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please share tips on preventing wrist/hand pain - radn


Posted: Feb 16, 2010

Hello Friends,

 

If you could kindly share your tips on what you do to keep your wrists going for some more years. Do you type with a brace, frequent breaks, hand exercises? Any ideas please?

 

 

Ergonomics - Long-Time MT

[ In Reply To ..]
I've been doing this full time for 15 years and have very few problems. Ergonmics is important for all of your body. Before I start with general rules, the keyboard should be in line with your hips--with the letter H in the middle of your body, at the belly button. You are not supposed to be reaching, up, down, or over to type. This is where tray tables come in handy.

1) For general safe comfort and health: Sit straight, but not stiff, feet flat on the floor, elbows at sides. Do NOT wing out elbows when you type and conversely, do not hug them tight to the body.

2) For wrist, hand, and arm health: If you are touch-typing, hands at home-base keys at all times. Only the fingers reach for the letters. No moving the arms and/or hands to reach for letters. Wrists low, but NO wrinkles in the wrists. That means no bends or twists in the wrists anywhere. (This is the number one cause of CTS, yet the hardest to control.) One continuous line from pinky to elbow on each extremity. One continuous line from thumb to crook of elbow on each extremity. One continus line from middle finger to crook. If there's an angle on the way up, you're crooked. NO WRINKLES ALLOWED UNLESS THEY ARE AGE WRINKLES. Look down now and then to check. You don't have to stop typing.

3) For overall body health: Keep a light touch as much as possible. The harder you pound, the more stress on all of the body.

4) For neck and upper back health: Don't jut neck forward. This is a stress habit that can cause a multitude of neck and upper back problems. No twisting movements or far-reaching movements to get to books, etc. Monitor should be in line with eyes, perhaps even looking slightly down at it, if anything. If your neck is in any way looking up at it, your neck is going to suffer. Adjust the monitor stand, saw it off, whatever, if you have to!

5) For eye health: Monitor should be approximately one arm's length away from eyes. Look away now and then for a second, out a window, at the floor, anything.

Keep a check on your body relaxation! The more tense you are, the more problems you'll have.

Thanks for your tips - radn

[ In Reply To ..]
Thank you so very much. I will try to adopt these.

Oops, forgot one - Long-Time MT

[ In Reply To ..]
I forgot one very important thing! A decent chair that you can adjust up or down and that swivels.

Very good suggestions I don't have a lot to add. - CrankyOldBroadOnTheBeach

[ In Reply To ..]
Ditto to everything Long Time MT said. I can elaborate and clarify just a bit on the wrist issue.

I have a slightly curved keyboard (the Microsoft Comfort Curve 2000, it's cheap and I'm on my second or third one) and a beanbag wrist rest in front of it. The beanbag conforms to the shape of the keyboard.

This arrangement allows me to keep my wrists in absolutely neutral position--no wrinkles, no bends either up or down, or from side to side.

I've been at this for 38 years, and I've worked on some of the worst ergonomic nightmares you could imagine (typewriters being a major culprit). Back in 1980 I developed tendinitis in both wrists as well as a (thank heaven) fairly mild case of DeQuervain's on the right. (You haven't lived until you've experienced a positive Finkelstein's test. I don't recommend it.) I was still young enough back then to think that life should be pain-free, so I whined a lot, but whining didn't pay the bills, so I eventually sucked it up and worked through the pain. One of the best days of my life was when they took ibuprofen off prescription. Interestingly, I had more hand problems back then than I do now, 30 years older (yikes).

And I have been lucky enough to never, EVER have had symptoms of carpal tunnel syndrome. Of course, every OTHER thing I own hurts most of the time..... :)

Oh, and because I started my career on typewriters, I still tend to be rather hard on keyboards, which is why I like the Microsoft Comfort Curve 2000, which costs under $20, so when I inevitably beat one to death, it doesn't break the bank to replace it.

not much help, but you can read anyway - cadbury

[ In Reply To ..]
I used to wear braces at night when I slept. Then, during the day, I would take ibuprofen 400 mg at the start of my shift.

Sometimes I would rest my wrist on a gel ice pack to type and other times I would wrap the gel ice pack on top of the wrists.

I only got that wrist pain for about the first 6 months of typing as I was not used to that. Now, I work 12 hour days and no pain.

You might want to see a doctor as you could have carpal tunnel or something.

Hsnd psin - Liz

[ In Reply To ..]
I had to have CT surgery about 2 years after I started transcribing and 31 years later still no problems. However, I have developed ulnar nerve palsy in my left hand. It is horrible, try transcring when there is no feeling in your ring and little finger. I am completely unable to get my little finger and ring finger to come together. To add insult to inury, I am left-handed and there is almost no strength in my left hand anymore. Good luck to you. Surgery is what helped my CT, absolutely.

wrist/hand pain - transnutty

[ In Reply To ..]
I swear by my ergonomic keyboard. I also use slightly compressive tennis wrist bands.


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