How do you keep up your health?

[Snitchcat]

Originally started by RIVANA:


http://www.absolutewrite.com/forums/images/icons/icon9.gif How do you keep up your health?
I'm sure I'm not the only one who, with all the work we all have to get done by a computer each day, are having to deal with some serious neck and shoulder problems. Do you recognize this issue and how do you deal with it? Micro-pauses, regular massages, balanced work-out schedule (like what?), all of the above or something else entirely?

I'm thinking tai-chi, long walks, swimming and hitting the gym once a week, but I'd like to hear what you all do. Writing a novel or not, if you spend at least half your day infront of a computer screen (and how could you not?), I'd really like to know how you keep up your health.

Thanks.
/Tessa
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Walk in the night for a blinded sight.
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to know the truth only life will say."

/Quote from 'For the Shadows are Real', Rivana

[zornhau]

I do a martial art. It also helps with writing my chosen genre.

[expatbrat]

As a personal trainer/fitness manager with 17 years experience, I’ll answer this one.

As with everything in life – it is all about balance.

First you need to stretch the tight muscles.
Power Yoga or Sports Yoga will be better than Tai Chi. Don’t go to a meditative yoga class, you actually want to move and work your muscles to stretch and open all the muscles that sitting at the keyboard all day tightens. The sun salutations and triangle poses will do wonders for your writing posture – and your ability to spend longer at the keyboard.

Tighten the weak loose muscles. Do weights twice a week. Focus more on the pulling exercises than the pushing ones. Sitting at the computer all day shortens and tightens the inward rotators (pushing muscles), so you need to strengthen the outward rotators to counter balance this. If you are a writer with average health and no injuries I would start you with two sets each of lat pull downs, single arm dumbbell rows, dumbbell chest press, dumbbell shoulder press, and single leg squats. As you are already getting neck and shoulder pain, throw in some outward rotator exercises; a good one is laying on your side with your elbow pushed in against your love handles (what – you don’t have love handles… mmm, ok, where they would be if you did have them), rotate a small dumbbell away from your belly button to vertical and back to the belly button. With all of the exercises work in a rep range of 8 – 16, build the reps gradually and when you find you can do 16 of your chosen weight without soreness the next day, move the resistance up and return to 8 reps. Rinse and repeat. This weights workout should take about 20 minutes once you are familiar with the exercises.

Pilates is fantastic for your posture, it undoes many of the imbalances western living places on your body. Once a week will do wonders in avoiding injury.

Swimming is actually not ideal for writers as it puts further strain on the long insertion of the bicep, which a life at the keyboard already strains. As a Swim Coach I swim 2 – 3km twice a week myself, but if you are asking for what is ideal for a writer, swimming would not make the list.

Fast walks, biking riding (spin classes), cross trainers (elliptical machines), kayaking, rowing, some other cardio exercises are all fantastic choices. Choose something you like, or even better, choose lots of things you like and do something different every day. If you really struggle getting your long walks in, buy a dog. A dog eagerly looking at you waiting for his daily walk does wonders for your motivation.

A sample writers training week would look like:

Day one: Power walk 40 mins, 20 mins weights.
Day two: Yoga
Day Three: One hour favorite cardio (play a sport, attend a spin class, something else)
Day four: Power walk 40 mins, 20 mins weights.
Day five: Pilates
Day six: One hour favorite cardio. (can be different to day three).
Day seven: Rest

It is really important you choose things you enjoy and can see yourself doing forever. You don’t go on two week tooth brushing blitzes and then not bother for months on end. You need to brush your teeth, do some exercise, and shower, every day.

[Snitchcat]

I can't believe we lost this entire thread. I think I posted a book-length amount of advice the last time and I doubt I have the energy to do it again :)

Actually, no, we haven't lost it. I have pages 2 & 3, but haven't had time to repost those yet.

The only posts I couldn't find were #2 - #25 -- essentially, page 1.

When I'm not swamped, I'll repost what I saved.

[Rivana]

I just re-posted the issue at 'freelance'. I think I'll remove it from there. Great to see you kept track (better than me *blush*)
Thanks.
/Tessa

[DamaNegra]

I do martial arts (capoeira), dancing (arab dancing) and body toning with a pilates technique to keep my muscles strong and in order, and to get all the stress away. But I also have back problems, so what works for me is having both feet firmly planted on the ground and my back straight. That's the only way I don't get hurt.

Otherwise, I think expatbrat covered most of it.

[LightShadow]

I also work in the construction industry, and see the doctors regularly regarding my arthritis. Legal Drugs keep me going, so say the least.

[AdamH]

Either basketball, tennis, jogging, or cycling at a minimum once a week. Then I walk on a daily basis.

Lately...a friend introduced me into Dance Dance Revolution (I know I know it's soooo 2002). I thought it was a dumb game. Now, I do the workout part whenever I can't get out because it's raining. I turned out to be wrong. It happens. :tongue

Mostly though, I work out my drinkin' arm. :D

[SpookyWriter]

Mostly though, I work out my drinkin' arm. :DI find that healthy is important to feeling good, so I walk daily. I do need a better approach to living, but for the moment I rather spend my evenings doing nothing important. I can totally understand the drinking part, to a point, and try to limit my alcohol consumption to a few beers and a pint of barcardi a day. (just joking) I think if you feel good physically then it helps your mental picture and outlook on life. (seriously)

[Snitchcat]

Continuing retrieved posts. Starting from #26:

I have some annoying health issues not originating with writing, but with childrearing & data entry jobs that damaged my shoulder/arms. The other problems are the "mysterious unknown/incurable syndrome stuff."

Though I can't exercise very much these days, my chiropractor suggested the wrist rotations & flexations several times a day & gentle neck stretches, & walking a much as I can. I climb stairs daily in our house when I have to. When I was able to do it before, I found Pilates a miracle for erasing pain - wow.

