Dealing with Repetitive Stress Injuries

Recently, I've started typing a whole lot more than I used to, and my wrists unexpectedly started bothering me. I have a good friend who has gone through utter hell with carpal tunnel syndrome, and continues to deal with the problem to this day. My pain was slight, but I very much wanted to avoid any long-term problems, and with a little research, was able to do so without too much effort or expense.

First, it's important to note that neither I, nor Associated Content are able to give you medical advice, and repetitive stress problems are very much medical problems. Some of these things worked for me, and some worked for my friend, but check with your doctor if you're in pain. Also, your employer may have some ergonomics consultation and assessment available to you. They'd much rather spend some cash up front on a new chair or keyboard than to pay out worker's compensation while you sit at home nursing your wrists. Look in to what resources might be available to you before running out and spending money on anything. That said, here's my advice:

Take Breaks - It's really impressive how effective this can be. Some sites suggest a 5 minute break from typing every 40 minutes or so, though if you're experiencing pain, you might want to take more frequent breaks. You can use a stopwatch, a kitchen timer, or a computer-based break timer like Break In . Either way, don't just roll your chair back and focus on something else for a few minutes. Physically get up, and take a stroll. Stretch your legs, flex your arms, and try to get the blood flowing a little bit. Your joints will thank you.

Keyboards - If you're predisposed to pain from typing, a new keyboard may help. Be aware, though, that there are no legal labeling requirements surrounding the use of the word "ergonomic," so use care when purchasing a keyboard. One very popular keyboard is the Microsoft Natural Ergonomic Keyboard. It's been around for a long time, and is the least expensive option out there. Another popular ergonomic keyboard manufacturer is Kenesis. Their keyboards are a little more pricey, but have a reputation for quality. Trashing your traditional keyboard and getting your wrists back into their natural alignment while typing will go a long way toward helping you to eliminate your pain and get back to work.

Braces - This one falls into the category of "see your doctor first," but has made a significant difference for some folks. The support provided by a wrist brace can help make repetitive motions less impactful on your joints. Don't just run out and buy one, though, as some braces can actually encourage potentially harmful motions. Get some advice from a professional.

Chair - You spend a lot of time at your desk, so it's really not surprising that your chair, and by association, your posture, has a significant impact on repetitive stress. Chair height, flexibility, arm adjustment, and angle all contribute to the impact of your daily work, and should be fine-tuned for optimal body positioning and posture.

Workspace Setup - This is a bit of a catch-all category, encompassing how all of the items above interact with one another. If your keyboard is positioned off to the side of your chair, or your desk is a bit too high, you can be forced to twist or stretch in harmful ways. Your employer or health insurance company can provide some guidance here.

Speech Recognition - Software such as Dragon Naturally Speaking have come a long way in their accuracy and effectiveness. Windows even comes standard with some speech recognition functionality - though it's pretty limited. If you have a private workspace, speech recognition can eliminate typing completely, giving you time to heal.

Repetitive stress problems can really slow you down, cause you pain, and frustrate the heck out of you. Making sure that your workspace is set up properly, and practicing good posture will go a long way toward eliminating problems. Outfit your workstation, and talk to a professional, and you'll be feeling better in no time.