Correct Posture

Check here for some pretty good info.

A couple of practical tips. I use a trackball instead of a mouse. To me it helps to keep my hand and wrist from moving around. Some people despise trackballs but it works for me. Make sure that your desktop is not too high. If your hands are at an upward angle that is usually not good. Also try to use keyboard shortcuts instead of the mouse for everything.

Move away from the computer whenever you can & if you are sat reading something on the screen try to remember to move your hands/arms into a more comfortable position, that'll give them a rest as well.

Also, if you're having problems, do some stretching. It has made a huge difference for me - just do anything that will stretch out your hands, wrists, arms, shoulders, neck etc.

I have carpal tunnel, tendinitis and arthritis (I call it the "triple whammy"). Posture is *very* important and affects your back, your neck, your shoulders and even your elbows as well as your hands. My desk has a keyboard tray, and I used to find myself twisting to the side so I could cross my legs and that is not good.

I also use a trackball (the Kensington TurboMouse with configurable buttons) and try to use keyboard shortcuts as much as possible. For graphics work, I have a 6x9" Wacom tablet. You would not believe how much easier (and more enjoyable) it is to work in graphics programs with a tablet.

When I'm surfing the web, I usually have a pencil in hand and use the eraser end to tap on the page up/page down or scroll keys instead of using the mouse to navigate the scroll bars. And to make grasping pens easier and more comfortable, I use foam curlers on them. I've learned to write using my shoulder to move the pen rather than my fingers and wrist.

As mentioned, take breaks and stretch! Stand up, roll your head around, do some windmills with your arms and wrists, *anything* to break it up every few minutes.

And do *not* pound the keyboard. Use as light a touch as is needed to make the keys work. I get sympathy pains whenever I hear anyone pounding a keyboard.

Where I used to work I had a laptop that I plugged into an external monitor, mouse and keyboard. Whenever I was on the road and using the built-in keyboard my hands would really hurt from being cramped up over that tiny keyboard.

And *don't* use the "kickstand" feature that most keyboards have. That makes you type uphill. Try this: Hold your arms straight out with your wrists flat and wiggle your fingers. Now point your wrists up and try wiggling your fingers again. Doesn't feel so good, eh? If anything, you want to elevate the closer side of the keyboard so you're typing on a flat surface. I like the Microsoft "Natural" split keyboard. It took a little getting used to, but is much easier on the wrists.

One thing I recommend is the Nada Chair. (http://www.nadachair.com/) I bought one at a computer fair a few years ago after trying it out. It's hard to describe, but it's basically a back support belt with adjustable loops for your knees. The reverse pressure from your knees forces the spine into proper alignment and when I put it on, I can feel the tension just melting away from my shoulders and neck. It forces you to sit properly with your feet flat on the floor. I don't use it as much as I used to because I have trained myself how to sit now. I don't lean back on chairs when I'm at a computer, no need to if I'm sitting properly.

My doctor gave me the choice of surgery (2-3 months recovery time per wrist and they only do one at a time) or live with it. I didn't want to be out of commission for six months, so I decided to learn to live with it. I take vitamin B6 several times a day. It is a natural diuretic and helps prevents build-up of fluids within the carpal tunnel itself. Also, glucosamine sulfate and chondroitin sulfate. Not sure exactly how they work, but athletes use them to promote healing from joint injuries. If I slack off on this routine for more than a day or two, I find a noticeable increase in the level of pain in my hands.

I don't recommend pain killers or NSAIDs (non-specific anti-inflammatory drugs, such as ibuprofen). They only mask the pain, which is trying to tell you something. They can also have deleterious effects over a long period of time.

How long will it take for the hands to heal by themselves?

I rested a lot and put ice on them, took ibuprofen for awhile but it really didn't start improving quickly until I started doing the exercises. Overall I guess it was about two months for me, although again, if I had started to do the exercises right away they would have healed faster. It's probably different for everyone. Mine are still giving me problems (a month and a half later), but I still try to do my stretches.

Here's a link on keyboard stuff
http://www.ctdrn.org/rsinet/archive/rsinet39-jun&jul99.html#RETRAINING

I also started wearing a brace (hee hee) at night while I am sleeping. That has made such a huge difference. But I agree with everyone here...STRETCH!

Brooke

The ergonomics people were in our office today (basically because I was having problems). Here's a couple of things they pointed out:

1. Make sure your keyboard is at the right height. When you're sitting and you put your hands on the keyboard, your arms should be at a natural angle - you shouldn't have to raise your shoulders or arms to reach the keyboard. This means that you should have a keyboard tray that adjusts to the right height for you. (mine doesn't - that's part of the problem).

2. This keyboard tray should be large enough to hold your mouse as well as your keyboard (again, mine doesn't). I think this is what was causing most of my problems.

3. You should have a good chair with good back support.

4. YOur monitor should be at the right height - so that the top of the screen is at eye level. This might not sound right at first, but if you think about it, when you're reading a book or something you're looking down, not up. You don't want to have to be looking up all the time - even if it's just slightly.