I use a laptop mostly for writing, and have found the touch-pad SO much better than using a mouse, always! Switching positions helps me, too, but most are not what OC's would call officially "ergonomic." (think comfy chair, feet propped on side of bed)

I try to cook or bake from scratch, use organic foods as much as we can afford them. Try to drink alot of water, too. Recently, I got my cholesterol down & could peg it on only 2 things: oatmeal every morning for a while & switching to a Smart Balance "spread" from margarine or real butter. Nothing else changed in my lifestyle--but the cholesterol went down 25 pts.

I take a Probiotic formula & use natural hormonal supplements. My hubby gives a pretty good massage...among other things.

Now if only the aliens who stole my real body would return it...I'd be grateful. This one isn't cooperating very well with my efforts!!
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[Snitchcat]

Originally posted by SEANDSCHAFFER


I'm sure I'm not the only one who, with all the work we all have to get done by a computer each day, are having to deal with some serious neck and shoulder problems. Do you recognize this issue and how do you deal with it? Micro-pauses, regular massages, balanced work-out schedule (like what?), all of the above or something else entirely?

I'm thinking tai-chi, long walks, swimming and hitting the gym once a week, but I'd like to hear what you all do. Writing a novel or not, if you spend at least half your day infront of a computer screen (and how could you not?), I'd really like to know how you keep up your health.

Thanks.
/Tessa


Presently, I'm doing most of my writing work on a beat-up old Underwood typewriter, partially because of the problems I've had over the last few years with Carpal Tunnel Syndrome in both wrists. A lot of the things that I do with the typewriter, I have found to actually help when I'm writing with the computer.

For one thing, my typewriter is a manual, so I have to stop at the end of each line, and return the carriage physically. On the same token, taking a break every couple of lines of, say, a split second (which is also a great way of collecting thoughts) gives my hands the rest they really need to do more work.

Also, I find that if I can stop and move around, say, once every few minutes, my discomfort in the chair I sit at both at the typewriter and the computer, is lessened to a great extent. This helps me to be able to handle longer periods of work in the seated position.

Finally, I try to keep my back in a good upright position, because I find it's less strenuous on my body if my back is feeling like it's in its proper place. If my back is bent outward, like in a crouching position to get my eyes closer to the paper or the screen, it does for a minute feel somewhat better, but the effects can be devastating over the long run, in that my lower back goes into spasms if I don't hold my body in the proper position.

I hope this helps, and good luck to you.
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[Snitchcat]

Originally posted by REPH



If my back is bent outward, like in a crouching position to get my eyes closer to the paper or the screen....
That reminds me. Bending back or forward to read is no good for posture. For those who use (or should use) corrective lenses, it's a good idea to measure the distance from your eyes to your screen when you're sitting correctly. Then take that number to your next optometric appointment and tell the doctor this is the focal distance you need for work.

[Snitchcat]

Originally posted by SEANDSCHAFFER

Thanks for pointing that out, Reph. I just realized that the distance from my monitor to my eyes was too far. I have just now moved my monitor closer in so that I do not have the urge to bend forward when using the computer.

I appreciate your explaining that. Thank you.

__________________
You can't be published if you don't submit! Take the 2006 Rejection Pledge !

(I took the Pledge! 16/25)

---

Sean D. Schaffer's Writing Blog

[Snitchcat]

Originally posted by MIKE COOMBES

Interesting thread. I need to do more. I occasionally get real bad headaches which are more about tension in my neck and shoulders than my head.

It's probably down to those marathon sessions in front of the computer. I work with computers during the day, and often in the evenings as well. I had a bad month a while back where I was building 3 websites simultaneously on top of the day job - I was on the laptop 6-7am, at work and back on at 7.30-5pm (mostly without a break) then back home and working again by 6, eating at the computer and working through til anywhere from midnight to 3am. I was frazzled, and it destroyed my posture.

Time to renew my subscription to the gym.
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[Snitchcat]

Originally potsed by SEURATDEVELOPING



cardiovascular training will improve your heart, which is the most important muscle you have.

Just a comment - cardio training doesn't so much improve one's heart as one's circulatory system. The heart and vessels operate at relatively low pressure. Indeed, my understanding is that the only way blood returns to the heart is by muscle action. Therefore, any degree of exercise helps the heart and reduces long term risk of CHF. So, in a sense an exercise like walking doesn't exercise the heart alone -- it strengthens the entire system and eases the heart's burden. "Target heart rates" are misleading, I think. It's more important to work muscles for a sustained period of time -- say, by walking an hour a day.

Well, that's what I do, anyway.

Good comments on health.

There's a lot of worry about posture and soft tissue injury, but I suspect much of this is exagerrated. Hydrostatic pressure in the trunk can be increased by doing a few sit ups a day -- I do 20 or so most days -- and that can help back pain just as surely as a weight belt can.
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[Snitchcat]

Originally posted by AADAMS73

I walk with my dog every morning. We also own an elliptical trainer and a treadmill and I do at least 40 minutes each day(except sunday) on one of these. Once each hour I make sure I get up out of my chair and take my dog outside so she can sniff around and check her p-mail. I stand and stretch while she does all that.

So far my only injury is a touch of achilles tendonitis.

[Snitchcat]

Originally posted by BANJO
:D
Vigorous sex twice a day works wonders!
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[Snitchcat]

Originally posted by AADAMS73


Vigorous sex twice a day works wonders!
Surely all that self-pleasuring takes a toll on your wrists.

[Snitchcat]

Originally posted by DOCTOR SHIFTY


I come from the "old school" of typing, where it was taught that anytime your hands leave the keyboard, you're losing speed. So, I've converted most every formatting command BACK to the origins of keyboarding---by assigning the macros to the F keys. If you're not mousing, you're not damaging your shoulders or wrists (provided your keyboard and screen are ergonomic to begin with.)

