpal tunnel or some other form of wrist issues has made me want to think about proactively preventing that type of problem. I have purchased wrist support (with the metal braces and stabilizers), but to be completely honest, it is near impossible to use the mouse right my right hand. My left hand, no big deal with typing.
Anyways, just looking to get some discussion of what you guys do for wrist support and the prevention of future wrist issues. I'm very open to all suggestions.
Thoughts/suggestions/advice are much appreciated.
June 3, 2012 at 9:25 pm
This is not for everyone, but I found that switching to using my left hand on the mouse at home, and my right hand at work relieved a lot of issues for me. It doesn't take too long to get used to it (I am mostly a leftie though which may help).
June 4, 2012 at 8:14 am
Take lots of breaks.
Seriously, that's important. Get up, even for 5 minutes.
Do some stretches. Google for the various ones for your wrist. Adding some strength/muscle will help. You don't have to work like Arnold to make a difference. When you take 30s to think, get in the habit of getting your arms off the keyboard and stretch a touch as you think about an issue.
That's the other thing. Think more. Do a little more planning before you start coding.
Get ergonomic setups. The wrist angle and arm setup matters. Raise/lower your keyboard/chair/monitor.
I don't bang on the keyboard for 10 hours a day, but I do spend a lot of time there. I have the advantage of multiple setups and flexible hours, so I move around a lot and work in different places. Try to make sure that you do whatever you can. I used to think that the UK's habit of doing a workspace evaluation every year was silly. Now I see it as prudent and common sense. Take care of your workers and ensure they will be productive for years.
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June 4, 2012 at 9:02 am
Steve Jones - SSC Editor (6/4/2012)
Take lots of breaks.Seriously, that's important. Get up, even for 5 minutes.
Do some stretches. Google for the various ones for your wrist. Adding some strength/muscle will help. You don't have to work like Arnold to make a difference. When you take 30s to think, get in the habit of getting your arms off the keyboard and stretch a touch as you think about an issue.
+1. Being a life-long mouse wrangler from both work and PC games, and then add on top of that various racquet sports and weightlifting and I developed serious wrist pain. This pain was completely alleviated by wrist stretching exercises 3-4 times a day. There is one favorite exercise I used...I can't get on YouTube at work, I'll see if I can find it later.
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June 5, 2012 at 8:08 pm
toddasd (6/4/2012)
Steve Jones - SSC Editor (6/4/2012)
Take lots of breaks.Seriously, that's important. Get up, even for 5 minutes.
Do some stretches. Google for the various ones for your wrist. Adding some strength/muscle will help. You don't have to work like Arnold to make a difference. When you take 30s to think, get in the habit of getting your arms off the keyboard and stretch a touch as you think about an issue.
+1. Being a life-long mouse wrangler from both work and PC games, and then add on top of that various racquet sports and weightlifting and I developed serious wrist pain. This pain was completely alleviated by wrist stretching exercises 3-4 times a day. There is one favorite exercise I used...I can't get on YouTube at work, I'll see if I can find it later.
Thanks for the info, toddasd and Steve. I think that is really good information.
I'd be interested in seeing that YouTube video on the stretching that works well for you.
Thanks!!!
June 5, 2012 at 8:09 pm
Tony Parfitt-465405 (6/3/2012)
This is not for everyone, but I found that switching to using my left hand on the mouse at home, and my right hand at work relieved a lot of issues for me. It doesn't take too long to get used to it (I am mostly a leftie though which may help).
🙂 I am nowhere even close to be ambidextrous. I wish I was, though!!! That'd be benefitial here!
June 7, 2012 at 6:50 am
I'm thinking about getting a left-handed mouse because I had a problem a few months ago (that wants to crop up again) with my right hand cramping so bad that I could barely use it. It would be nice to switch on and off with the mouse so I don't have to worry about that sort of thing anymore.
June 7, 2012 at 7:08 am
I am a leftie, and switched from using the mouse in the left hand to using it with the right hand. It took a lot of getting used to, but eventually it became natural.
