Copyright © 1995 VDT News
Reprinted permission of VDT News

Trace That Pain: Simple Steps for Safer Computing
By Deborah Quilter

In the old joke, the patient says, moving his elbow, "Doctor, it hurts when I do that!" and the doctor replies: "Then don't do that!"

In fact, many of us do little things every day that can add up to big-time pain, but we don't make the connection between habit and injury. Furthermore, if we use computers for a living, we can't always just "stop doing that." What we can do, though, is learn to type safely, and make workstation adjustments that ease strain on our bodies.

If you suffer from mysterious pains, don't shrug them off as a necessary evil. Identifying -- and eliminating or reducing -- the causes might be simpler than you think. Are you contorting your neck to avoid glare? Is your knee throbbing from constantly pressing against the hard metal edge of the filing cabinet under your desk?

The following guide is meant to help you pinpoint possible sources of your pain, but is not intended as a substitute for advice from your physician. Consult your doctor immediately if you experience the warning signs of RSI. Physical and occupational therapists can also be terrific at tracking mystery symptoms, so be sure to ask their advice if you have pain you can't figure out.

Wrist Pain. If you hurt on the thumb-side of the wrist, it could be from hitting the space bar too hard or holding your thumb in the air. Relax your thumb as you type, and try to use both thumbs to strike the space bar.

General wrist pain can come from resting your wrists while you type. Let your fingers float over the keyboard as you type, keeping your wrists straight. Your keyboard tray needs to be low enough so you don't have to raise your elbows or shoulders to achieve this position.

Forearm Pain. You can get terrific forearm pain from lifting your little finger as you type. Don't point your pinkie -- keep all of your fingers gently curved towards the keyboard.

Elbow Pain. Sports enthusiasts who overdo it or use poor form are all too aware of the problems of epicondylitis, commonly known as tennis, golfer's or bowler's elbow. If your mouse is too high or too far away, you risk this injury. Instead, keep your mouse on the same, appropriate level as your keyboard, close to your midsection. Try to alternate hands when mousing. Avoid winging your elbows as you work; let them relax by your side. Don't grip your mouse: doing so tightens the muscles all the way up your arm. Click gently rather than with a lot of force.

Neck Pain. Much computer-related neck pain comes from holding the head frozen in an awkward position while looking at the screen. If you have pain on one side of your neck -- and you have to turn your head to view your monitor -- that could be why. Put the monitor directly in front of you, with the top approximately at eye level.

Poor posture and craning your neck forward make the neck muscles work too hard to hold your head up. Sit tall, with spine erect, keeping ears in line with shoulders. If you find you cannot hold proper posture without great effort, you may need postural retraining or physical therapy. Be sure that you sit in a chair that supports proper posture. It is very difficult to sit correctly in a chair with bucket seats, or one with a backrest that collapses when you lean back.

Holding the phone with your shoulder can also lead to neck problems. Use a headset if you need to talk on the phone and use your hands at the same time.

Headaches. If you wear bifocals, be sure they are properly adjusted for computer viewing. Habitually working with your head tilted back so you can read the screen can lead to headaches and neck pain. You should never position the monitor so you have to look up at the screen.

Take Breaks. Improving your technique is one of the most important ways to avoid injuries; but remember, you can still become injured if you never stop typing. Be sure to take a five-to-ten-minute break from typing or mousing at least every half hour.

Computer users should engage in an overall fitness regimen, and do specific stretching and strengthening exercises for the upper body at regular intervals during the workday.

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