F5 = Open File
F6 = Bold

I use a word processor called Nota Bene which has the whole command structure available as two letter codes. You can mouse if you want to, but you never need to.

Entry is easy, F9 takes you to the command line, enter the two letter code, F10 executes the command.

NB is an academic word processor which I came across in the old DOS days while reading for my doctorate. It has very extensive text referencing ability as well as high level bibliography ability. I can do keyword searches on everything I have ever written, displayed by paragraph - very handy. The things which make it good for academics also make it good for writers.

You'll find a link to Nota Bene on my page link in my signature.

Now, getting the post back on topic!! I friend of mine is a sports massage therapist, and his computer chair is one of those large plastic gym balls. It seems to keep him in good posture from the side view, and he has his desk set low to suit. I've thought about using one sometimes, but the height of my desk prevents it.

Kim
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Last edited by Doctor Shifty : 06-23-2006 at 08:04 AM.

[Snitchcat]

Originally posted by JAMESARITCHIE
Health
The best tip I ever received from a doctor was "If it starts to hurt, stop doing it immediately." Sounds obvious, but not stopping or changing the way we sit, the way we type, etc., when a pain first starts is why things turn from minor aches to serious, long term problems.

[Snitchcat]

Originally posted by SEURATDEVELOPING


"If it starts to hurt, stop doing it immediately."

This is good. It's also a good idea to change what you're doing -- readjust a chair, take a break, move to a different spot, etc. I think people may also focus on the wrong activity, such as computer use. Pain may be related to different or a combination of activities.

We learn many habits that place us at risk. When I type, for example, my wrists don't rest at all -- my hands dangle over the keyboard. Perhaps, this is because I learned to type on an old black Royal portable. I don't know. But I've never had wrist issues.
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[Snitchcat]

Originally posted by JAMESARITCHIE
hands

This is good. It's also a good idea to change what you're doing -- readjust a chair, take a break, move to a different spot, etc. I think people may also focus on the wrong activity, such as computer use. Pain may be related to different or a combination of activities.

We learn many habits that place us at risk. When I type, for example, my wrists don't rest at all -- my hands dangle over the keyboard. Perhaps, this is because I learned to type on an old black Royal portable. I don't know. But I've never had wrist issues.

I learned to type on an old manual typewriter. Dangling hands are perfect. If you're sitting properly, and if chair and keyboard are at the right height, you shouldn't be able to rest your wrists on anything.

According to my doctor, overuse of the mouse causes the majority of RSS these days, especially with people who surf the internet a lot, or who play mouse controlled games a lot. But the keyboard is also a culprit, and proper position and dangling hands pretty much eliminates the problem.

[Snitchcat]

Originally posted by PELLAGRINA LEONI
I take a walk every day (2-3 miles) and during the time I'm not writing, I segue into other activities I enjoy that don't involve so much sitting.
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[Snitchcat]

Originally posted by REPH


...the keyboard is also a culprit....
Keyboards encourage unnatural and strained hand positions. I had pain in my left wrist for a while and asked the chiro about it. He said it was probably tendinitis and showed me the hand positions and movements that produce it. I watched how I use my left hand and identified the source of strain as keyboard commands: Mac Command + Q, Command + W, and so forth. Now I do them differently and the pain has stopped.

[Snitchcat]

Originally posted by MIDNIGHT MUSE
I've just realized a bad habit while reading these posts - I thought my monitor was about the correct height and all, it's one of those 19" flats and I didn't think I was looking down while using it. But I find while reading things on the screen, I'm looking down instead of scrolling them up to half way and reading them there, which would keep my head straight and my neck not bending.

My natural tendency seems to be reading everything at the bottom of the screen as it's scrolling up. So I guess raising the screen higher still would be a good idea?
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[Snitchcat]

Originally posted by BADDUCKY
To maintain good health, it's important to keep your heart rate pumping at 60-75% of it's max capacity for approximately 20 minutes, at least three times a week.

Three pots of coffee usually gets it for me. Bam! Quite a sweatyworkout.
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[Snitchcat]

Originally posted by REPH


I find while reading things on the screen, I'm looking down instead of scrolling them up to half way and reading them there, which would keep my head straight and my neck not bending.
You can move your eyes instead of your head, but I don't know that there's anything wrong with lowering one's chin to read. We read books in our laps with no problem.

[Snitchcat]

Originally quoted by RAIYAH
I've got two words for ya: shopping.

And I shop till I drop.
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[Snitchcat]

Originally posted by KPMCNEIL22


You can move your eyes instead of your head, but I don't know that there's anything wrong with lowering one's chin to read. We read books in our laps with no problem.

It all depends on how severe the position and over how long it is done. In a perfect world, what you look at would be directly in front of your eyes. Looking down (to type or read or tie your shoe laces) causes a forward head position that increases tension in the cervical paraspinal muscles and lengthens the cervical nerves. These same nerves are the culprits that, when irritated over a long enough period of time, become inflamed during carpal tunnel syndrome. A second problem is the rounding of one's shoulders if you tend to slouch or reach for the keyboard (the brachial plexus becomes compressed and the nerves to the wrist/hand are further irritated). A common mistake, even with medical professionals, is that CTS is caused by wrist position alone.

Proper position will have your screen directly across from your eyes, your head straight, your shoulder blades flat against the back of the chair, your elbows at 90 degrees, and both wrist supported and straight (not just your mouse hand).

It is also a good idea to stretch the flexors and extensors of the forearm before a long session at the keyboard, change positions often, and periodically flex muscles that have been static, etc, as I stated earlier in a ridiculously long post

This advice is from experience after treating hundreds of cases of CTS, both to avoid surgery and post-op. Fixing the wrist without fixing the shoulder/head posture will lead to a return of symptoms over time.

