As technology continues to evolve, so does the need to protect ourselves from its potential harms.
Understanding the Impact: The repetitive motion of typing, swiping and clicking can lead to strain and discomfort in the hands and wrists. Conditions such as carpal tunnel syndrome, tendonitis and repetitive strain injury (RSI) can be exacerbated by poor ergonomics and overuse that can further compress nerves or irritate muscles and tendons.
Ergonomic Tips for Prevention:
- Proper Posture: Maintain a neutral body position with a straight back and shoulders relaxed. Avoid hunching over. Your wrists should not be bent while typing or using a mouse. Keep your elbows close to your body and your wrists straight to minimize stress.
- Desk Setup: Position your monitor at eye level and at least 20 inches away from your face. The keyboard should be placed so that it allows your arms to form a 90-degree angle at the elbows. If using a laptop, consider a separate mouse and keyboard to maintain proper posture.
- Frequent Breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Additionally, stretch your hands and fingers to improve circulation and relieve muscle tension.
- Ergonomic Equipment: Utilize ergonomic tools such as keyboard trays, adjustable chairs and wrist rests. These tools are designed to provide support and reduce strain on your hands and wrists.
- Adjust Your Grip: Avoid gripping your phone or mouse too tightly. A light touch is sufficient. Also, vary your activities throughout the day to reduce the risk of repetitive strain injuries.
- Exercise Your Hands and Wrists: Simple exercises such as wrist rolls and stretches can strengthen the muscles and improve flexibility. Regular physical activity contributes to overall joint and muscle health, helping prevent injuries.
As technology continues to evolve, so does the need to protect ourselves from its potential harms. By incorporating ergonomic practices into our daily routines, we can enjoy the benefits of technology without compromising our hand and wrist health. Awareness and prevention are key, as even small changes in how we use our devices can make a significant difference in our overall comfort and health. FBN
By Derek B. Smith
Derek B. Smith, M.D., is a fellowship-trained and board-certified orthopaedic surgeon with a focus on hand, wrist and elbow surgery. He welcomes patients to his Flagstaff and Cottonwood locations. He is renowned for his expertise in non-surgical care and cutting-edge surgical techniques that promise superior patient outcomes.
For more about Dr. Smith and the comprehensive services available at Flagstaff Bone and Joint, visit our website at www.flagstaffboneandjoint.com, call 928-773-2280 or text 928-628-6391. Our committed team is here to assist you in achieving a swift recovery and a return to an active, pain-free lifestyle.
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