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A Quick Guide to Carpal Tunnel Syndrome/RSI Treatment
The following guide is not meant to take the place of medical advice; if you're having pain in your hands or wrists, you should see a doctor immediately.
Category 1
(for those with occasional wrist/hand aches or discomfort)
- If you have not done so, buy an ergonomic chair with lumbar support and adjustable height and armrests; it should be properly fitted to your body.
- Keep your wrists straight when you type, and don't rest them on your desk or wrist pads.
- Keep your elbows below your shoulders; don't extend your arms to type/mouse.
- If your desk makes it so you have to raise your arms to type or mouse, try purchasing a keyboard tray to achieve the proper height.
- Every 15-30 minutes take a break for a couple of minutes.
- Use large movements when possible, even for typing; get your whole upper body involved so all the stress isn't on the smaller muscles.
- Maintain good posture, shoulders back; don't slouch forward.
Category 2
(for those with frequent and predictable pain)
In addition to the above...
- See a doctor.
-
Reduce the amount of time you spend typing and mousing (consider trying voice-recognition software
like Dragon Naturally Speaking
if you can't get away from the computer altogether).
- Warmup by stretching or rubbing your hands vigorously frequently throughout the day.
- Get exercise regularly to combat the stress that is put on your body by sitting at the computer all day.
- Avoid shortcut keystrokes--they can twist your wrists into awkward positions.
- Make sure you're getting enough sleep.
- Strengthen your upper body.
- Pay attention to your breathing; instead of using shallow breathing, take deep belly breaths to ensure your body gets enough oxygen throughout the day.
Category 3
(For those with constant pain or numbness)
In addition to all of the above...
- Immediately stop typing until you have your symptoms under control.
- You may need to have your doctor refer you to a hand or RSI specialist.
- Look into professional massage to get rid of muscle spasms and possible trigger points.
- Try typing with 1-3 fingers on each hand in order to slow yourself down.
- You may need to change your work habits--workaholics are especially vulnerable.
- Try yoga or a guided relaxation program on a regular basis.
- Definitely use voice-recognition software.
Resources used:
It's Not Carpal Tunnel Syndrome! RSI Theory and Therapy for Computer Professionals