Take care,
Kevin (physical therapist)

[Snitchcat]

Originally posted by ARROWQUEEN
I drink a lot on Friday night. I find this reduces stress and relaxes me. In fact, sometimes I'm as relaxed as a newt.
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[Snitchcat]

Originally posted by JANETBELLINGER
I haven't really found anything that helps. I swim, walk the dog and do yoga but my lower back is so stiff that it is painful to get up out of a chair. I think it is from writing.
__________________
Janet

[Snitchcat]

Originally posted by DREVIL915
I'm about to get contacts and have heard horror stories of having them in when you're at the computer for a while. Anyone have any experience with that?

[Snitchcat]

Originally posted by TAURUS RISING
My primary employment, which is also where I write quite a bit, inherently demands I take frequent breaks from the keyboard. Sometimes I hate that, but I use it to exercise with a set of free weights I keep handy. I also take the stairs to work (4th floor). I've seen the inside of an elevator once this year. I also just try to eat well and try to recognize when I'm hungry because I really need food and when I just kind of want something to eat. No snacking!

At home I'm lucky to have 15 uninterrupted minutes at the keyboard, so real life imposes breaks on me as well. Playing with an active 4 year old boy gives me plenty of opportunities for exercise.
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[Snitchcat]

Originally posted by KPMCNEIL22


I haven't really found anything that helps. I swim, walk the dog and do yoga but my lower back is so stiff that it is painful to get up out of a chair. I think it is from writing.

Low back pain is very difficult to assess well, and without knowing a lot more about your medical history, I don't want to jump to conclusions... But ( )... most lower backs that become stiff and painful after being in static positions for too long (ie. after sitting for a time or getting out of bed in the morning) have a few things in common... Typically, patients present with weak abdominal muscles, tight hamstrings, weak low back (paraspinal muscles), and some stage of degeneration (arthritis).

The spine stiffens due to the arthritis because one side effect that goes with degenerative joint disease (DJD) is a lack of synovial fluid. This fluid acts as a lubricant between all the joints in your body (in this case, your lumbar vertebrae). Following static positions (lying in bed all night, etc), the synovial fluid drains, and when you move, there is friction between the joints (because of the lack of lubricant). This friction is felt as stiffness and pain. Once the body begins to move around and warm up, some fluid works its way into the area and the symptoms decrease for a time (usually, when the weak muscles fatigue, the symptoms return again).

This would take a couple of months in the clinic to fix, but some quick ideas are:
1. Use a heat pack on your low back. The heat will draw synovial fluid into the area and relax the paraspinal muscles. You might find that when you utilize a heat pack while you're writing, you won't feel too bad when you stand from the chair.
2. Learn and use pelvic tilts while sitting. This is basically rolling your pelvis forward or backward periodically while in a static position. When you feel symptomatic, you would roll your pelvis (which moves your lower back) into a different (pain-free) position, and then you maintain that position. Pelvic tilting is basically a way to change the position of your lumbar spine, which we all agree is a good thing.

This is incredibly simplified. Low back pain is my specialty and I hate to dilute it to this level. I recommend seeing a good physician and hopefully having a rehab specialist identify exactly what your problem areas are and fixing them over a few months, then giving you a program for home to continue making progress. But heat, movement, and pelvic tilts should help in the meantime.

FYI, spine pain is fixed in two ways: 1. Increasing your tolerance to the problem by becoming stronger and more flexible, etc. 2. Decreasing your provocation of the problem through education on proper postures and body mechanics, etc. Most other techniques are fluff aimed at the symptoms rather than the problem.

Good luck, that'll be $150.
Kevin

[Snitchcat]

Originally posted by KPMCNEIL22



The best tip I ever received from a doctor was "If it starts to hurt, stop doing it immediately." Sounds obvious, but not stopping or changing the way we sit, the way we type, etc., when a pain first starts is why things turn from minor aches to serious, long term problems.

I can't second this enough. In the military I was told that pain is simply weakness leaving the body , and while there is some acceptable (temporary) muscle soreness involved with most strengthening programs, pain from daily activity is your body warning you that there is a problem. Most of the patient's I've seen are people who ignored these signs and a very correctible issue 3 years ago has become a serious problem that is now affecting their quality of life.

Back problems are not unlike heart disease in that there are a few dozen risk factors and episodes of pain are cues that you're heading down the wrong path. Like heart disease, you need to fix as many of the problem areas as possible to have a success. Don't ignore your body.

Take care,
Kevin

[Snitchcat]

Orginally potsed by HOOSIERCOWGIRL
Interesting stuff.

With everything else we've got going on -- farming, small children at home, gardening -- I'm never at the key board more than 45 minutes or so at a time. That helps with health -- but I don't get much done!

Ann

[Snitchcat]

Originally posted by SEANDSCHAFFER
The body hurting isn't necessarily the only sign something is wrong. If your body begins to get very cold or numb (say, around the wrists, for example) it would be a safe bet that you need to get up and do something else besides sitting in front of a computer typing or holding a mouse.

Also, resting my wrists while typing or holding the mouse, I've noticed, has a tendency to make my wrists numb and/or very sore. Like Jamesaritchie, I try to hold my hands above the keyboard while typing, and rest only when I'm not typing.


I have a quick question. My computer desk is built to where I cannot get my keyboard and mouse into the proper ergonomic position without causing severe limitations in how I'm able to operate everything. An example of this is the shelf built for my keyboard and mouse is too narrow to accomodate both effectively.

Also, my chair is a low one that does not have the ability to raise or lower. How would I go about making my keyboard, mouse, and other parts of my computer office more ergonomic and easier to operate at the same time, using what I have presently in the way of equipment and furniture?

Thanks in advance for your answers.
__________________
You can't be published if you don't submit! Take the 2006 Rejection Pledge !

