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Hazards of Writing Unlike athletes or blue-collar professionals, writers never give a second thought to the possibility of a career-ending injury. Instead of worrying about broken bones or cuts, frequent computer users face the risk of finger, wrist, arm, shoulder, neck, and back pain. The pains are courtesy of Repetitive Strain Injuries (RSI), a general term encompassing a wide range of injuries caused by repetition such as clicking on a mouse and using a keyboard. Such injuries include Tendonitis, Carpal Tunnel Syndrome, and Epicondylitis (tennis elbow). Repetitive and extreme motions coupled with excessive force cause a strain on the soft tissues and reduce circulation. RSI can cause permanent tissue damage and disability that worsens when it goes unrecognized and untreated. Laura Bell has Carpal Tunnel Syndrome. She indicates that it has destroyed her life because of its pure agony. She explains that one minute she feels nothing, and the next minute her wrists feel as if they're on fire. She wants others to understand that it can happen to anyone and when it does, it takes over your life. Ignoring the realities of such pain can lead to frequent medical visits and high bills for treatment. Most writers don't have insurance and pay out of pocket. One visit can easily cost over US$100. Betsy Craz, a freelance copywriter, says she spent six months and hundreds of dollars with a chiropractor and an orthopedist. She sets up her workstation to meet ergonomic recommendations by buying a desktop to replace the laptop, a keyboard drawer, and the much talked-about Aeron chair. These changes are simple and effective. Ergonomics is a fancy word, but we all know too well what it means. To prevent such pains, we need to take steps to ensure the computer workstation is properly arranged and do stretching exercises. Unfortunately, that takes time, of which we have so little. But it's precious time, as opposed to the time it takes to deal with and get rid of the pain. "A really good physical therapist told me that the amount of time it takes to heal is twice as long as the amount of time it takes to get injured," says Sandy Serva, freelance writer. Listen to your body and watch for symptoms of RSI. As soon as you suspect RSI, see your health care provider to avoid aggravating the injury. Work with the consultant and determine the best course of treatment for your situation. Symptoms Most often, it begins with numbness or aching in the wrist, hand or arm. In some cases, the neck and shoulders are included. The symptoms occur after working on the computer for a long time. The pain innocently disappears when you stop using the computer, giving you a false sense of security, letting you believe that breaks resolve the issue. Continuously working at the computer without some form of prevention will add to the damage and eventually the pain becomes permanent, even after ceasing computer activities. Things to do Yoga, stretches, exercise, therapy, and massages are a few of many suggested solutions for dealing with and preventing pain. Adjust the workstation in accordance with recommended OSHA (Occupational Safety and Health Administration) guidelines. Technical Development Manager Piers Beckley advises spending ten minutes out of every sixty away from the keyboard. Use the ten minutes to do stretches or take a walk. Stretching can provide immediate relief and it's easy to do. As always, consult with your physician or health care provider before trying new exercises. Resources for Stretches:
A favorite trick is cupping the hands over the opened eyes to completely block out any light for a minute or two for a little relief. Another is to focus on an object far away. Taking a walk in the sunlight restores normal light to those computer-tired eyes. Those who can't give up the laptop should consider limiting use for when working in bed with proper support, traveling, or conserving space. It may be worth investing in a docking station to get the benefits of a desktop and a laptop. How do you use your mouse? Move, point and click, right? Are you moving your wrist? The experts from Cornell University advise using a bigger mouse based on its study findings, which indicated a larger mouse limited constant wrist movements. Also playing a role are force, muscle activity and repetition, according to an ergonomics research program at Lawrence Livermore National Laboratory. Tips for Using a Mouse:
What about your shoulders? Do you hunch up or tighten them while typing? We unconsciously tighten them up while working. When you go write your next e-mail or article, think about your shoulders and ensure they're relaxed. Consider, not only the factors of what you can do with your body, but also invest in tools that will pay off in the long term. Tools to use The Dvorak keyboard layout can help reduce wrist pain and maybe even make it fade away. Holly Lisle describes her experience her experience and claims that it reduces pain and makes typing fun. Another is Microsoft's Natural Keyboard, where the keyboard has two halves and curve at an angle. Some swear by it and others can't get used to it. It may be time to invest in voice recognition software, which has improved and gained ground. Some pain sufferers indicate that avoiding a mouse has made an enormous difference. Some use a trackball and others use a tablet and stylus configured to match the screen. If you choose to use a stylus or pen, ensure your grip is loose. Tightly holding the stylus tenses up your muscles. A study reports that monitors do not emit dangerous levels of radiation and some claim that glare screens are a waste. To help reduce screen glare, use a low lighting lamp and avoid overhead lights. To help with eye fatigue, play with the monitor's brightness settings. The Herman Miller Aeron chair is a popular choice of former dot com companies, which is why they're plentiful in online auctions and sales. They're pricey at around $700 for a new chair, but when using the right size for your height and weight it's worth it. You may be able to get a good deal on a used chair. It's no surprise that there is no one size fits all solution in preventing RSI. Since it's easier to prevent than to cure, money invested in prevention will pay off as long as you keep writing. Education, medical advice, and tools together can help you avoid sitting out for the season. Take action now and maybe you'll hit a homerun with your next writing project. RESOURCES: R.S.I. Page with helpful information Ergonomics Superguide OSHA Computer Workstations Strain Drain - OSHA Ergo Teacher Cornell U Ergo Active Release Technique View the NY Times article on the Mouse Study http://www.nytimes.com/library/tech/00/01/circuits/articles/13mous.html Deborah Quilter's RSI Web Site
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