Computer Ergonomics: Work Pain Free

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Hands are important for doing many jobs. Preparing food in the kitchen, serving meals, cleaning a room, laundry, moving luggage, manufacture, or working at a computer are just a few.

If you use proper hand technique, work is easier and you protect your hands from stress. These simple guidelines will eliminate hand tension and fatigue, making work easier & more productive.

• Avoid using a pinch grip. Grasp objects with as much of your hand as possible. A pinch grip using only your fingers increases stress in the hand and wrist.
• Keep the wrist in a straight or neutral position when working. You may have to move your equipment, or alter your shoulder or foot position.
• Position your feet so the legs assist with the movement when a task involves pushing, pulling or moving items sideways while grasping.
• Find more than one way to grasp when a task requires prolonged or repetitive grasping. The muscles that work while grasping with one type of grip will be resting when you use a different type of grip. For example, use 2 or more ways to grasp a plate or grasp linen while fluffing or pulling.
• Avoid looking down too often. If you must look down a lot, take 3 second stretch breaks 2-4 times per hour. Looking down frequently reduces blood flow to your arm and makes the hand and arm weak and tense. Try to work without looking down.
• Take stretch breaks 2-4 times per hour, if you have hand, wrist, elbow or forearm tension, fatigue, or cramps. Do the stretch that makes you feel better after you do it. Some choices are: Hand stretch -  Shoulder stretch - Fist Rolls. For complete stretches, see Work Pain Free.
• Do strengthening exercises outside of work that simulates your job if grasping is difficult for you. This can be done with weights or rubber tubing. The proper resistance is enough to cause mild muscle fatigue after the 3rd set of 8 repetitions, done 3 times per week.

Tags: ergonomics, hands, pain, strengthening, stretches, wrists

Question from Karen: Should your arm be lying flat on the desk to use your keyboard and mouse or should you be seated really  high so its just a slight move?

Hello Karen,

Your question does not have a straightforward answer. When you go through the Work Pain Free program, you will learn how to pick the best position for you……and that may vary throughout the day. The bottom line is the position that feels best, and has you feeling better at the end of the day is your best position.

The general rule is your elbows are relaxed at your side, there is a slightly open angle at the elbow, and the wrist is straight.

The wrist rest helps maintain the straight wrist and gives all of the arm, shoulder, neck and upper back muscles a rest when you pause, even for a moment.

Another option is that your arms are able to relax on the desk top while typing. The seat height desk top relationship must be such that the arms and shoulders are relaxed.

There are then other factors to take into consideration, such as low back support, leg support, etc.

The work Pain Free training is a system that will correlate all factors so you feel the best and are the most relaxed and productive

I hope this information helped you and I look forward to hearing back how good you feel.

Yours in health,

Dr. Barry Carlin

Tags: ergonomics, Neck Pain, shoulder pain, workstation ergonomics

Neck and shoulder pain is a common ailment for those who spend hours a day at a computer, caused by one or more of the following factors: monitor position, document position, telephone use, mouse use and sitting position. This article will address monitor position and mouse usage issues.

Depending on several factors, your head can weigh anywhere from 8-15 pounds. Imagine you rested your elbow on a table and had your arm pointing up with a bowling ball, the weight of your head, in the hand. If that bowling ball is balanced in your hand, you could easily sit there for a few minutes ad have a conversation. But if you tilted the bowling ball several inches to one side, from holding that weight, the muscles would immediately begin to tire, hurt, and you would soon have to put it down. You may have arm pain that lasts hours. Continue Reading »

Tags: computer usage, ergonomics, monitor usage, mouse usage, neck and shoulder pain, neck pain relief, shoulder pain relief