Another blog post from Ann Arbor chiropractor, Mike Tannenbaum, D.C.:

Another blog post from Ann Arbor chiropractor, Mike Tannenbaum, D.C.: How to Avoid Repetitive Stress Injuries from Computer and Cell Phone Use

I regularly see people in my Ann Arbor chiropractic office who have a variety of ailments, such as neck pain, upper back pain, headaches, wrist, and hand pain ­­– all of which are related to overuse injuries caused by incorrect use of cell phones, laptops, tablets, or personal computers. If used properly, repetitive stress injuries from the use of electronics can be minimized. Listed below are some of the things we suggest at Tannenbaum Chiropractic in Ann Arbor to reduce the chances of injury when using these electronic devices.

When Using a Computer, Notebook, or Laptop

Make sure your monitor is directly in front of you so that you don’t have to lower your eyes more than 15° to read off the monitor – basically, the monitor should be straight ahead of your eyes.

Remove anything worn on the wrist such as a watch or bracelet so as not to interfere with typing or using the mouse.

Make sure your head and shoulders are in correct anatomical position. That is, your bottom and back against the back of your chair and your ears are above your shoulders. Arms should be bent at a right angle and resting on armrests. Feet should be squarely on the ground in front of you       with knees bent at 90°. (If necessary, use a footstool.)

Take breaks every 20 minutes. (Get up and walk around and stretch, if possible.)

Consider using a standing desk. Some research suggests that to promote back health, you should be standing at least four hours of an eight-hour work day.

Avoid Text Thumb

“Text thumb” occurs when you experience thumb joint pain, or wrist pain just below the thumb, from using a cell phone. To help prevent text thumb, you should do the following when using your cell phone.

Keep your thumb straight, relaxed, and in a neutral position when texting.

Use a variety of fingers to text and not just your thumb.

Text only if your need to. Email on your PC or lap top if possible.

Take breaks from texting. The less you text, the less chance you’ll have of hurting yourself.

Protect yourself with thumb and wrist support.

Use the voice component to compose text, allowing you minimize use of the cell phone keyboard.

Avoid Text Neck

“Text neck” is neck (and often upper back) pain caused by poor posture while texting. To help avoid text neck, you should do the following.

Sit with your back straight, with your shoulders back and relaxed. Make sure your ears are above your shoulders.

When using the cell phone, try to keep it in front of you. If you must use it close to your body, gently tuck your chin to reduce neck strain.

Make sure your arms, hands, neck, and back are relaxed when texting. Possibly rest your arms on a pillow when texting to reduce back, arm, and neck stress.

Use hands-free texting. That is, use the voice input feature instead of the cell phone keyboard to text. When using the voice feature, hold the phone in front of your face to minimize flexing your neck.

Chiropractic: Have regular chiropractic adjustments to help your neuromusculoskelatal system function optimally, and ask your chiropractor to suggest stretches to help avoid injuries that can occur when using a personal computer, laptop, or cell phone.

If you have questions about this blog post, back pain, neck pain, or headaches, I can be reached at [email protected].

I regularly see people in my Ann Arbor chiropractic office who have a variety of ailments, such as neck pain, upper back pain, headaches, wrist, and hand pain ­­– all of which are related to overuse injuries caused by incorrect use of cell phones, laptops, tablets, or personal computers. If used properly, repetitive stress injuries from the use of electronics can be minimized. Listed below are some of the things we suggest at Tannenbaum Chiropractic in Ann Arbor to reduce the chances of injury when using these electronic devices.

When Using a Computer, Notebook, or Laptop

Make sure your monitor is directly in front of you so that you don’t have to lower your eyes more than 15° to read off the monitor – basically, the monitor should be straight ahead of your eyes.

Remove anything worn on the wrist such as a watch or bracelet so as not to interfere with typing or using the mouse.

Make sure your head and shoulders are in correct anatomical position. That is, your bottom and back against the back of your chair and your ears are above your shoulders. Arms should be bent at a right angle and resting on armrests. Feet should be squarely on the ground in front of you       with knees bent at 90°. (If necessary, use a footstool.)

Take breaks every 20 minutes. (Get up and walk around and stretch, if possible.)

Consider using a standing desk. Some research suggests that to promote back health, you should be standing at least four hours of an eight-hour work day.

Avoid Text Thumb

“Text thumb” occurs when you experience thumb joint pain, or wrist pain just below the thumb, from using a cell phone. To help prevent text thumb, you should do the following when using your cell phone.

Keep your thumb straight, relaxed, and in a neutral position when texting.

Use a variety of fingers to text and not just your thumb.

Text only if your need to. Email on your PC or lap top if possible.

Take breaks from texting. The less you text, the less chance you’ll have of hurting yourself.

Protect yourself with thumb and wrist support.

Use the voice component to compose text, allowing you minimize use of the cell phone keyboard.

Avoid Text Neck

“Text neck” is neck (and often upper back) pain caused by poor posture while texting. To help avoid text neck, you should do the following.

Sit with your back straight, with your shoulders back and relaxed. Make sure your ears are above your shoulders.

When using the cell phone, try to keep it in front of you. If you must use it close to your body, gently tuck your chin to reduce neck strain.

Make sure your arms, hands, neck, and back are relaxed when texting. Possibly rest your arms on a pillow when texting to reduce back, arm, and neck stress.

Use hands-free texting. That is, use the voice input feature instead of the cell phone keyboard to text. When using the voice feature, hold the phone in front of your face to minimize flexing your neck.

Chiropractic: Have regular chiropractic adjustments to help your neuromusculoskelatal system function optimally, and ask your chiropractor to suggest stretches to help avoid injuries that can occur when using a personal computer, laptop, or cell phone.

If you have questions about this blog post, back pain, neck pain, or headaches, I can be reached at [email protected].