Advertising
Advertising

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.

Advertising

“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.

Advertising

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:

Advertising

  • 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.'”

Advertising

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?

More by this author

11 Benefits of Almond Milk You Didn’t Know About 30 of the Best Quotes Ever That Will Inspire Your Life 11 Benefits of Drinking Lemon Water (And How to Drink It for Good Health) How to Be a Gentleman: 12 Timeless Tips 20 Things to Do When You Feel Extremely Angry

Trending in Health

1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 The Common Causes of Sleep Problems (And How to Fix Them Fast) 4 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 5 How to Quit Drinking for a Healthier Body and Mind

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next