(I took the Pledge! 16/25)

---

Sean D. Schaffer's Writing Blog

[Snitchcat]

Originally posted by JAMESARITCHIE

wrists

It all depends on how severe the position and over how long it is done. In a perfect world, what you look at would be directly in front of your eyes. Looking down (to type or read or tie your shoe laces) causes a forward head position that increases tension in the cervical paraspinal muscles and lengthens the cervical nerves. These same nerves are the culprits that, when irritated over a long enough period of time, become inflamed during carpal tunnel syndrome. A second problem is the rounding of one's shoulders if you tend to slouch or reach for the keyboard (the brachial plexus becomes compressed and the nerves to the wrist/hand are further irritated). A common mistake, even with medical professionals, is that CTS is caused by wrist position alone.

Proper position will have your screen directly across from your eyes, your head straight, your shoulder blades flat against the back of the chair, your elbows at 90 degrees, and both wrist supported and straight (not just your mouse hand).

It is also a good idea to stretch the flexors and extensors of the forearm before a long session at the keyboard, change positions often, and periodically flex muscles that have been static, etc, as I stated earlier in a ridiculously long post

This advice is from experience after treating hundreds of cases of CTS, both to avoid surgery and post-op. Fixing the wrist without fixing the shoulder/head posture will lead to a return of symptoms over time.

Take care,
Kevin (physical therapist)

Supported wrists is one area where my doctor disagrees with you. I know this was recommended for years, but he says recent coferences he's attended now suggest just the opposite, and that wrist supports cause far more problems than they help.

I know that when I took his advice, raised the chair a couple of inches and stopped using wrist supports, my carpal tunnel vanished almost overnight.

My elbows are still at ninety degrees, but the keyboard is low enough that I can't support my wrists.

Much like this: http://www.rsi.deas.harvard.edu/preventing.html

[Snitchcat]

Originally posted by REPH


Also, my chair is a low one that does not have the ability to raise or lower. How would I go about making my keyboard, mouse, and other parts of my computer office more ergonomic and easier to operate at the same time, using what I have presently in the way of equipment and furniture?
Without seeing what you have, all I can suggest is that if your chair is too low, you might swap it with a higher chair or put a pillow or a folded blanket on it. Improvise. If looks don't matter, you can stuff a pillowcase with a stack of newspaper.

[Snitchcat]

Originally posted by MESH138
Neck and shoulders are in constant pain, but its nothing compared to how burned out my eyes are. I'm under 30 and can barely type on the computer for more than an hour without severe pain right in the center of my eyes. At times, I type with a blindfold over my eyes. IT's the only way. Good thing I know my way around the keyboard pretty well.

[Snitchcat]

Originally posted by JAMESARITCHIE
reading

You can move your eyes instead of your head, but I don't know that there's anything wrong with lowering one's chin to read. We read books in our laps with no problem.
Actually, many, many people have all sorts of neck and shoulder problems from reading with a book on their laps.

People are not all the same, and what bothers one may never bother another, but problems from reading books in the wrong position are extremely common.

And most people do not read books while sitting in the same position they use at the keyboard. I simply can't sit and read a book unless my neck is supported. If I do, my neck and shoulders start to hurt almost immediately, and then comes the headache.

[Snitchcat]

Originally posted by KPMCNEIL22


Supported wrists is one area where my doctor disagrees with you. I know this was recommended for years, but he says recent coferences he's attended now suggest just the opposite, and that wrist supports cause far more problems than they help.

I know that when I took his advice, raised the chair a couple of inches and stopped using wrist supports, my carpal tunnel vanished almost overnight.

My elbows are still at ninety degrees, but the keyboard is low enough that I can't support my wrists.

Much like this: http://www.rsi.deas.harvard.edu/preventing.html

That's the difficulty with trying to discuss medical programs, etc in this format. Every person will respond differently to the same techniques and there are two sides to every medical discussion from whether or not we should drink 8 glasses of water per day to how bad jogging is for your knees, and on and on. As for wrist supports, my experience has shown the majority of patients do well with a soft towel or gel wrist support (my wife is a computer engineer and this works for her - she had wrist symptoms and they disappeared with forearm stretching before she went to work, ergonomic and postural correction with a wrsit support, and ice in the evening).

With an inflamed nerve, the size of the nerve increases, the nerve then doesn't fit as well as it should through the carpal tunnel, and extended wrist with flexed finger positions (typing) will further exacerbate the problem as the nerve slides back and forth against the tissue. With some people, placing the wrists on any sort of support further compresses this nerve in the carpal tunnel, so it is not a good option. But from a prevention standpoint (for those of use who do not already have significant symptoms), a wrist support (I'm not talking about wrist braces) to assist in maintaining proper posture is not a bad idea.

I debated posting on this thread at all (even though I know a lot more about this stuff than I do about writing ), and the main reason is that any suggestions I make might not work for a certain patient population. I'd hate to give advice that might work for a nine people, but irritates the symptoms of the tenth. What I've tried to pass on is the fundamental principles that should help the typical presentation. I highly recommend anyone who has specific concerns to vist their favorite MD because the only way to truly know what someone needs is to get a hands-on evaluation of that person and then establish a plan of attack. The role of the medical professional is to assess the response to treatment and progress in the appropriate manner.

Best advice: consult a medical professional who can educate you on how not to provoke your problem and how to increase your tolerance to your problem. Just because something works or doesn't work for one person does not mean it will or will not work for you (that last sentence even confused me ).

Take care,
Kevin

[Snitchcat]

Originally posted by KPMCNEIL22


Actually, many, many people have all sorts of neck and shoulder problems from reading with a book on their laps.

Yup, reading books with poor posture is a major issue.

[Snitchcat]

Originally posted by KPMCNEIL22


If your body begins to get very cold or numb (say, around the wrists, for example) it would be a safe bet that you need to get up and do something else besides sitting in front of a computer typing or holding a mouse.