That was about 8 years ago, and now my right wrist is just as bad as the left.
I replaced my standard mouse with one of the 3M ergonomic ones. That feels a lot more more comfortable to use than a standard mouse, but even that hurts towards the end of the day.
I also try to avoid using the mouse as much as possible, and try to use the keyboard instead (not always possible).
At home, I use a graphics tablet in "mouse mode". That is WAY more compfortable to use than a mouse.
Taking a complete break from using the mouse over weekends (where possible) also makes a big difference.
I too would be interested to see the wrist exercise video.
June 7, 2012 at 7:27 am
I can't find the exact video right now. It's always been difficult to refind it because it's not a mainstream doctor type video, but this guy out in the woods. Seriously, he does his exercises against trees.
It's basically this: http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/wrist-flexor-stretch
Look at the woman with her hand backwards and face down against the wall. That is a great stretch, but to add to it, reach over with your other hand, grab the thumb that's against the wall and pull it slightly up towards the ceiling. You'll feel a whole different tendon stretch there.
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How I want a drink, alcoholic of course, after the heavy lectures involving quantum mechanics.
June 7, 2012 at 7:34 am
It is recommended that you get up from your desk every 45 minutes to walk around.
The muscles on the front of your pelvis shorten when you sit and if you do nothing but sit all the time, they will get used to being short and not lengthen appropriately when you need to be up and moving around. This causes all sorts of other pain issues.
EDIT: I also keep a set of resistance bands at my desk so I can stretch my arms and shoulders every day.
June 7, 2012 at 8:53 am
Anyone here move to a standing workstation or give it a try? It's supposed to be much healthier for blood flow and muscle use (as Brandie states.) It's been on my to-do list for quite a while.
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June 8, 2012 at 6:04 am
Steve is using one. I stand occasionally at work, transforming my workstation with the high-tech assistance of an empty copy paper box lid (under the keyboard) and my Kleenex box under the mouse pad. Allows me to stand when I want, then just move them and sit when I want.
RE: wrist stretches, those are all good, but having experienced serious pain myself, use of the Microsoft Ergo 4000 keyboard and the Evoluent vertical mouse has made it all GO AWAY. I don't *have* to do stretches anymore. (ounce of prevention and all that)
I've always wanted to buy one of those completely vertical keyboards, because after seeing how the wrist bone alignment works on the mouse, I bet that would be even better, but they're expensive, and I can't quite bring myself to do it. Stupid, because my hands are more important than money, but there's a baby coming, so I'm getting cheap...
FWIW, I don't think wrist pads actually work. They simply allow you to promote bad wrist alignment while you lean on something cushy.
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June 12, 2012 at 8:38 am
Where do they sell standing desks? I'd like to actually look at one to see if I'm interested in purchasing one.
June 12, 2012 at 9:07 am
The muscles on the front of your pelvis shorten when you sit and if you do nothing but sit all the time, they will get used to being short and not lengthen appropriately when you need to be up and moving around. This causes all sorts of other pain issues.
I'm almost over this problem but it's been a long road. My low back was absolutely killing me and it took a lot of different chiropractors to finally tell me what the real problem was. If anyone else is suffering, google for "Lower Cross Syndrome".
I switched to an Evoluent mouse, it's been pretty awesome. One carpal tunnel "exercise" touted back in the '90s (and maybe still) was to just toss a ball over hand straight up over your head. Same effect as throwing against a wall but without the annoyance to co-workers. I use my "squeeze ball".
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June 12, 2012 at 9:46 am
toddasd (6/7/2012)
Anyone here move to a standing workstation or give it a try? It's supposed to be much healthier for blood flow and muscle use (as Brandie states.) It's been on my to-do list for quite a while.
Honeywell is big on ergonomics. They do an ergonomices assessment when you start work, adjust your work space appropriately, get you a chair that meets your needs and adjusts it as well. While there, quite a few people went to standing work stations and were provided appropriate chairs for when they chose to sit (the standing work stations weren't the auto-adjusting desks that you can purchase that go from a seated to standing position at the push of a button).
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