Another blog post from Ann Arbor chiropractor Mike Tannenbaum, D.C.: How to Prevent Computer-Related Arm, Wrist, and Hand Injuries.
Injuries to the hand, arm, or wrist – caused by working on a computer for long periods of time – are a relatively common problem that I see and treat at my Ann Arbor chiropractic office. These injuries can start out as an acute issue, turn into a chronic issue, and then become a permanent condition. Proper computer set-up; proper hand, arm, and head positioning; and stretching can go a long way in preventing these injuries.
Here are some things you can do to prevent computer-related arm, hand, and wrist injuries.
Make sure your computer/workstation is set up with proper ergonomics in mind. Basically, your computer screen should be at eye level. That is, you shouldn’t need to look up or look down to see the computer screen. Your arms should be resting – either on your chair’s arm rests or on the table the computer sits on. Your torso and shoulders should be back, not leaning or rolling forward, to accomplish this. Your elbows should be bent at a right angle so that your hands can lie flat on the edge of keyboard or table, allowing you to type on your computer without strain to your fingers, wrists, or arms.
Besides paying close attention to ergonomics, you should stretch the muscles and tendons in your arm, wrist, hand, and fingers.
A good stretching exercise is to place your arms straight out in front of you, so that the muscles from your shoulders to your wrists are stretching.
Holding this arm stretch, spread your fingers out as far as apart as possible. You should feel muscles and tendons stretching in between the fingers and in the fingers.
Next, bend your hands up at as close as possible to a right angle (flexing them), and spread your fingers out. You should feel the stretch in your wrists. Work up to holding this stretch for one minute.
Lastly, bend your hands down as close as possible to a right angle (extending them), and spread your fingers out. You should again feel the stretch in your wrists. Work up to holding this stretch for one minute.
You should do these stretches at least once a day.
You can go to a chiropractor to have many arm, wrist, and hand injuries treated. Most chiropractors are trained to treat the conditions. At my Ann Arbor chiropractic office, I frequently treat people with arm, wrist, and hand problems.
If you have any questions about this blog post, chiropractic, back pain, neck pain, or headaches, I can be reached at my Ann Arbor chiropractic office at [email protected].