I have a quick question. My computer desk is built to where I cannot get my keyboard and mouse into the proper ergonomic position without causing severe limitations in how I'm able to operate everything. An example of this is the shelf built for my keyboard and mouse is too narrow to accomodate both effectively.

Also, my chair is a low one that does not have the ability to raise or lower. How would I go about making my keyboard, mouse, and other parts of my computer office more ergonomic and easier to operate at the same time, using what I have presently in the way of equipment and furniture?

Cold or numb in the extremities is not good. This could be a sign of a circulatory problem or more likely a nerve issue (on the road to carpal tunnel, etc.). Your MD can run a nerve conduction velocity test and tell you for sure. Regardless, if you're getting these symptoms it's time to start paying attention and getting some answers because you don't want it to get worse.

It's difficult to assess your workspace without eyeballing it, but a chair option I have recommended in the past is to use one of those large theraballs (65 or 75 cm). You can get them at any sporting goods store these days. It is difficult to slouch on one of these, but I can't be sure the height would work for your space. As for keyboard and mouse, you might be able to put a small table or something next to your shelf in order to give you another flat surface to work off of or invest in a drafting table that won't take up to much space, is not too expensive, and can be adjusted to the specs you need. Your best bet might be to scrap what you've got and find another corner to set up in.

The bottom line is that your health is worth the expense of time, effort, and finances. Listen to your body and get it what it needs.

Keep me posted,
Kevin

[Snitchcat]

Originally posted by AADAMS73


I'm about to get contacts and have heard horror stories of having them in when you're at the computer for a while. Anyone have any experience with that?

Ask your optometrist to prescribe some with a UV filter and you should have no problems.

[Snitchcat]

Originally posted by JAMESARITCHIE
wrist support

That's the difficulty with trying to discuss medical programs, etc in this format. Every person will respond differently to the same techniques and there are two sides to every medical discussion from whether or not we should drink 8 glasses of water per day to how bad jogging is for your knees, and on and on. As for wrist supports, my experience has shown the majority of patients do well with a soft towel or gel wrist support (my wife is a computer engineer and this works for her - she had wrist symptoms and they disappeared with forearm stretching before she went to work, ergonomic and postural correction with a wrsit support, and ice in the evening).

With an inflamed nerve, the size of the nerve increases, the nerve then doesn't fit as well as it should through the carpal tunnel, and extended wrist with flexed finger positions (typing) will further exacerbate the problem as the nerve slides back and forth against the tissue. With some people, placing the wrists on any sort of support further compresses this nerve in the carpal tunnel, so it is not a good option. But from a prevention standpoint (for those of use who do not already have significant symptoms), a wrist support (I'm not talking about wrist braces) to assist in maintaining proper posture is not a bad idea.

I debated posting on this thread at all (even though I know a lot more about this stuff than I do about writing ), and the main reason is that any suggestions I make might not work for a certain patient population. I'd hate to give advice that might work for a nine people, but irritates the symptoms of the tenth. What I've tried to pass on is the fundamental principles that should help the typical presentation. I highly recommend anyone who has specific concerns to vist their favorite MD because the only way to truly know what someone needs is to get a hands-on evaluation of that person and then establish a plan of attack. The role of the medical professional is to assess the response to treatment and progress in the appropriate manner.

Best advice: consult a medical professional who can educate you on how not to provoke your problem and how to increase your tolerance to your problem. Just because something works or doesn't work for one person does not mean it will or will not work for you (that last sentence even confused me ).

Take care,
Kevin

I wonder if the height of the wrist support makes a big difference? I know the ones I've tried that are the same height as the keyboard cause all sorts of problems for me, but it seems a high enough support, one about twice as thick as those you buy at Wal-Mart, might well put the wrists in teh proper position, while still giving support? Just a thought.

In the end, it may just boil down to whether or not it hurts. If you're experiencing pain, it's time for a change. If you're completely pain free, whateve ryou're doing is probably working well for you.

[Snitchcat]

Originally posted by KPMCNEIL22


I wonder if the height of the wrist support makes a big difference?

I think I've posted more in the past few days than in the rest of the time I've been a member of AW

James, I am sure this is true. Again, every response to a technique or treatment is unique because every case (even of the same diagnosis) is unique.

To be honest, I like that you have found a fix without a support. My personal philosophy is not to use bracing or supports if the individual can make and maintain the change without them. It takes discipline, but it is always better for the individual to actively fix a problem instead of using a passive device to correct it for them. The long-term outcome is much better. Having said that, if an individual can't seem to make the change a habit, a support or passive device is better than the incorrect positioning. But when I worked with patients in my clinic, I would always try to get them to take an active disciplined approach before we relied on braces or supports or anything passive.

Quote: In the end, it may just boil down to whether or not it hurts. If you're experiencing pain, it's time for a change. If you're completely pain free, whatever you're doing is probably working well for you.

Yup, if you have symptoms, seek skilled medical help (do some research and get word of mouth referrals becuase not all medical professionals are good at what they do) and make a change in your life. If you have no symptoms, but still feel that you could be in better health or use better body mechanics and postures, it won't hurt to make the improvements. You'll feel better and will prevent the onset of those initial symptoms (I call it prehab instead of rehab when you fix it before it is an issue).

Kevin

[Snitchcat]

Originally posted by RACHAEL
Health? What is this 'health' that you speak of?

I stay up late, barely remember to eat, and never exercise. I go to the doctor when things start to get too bad... I've been twice since the end of May, and I'm going again in July.
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Yes!

[Snitchcat]

Originally posted by KPMCNEIL22


Health? What is this 'health' that you speak of?

I stay up late, barely remember to eat, and never exercise. I go to the doctor when things start to get too bad... I've been twice since the end of May, and I'm going again in July.

Sound like you have a solid plan, Rachael . Keep up the good work and don't forget the apple-a-day .

I tend to be a do-as-I-say-not-as-I-do kind of guy myself.

