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How to Take Charge of Your Tech-Related Hand Pain

How to Take Charge of Your Tech-Related Hand Pain

You always make sure your hands look polished on the outside with manicures, moisturizer, and massages. But what about on the inside?

Repetitive strain injuries are the most common and expensive health problem, impacting hundreds of thousands of American workers. According to the U.S. Bureau of Labor Statistics, almost two-thirds of occupational illnesses reported are caused by lack of variation in job tasks, hitting factory and office workers especially hard.

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“Humans aren’t designed to sit all day, nor are we designed to have our hands constantly flexed in a repetitive motion,” says Remedial Therapy Specialist Melinda Fleming. What’s worse, many of us overlook everyday aches and pains even though they’re our body’s way of telling us a serious injury is on the horizon. This makes us more susceptible to repetitive strain injuries and chronic conditions such as arthritis, carpal tunnel syndrome, and tendinitis.

With mobile technology fusing our personal and work lives together into one of perpetual texting, tweeting, and gaming, it’s now more important than ever to encourage RSI-preventing habits at work and at home.

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Symptoms of Tech-Related Hand Pain

When we use technology so prominently in our everyday lives, the small joints in our hands receive quite the workout.

Top symptoms include:

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  • Joint pain
  • Joint stiffness
  • Swelling
  • Numbness
  • Circulation issues

“The saying ‘Prevention is better than cure’ is so true,” says Melinda, who suggests hand and arm stretches the moment you feel pain or strain.

Adds Certified Hand Therapist Sarah Schlosser, “We have to change our postures and limb positions to ‘fit the machine’ versus the machine ‘fitting us.'”

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The sooner you make the tips below habitual, the sooner you can alleviate your hand pain.

Tips to Take Charge of Your Hand Pain

“We’re all ‘keyboard athletes’ in one way or another,” says Kay Kirkpatrick, MD, Orthopedic Hand Surgeon in Atlanta. “It’s important to pay attention to ‘form’ and stay in shape for your activities just like you would for a sport or workout.”

Desktop Computer

  • Make sure your eye line is level with your computer using a height appropriate chair.
  • Posture, posture, posture. Your head, shoulders, and elbows should be in line with each other. “Imagine there’s a string pulling your head straight up to the ceiling,” says Sarah.
  • Take frequent stretch breaks. Every half hour take a few minutes to stand, stretch, and relax your hands.
  • Keep your wrists straight. “When they’re straight, there’s the least amount of pressure on the median nerve, which is the nerve involved in carpal tunnel syndrome,” says Steven S. Shin, Director of Hand Surgery at Kerlan-Jobe Orthopedic Clinic.
  • Keep your elbows relaxed and bent at no more than a 90-degree angle.
  • Set a timer to remember to take breaks if you’re someone who’s easily sucked into your work.

Laptop

  • Try not to be sloppy with your posture. If not possible, “Change positions often; use a desk or various surface heights so you don’t find yourself hunched over,” suggests Sarah.
  • Purchase an ergonomic mouse instead of using the built-in mouse.
  • Like with your desktop computer, it’s crucial to keep your wrists straight, elbows relaxed, and fingers floating over the keyboard.

Tablet

  • Keep your shoulders in mind. Your shoulders and neck should be relaxed.
  • Use accessories to your advantage such as a detachable keyboard and tablet stand to make using your tablet more comfortable. “Using a stylus pen can reduce having to repeatedly expand pages with your fingers,” suggests Sarah.
  • Change it up. Use both hands when swiping and expanding, and keep in mind you don’t have to press as hard when typing on your tablet.
  • Do something else when your hands/arms start to feel tired. “Move around frequently and keep an eye on your wrist and elbow positioning,” says Kay.

eReader

  • Posture is more important with an eReader than any other device, since many use them in bed. “Pillows don’t supply the amount of support to our back that we need to promote a good position,” explains Sarah.
  • Use a stand and prop it at a comfortable eye level. Holding the eReader for long periods can cause hand and wrist fatigue. If you feel strain in your neck, immediately change positions.
  • Alternate your hands when turning the pages.

Cell Phone

  • Keep your arms in front of you so your head isn’t down. “Type with both hands, holding the device so you’re equally sharing the weight,” says Melinda.
  • Write extensive e-mails from a computer so you don’t end up with dreaded Blackberry thumb.
  • Minimize texting as much as possible. “Your thumb’s basal joints take the brunt of the stress,” says Steven. “This joint is commonly affected by arthritis, more so in women than men.”
  • Accessories are your friend. “Cell phones have amazing features now that allow the hands to have minimal repetitive use,” says Sarah, who suggests:
    • Using a headset whenever possible.
    • Using dictation software for e-mails, grocery lists, and texts.
    • Using the speakerphone feature.

If building habits aren’t your forte…

Windows users can download Workrave, a free software that helps in the recovery and prevention of hand pain.

Do you have chronic hand pain? How do you alleviate it?

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Krissy Brady

A women's health & wellness writer with a short-term goal to leave women feeling a little more empowered and a little less verklempt.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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