Take care,
Kevin

[Snitchcat]

Originally posted by ALLION


I'm about to get contacts and have heard horror stories of having them in when you're at the computer for a while. Anyone have any experience with that?

I wear either glasses or contacts because I am blind as a bat and need to be able to see. If I am using the computer (like now) and I have my contacts in, my eyes will begin to feel dry and crunchy and I will be off to take them out and switch to my glasses. This is after a period of hours, though, and YMMV. I've also been out in a windy and sunny day, and that has a lot to do with the comfort/discomfort level of contact lenses.

The big problem when you use a computer is that you forget to blink. I'm conscious of it, and I try to take breaks to stare across the room, but sometimes it is just more comfortable to not wear contacts. However, even with glasses, if I'm not blinking, my eyeballs become unhappy.

I don't wear my contacts to work now as the air in the office is so dry that my eyes go crazy from the lack of moisture. I've never had that happen before at other jobs, but there you go. I dislike the job anyways, so it's just one more sign that I need to find alternate employment.

I recommend regular eye breaks and a good eyedrop meant for contact wearers.

Karen
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[Snitchcat]

Originally posted by JANETBELLINGER


I'm about to get contacts and have heard horror stories of having them in when you're at the computer for a while. Anyone have any experience with that?

I wear contacts but I haven't noticed any difference when wearing them sitting at the computer.
__________________
Janet

[Snitchcat]

Originally posted by SEANDSCHAFFER


Cold or numb in the extremities is not good. This could be a sign of a circulatory problem or more likely a nerve issue (on the road to carpal tunnel, etc.). Your MD can run a nerve conduction velocity test and tell you for sure. Regardless, if you're getting these symptoms it's time to start paying attention and getting some answers because you don't want it to get worse.

Actually, I'm not on the road to carpal tunnel syndrome, because I already suffer from it in both wrists. I have a splint for both wrists even today, although I'm not sure where they are. The doctor at the hospital didn't think it was necessary to operate on the wrists, but he did explain that it was, indeed, carpal tunnel syndrome.


It's difficult to assess your workspace without eyeballing it, but a chair option I have recommended in the past is to use one of those large theraballs (65 or 75 cm). You can get them at any sporting goods store these days. It is difficult to slouch on one of these, but I can't be sure the height would work for your space. As for keyboard and mouse, you might be able to put a small table or something next to your shelf in order to give you another flat surface to work off of or invest in a drafting table that won't take up to much space, is not too expensive, and can be adjusted to the specs you need. Your best bet might be to scrap what you've got and find another corner to set up in.

I just looked, and I do have a small stand that would be just perfect for the mouse and its pad. It's a bit wobbly, but it does stand about the right height considering the chair I'm using. I might be able to use this stand with my mouse and then use the built-in keyboard shelf in the computer desk specifically for the keyboard. I appreciate your suggestion, and I think I'm going to use it.


The bottom line is that your health is worth the expense of time, effort, and finances. Listen to your body and get it what it needs.

Keep me posted,
Kevin


That makes some good sense; I had thought about that with the typewriter, but unfortunately not with the computer. Thank you for the advice.
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[Snitchcat]

Originally posted by JANETBELLINGER
I'm just glad I don't type with my nose, because it's so plugged from either a cold or allergies, I can't breathe let alone think or write.
__________________
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[Snitchcat]

Originally posted by SNITCHCAT
Just chiming in: I've found that having played the piano and harp for a number of years, the tendency to have my wrists sag has been quite happily negated.

Not suggesting everyone learn to play the piano or the harp. (That's silly.) But, that I've found the posture for playing the piano and the harp basically means less back-, wrist-, and neck-ache. Also, having your feet fully resting on the floor (toe to heel) helps immeasurably with aches and numbness. (Clearly, though, if numbness is creeping up, you really do need to move around.)

The posture I use is the basic one: straight back, head facing forward with eyesight straight ahead too, elbows and knees bent at 90 degrees, and the wrists stay in line with the forearms.

And physical exercise is a good break. (It also has the added bonus of preventing me from hanging another spare tyre around the middle. =^P )

[Snitchcat]

Originally posted by KPMCNEIL22


Just chiming in: I've found that having played the piano and harp for a number of years, the tendency to have my wrists sag has been quite happily negated.

Not suggesting everyone learn to play the piano or the harp. (That's silly.) But, that I've found the posture for playing the piano and the harp basically means less back-, wrist-, and neck-ache. Also, having your feet fully resting on the floor (toe to heel) helps immeasurably with aches and numbness. (Clearly, though, if numbness is creeping up, you really do need to move around.)

The posture I use is the basic one: straight back, head facing forward with eyesight straight ahead too, elbows and knees bent at 90 degrees, and the wrists stay in line with the forearms.

And physical exercise is a good break. (It also has the added bonus of preventing me from hanging another spare tyre around the middle. =^P )

Excellent advice. Playing an instrument like the piano, etc. (with correct body mechanics) is a good way to build endurance in those muscles. Increased endurance equals increased tolerance to the activities we put our bodies through.

Kevin

[Rivana]

Orginally posted by kohuether (moved from 'freelance')

I wrote this article called "Exercise and the Writer". It appeared in Absolute Write.

http://www.absolutewrite.com/freelan...the_writer.htm

I exercise A LOT and eat healthfully. I drink lots of herbal tea, too. (I'm a Master Herbalist)
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[TrainofThought]

I really have nothing to add. I'm looking at posts from the day I joined AW. I drink, smoke, normally eat healthy and workout. Negatives and positives equal ME. Here’s to your health.

[PeeDee]

I was very unhealthy when I drank Mountain Dew for years, obsessive as a chain-smoker over the stuff. I could go days without eating, because it killed my appetite, I didn't sleep properly, and when I did eat, I was just craving salt and wound up eating bags of chips.

When I gave up Mountain Dew (which was not nearly easy, I found out) it took with it my taste for most chips, candy, any form of soda pop, and most sugar drinks. These days, I drink water, fruit juice, and a fair amount of tea. I eat whole meals of real food.

I've gained weight and my brain isn't nearly as frazzled as it was. I'm very proud of this.

[Carrie in PA]

I walk daily, rain, shine or snow (but not ice. I don't do ice.). I do yoga occasionally. I'd rather be outside. (And no, I'm not doing yoga outside... my neighbors are the binoculars type! LOL)

I joined Weight Watchers in the spring, so it's all part and parcel of being healthy. I try to eat right and take care of myself. As a result, I've lost a significant amount of weight, I sleep better, I have more energy, etc.

I also gave up my Pepsi... OMG that was difficult. I was an addict. Now I don't drink any soda at all except on the rarest occasions. I stick to water 75% of the time, iced tea the other 25%.

[PeeDee]

I also gave up my Pepsi... OMG that was difficult. I was an addict. Now I don't drink any soda at all except on the rarest occasions. I stick to water 75% of the time, iced tea the other 25%.

I think you see what I was talking about, then. You wouldn't think it'd be much of an addiction to kick, giving up soda pop, but it's damned hard.

I walk too. Generally, I do three miles a day.

[Carrie in PA]

I think you see what I was talking about, then. You wouldn't think it'd be much of an addiction to kick, giving up soda pop, but it's damned hard.

I walk too. Generally, I do three miles a day.

One of the hardest things I've done. (How pathetic is that? :tongue ) I think it would have been easier to give up smoking crack. (Not that I ever started *that* particular vice...)

I had weeks of massive headaches and I managed to stockpile quite a few dead bodies of people who were stupid enough to speak to me during that time. That's why I insisted on buying a house with a dirt floor basement. :e2chain:

[scribbler1382]

I was a junk food-aholic. Used to wait until everyone went to bed, then I'd watch mindless, crappy reruns into the wee hours while I ate non-stop: candy, chocolate, pop tarts, donuts...you name it. About two years ago, near my maximum weight, I slipped on the ice in front of my house and in trying to brace myself in the fall, I dislocated my shoulder. Just from falling down! Even after that I rationalized my girth (which was tough, since I was a beanpole most of my life up until my thirties).

About a year ago I had one of those "catch your profile in a mirror" moments and said that's enough. On January 8th of this year, I went on "The Zone" (a balanced eating plan). I stopped the junk food altogether, stopped eating sugar, pasta, rice and white bread.

Eight months later I've lost 63 pounds. I can't even describe how much better I feel. People I run into who I haven't seen in a few months don't even recognize me. I still need to start exercising and quit the evil weed, but those are next on the agenda.

[Mom'sWrite]

It's only been in the last 3-4 years that I've really made the effort to change my lifestyle for the better. Several things happened to prompt my major shift in behavior. First, I hit my forties and they hit me. My eat-anything-and-never-worry-about-it high metabolism moved to Dubuque without me. Secondly, I shared a hotel room with my mother (my genetic future) and her 90 lb. butt. Talk about scared straight.

Today I put in a heavy workout (running, hill-climbing and weights) for 1 hour 6 days a week.

I don't eat anything with processed sugar or dried fruits. No fruit juice or soda. No beef. No caffeine. No trans fats. No potatoes or fries. Minimal organic dairy. Minimal chicken/fish. Heavy on the raw foods and fresh veggies. I drink at least a half-gallon of water a day. I'm also very big on vitamins and certain supplements. My indulgences are bread, sushi and the occassional drink. I can't seem to kick the bread thing even though I have willpower to spare. (This may be my undoing.) I eat 4-5 small meals a day and I refuse to starvation diet. But, I guess when it comes right down to it, I will do anything I have to do to avoid my genetic heritage.

(During the holidays, all of the above becomes null and void.;) )

I guess I'm a borderline fanatic about the health issue but I look and feel better than I have at any other time of my life. And as my husband's health challenges increase and the kids are more active, I need every bit of extra energy during the day. As it is, I still fall into a coma around 10:30 pm.

[DamaNegra]

I consider myself a healthy person. I do 9 hours a week of capoeira, 2 hours a week of belly dance and 2 hours a week of yoga. That's 13 hours a week of exercies, plus all the time I spend running from one class to the other.

Also, I try not to eat that much junk food, but it's hard. In my school, a bag of potato chips costs 7 pesos, while a small glass of fruit is 16 pesos. Eating right is expensive :( That's why I take my own lunch.

[Aubiefan]

I'm somewhat of an obsessive exerciser. I'm a college student, and I cover at least 12 miles a day on foot: In the morning I do three miles in the treadmill, then walk the dog for two, then come home and get ready for class and walk a mile and a half to class, then back home again in the afternoon, another four miles with the dog in the evening...plus I do 45 minutes of sit-ups and some light weights for tone. Some days I substitute the exercise bike for the morning run, it depends on whether my knees are bothering me.

As far as food, I count/limit calories, lots and lots of fruit and veggies. I try to eat at least two healthy balanced meals a day, but I do have a sweet tooth and usually budget at least one chocolate/peanut butter item into my daily menu. ;)

[DamaNegra]

As far as food, I count/limit calories, lots and lots of fruit and veggies. I try to eat at least two healthy balanced meals a day, but I do have a sweet tooth and usually budget at least one chocolate/peanut butter item into my daily menu. ;)

That's my weak point :D I love to eat, so I usually eat whatever I want without worrying for fat, calories, or balanced foods. Although I have been trying to eat tasty, balanced foods (like tostadas, which have tortilla, chicken, beans, lettuce, tomato, cheese and cream mmmm :) ). But yeah, I'm a compulsive eater.

I usually drink mate when I'm writing, though. Mate is a very, very healthy herbal infusion, so that's all right :D