How to Avoid Office Aches and Pains in 3 Easy Steps
The last thing you need are aches triggered from work that prevent you from doing your job.
But many jobs require that you spend too much time repeating the same motions daily and this can overload body parts and lead to pain, numbness, stiffness and soreness in affected areas.
People in computer-related office jobs,construction work and factory, as well as dress-making professions typically report a high incidence of strain to the hands, wrists, elbows, shoulders and neck.
The variety of problems ranging from the wrist-nerve injury known as carpal tunnel syndrome to elbow pain known as lateral epicondylitis, are commonly referred to as repetitive strain injury.
They're also known by numerous other names - upper limb disorders and occupational overuse syndrome.
For example; desk jobs, ergonomically unfriendly work stations, incorrectly placed computer monitors and desk chairs, poor arm and back alignment are all thought to exacerbate the already-stressful movements of keyboarding, moving a mouse around and other arm/hand actions.
A 2007 review in The Lancet, (British medical journal) found that exercise may provide relief, butresearchers noted that strong evidence to support any specific treatment is lacking because there have not been enough appropriate studies.
However, you may be able to decrease stress with the following wrist-friendly exercises.
Rest more often Firstly, preventing or treating this type of strain is to reduce what's causing it - overuse.
If possible, try to have more breaks in your work day.
Rest your arm, get up from your desk and move around.
How often you give your arms a rest depends on your job scope, of course.
But if you're at a computer much of the day, try limiting your time on it.
Reduce unnecessary Web surfing and limit personal e-mails.
Instead of e-mailing a co-worker, go speak to them.
Organize your day so that you're not at the computer all morning and in meetings all afternoon.
Instead, plan your schedule so that you alternate duties frequently.
When you are at your computer for long periods, take a hand break every halfto an hour and do these hand stretches to relieve some of the built-up tension: 1.
Stretch out your fingers wide and move your hands in all directions.
2.
Make a fist and rotate your wrists to stretch out stiffness in the upper hand.
3.
With outstretched arms, bend your hand inwards and point your fingers down to stretch the top of the hand and forearm.
4.
Open both arms into a T position to the sides.
Make a fist, point your thumbs up, then rotate them back and open your arms a little wider to stretch out the chest and biceps.
5.
Clasp your hands behind your back and raise them an inch or two as you spread your shoulders to stretch the chest.
6.
Massage the palm of your over-worked hand, as well as the top and bottom of your forearm with your less-used hand.
Get Ergonomically Correct Ensure your computer screen is at eye level, or slightly below - move the screen, your chair, or both.
When you use it you should be facing it directly, not twisting your torso.
Experiment with different types of mouse and keyboards for the most comfortable fit.
Pay Attention To Non-work Activities It's easy to overflex your wrists when you work out, especially during Pilates or Yoga positions; or when doing exercises such as triceps dips on a bench, or weightlifting moves where your wrists tend to bend rather than stay straight in line with your forearms.
Even gripping handlebars of a spinning bike or other exercise machine can strain your wrists if position wrongly.
Always check your wrists' alignment; try to keep them straight.
Avoid bearing weight on them; when you do, try to do so in a way that can avoid too much flexion.
In a push-up or plank pose, support your weight on your knuckles instead of flat hands.
Or use a tool such as push-up bars with handles for each hand, or a big dumbbell in each hand to grasp as you prop your body up on arms and your knees or toes.
But many jobs require that you spend too much time repeating the same motions daily and this can overload body parts and lead to pain, numbness, stiffness and soreness in affected areas.
People in computer-related office jobs,construction work and factory, as well as dress-making professions typically report a high incidence of strain to the hands, wrists, elbows, shoulders and neck.
The variety of problems ranging from the wrist-nerve injury known as carpal tunnel syndrome to elbow pain known as lateral epicondylitis, are commonly referred to as repetitive strain injury.
They're also known by numerous other names - upper limb disorders and occupational overuse syndrome.
For example; desk jobs, ergonomically unfriendly work stations, incorrectly placed computer monitors and desk chairs, poor arm and back alignment are all thought to exacerbate the already-stressful movements of keyboarding, moving a mouse around and other arm/hand actions.
A 2007 review in The Lancet, (British medical journal) found that exercise may provide relief, butresearchers noted that strong evidence to support any specific treatment is lacking because there have not been enough appropriate studies.
However, you may be able to decrease stress with the following wrist-friendly exercises.
Rest more often Firstly, preventing or treating this type of strain is to reduce what's causing it - overuse.
If possible, try to have more breaks in your work day.
Rest your arm, get up from your desk and move around.
How often you give your arms a rest depends on your job scope, of course.
But if you're at a computer much of the day, try limiting your time on it.
Reduce unnecessary Web surfing and limit personal e-mails.
Instead of e-mailing a co-worker, go speak to them.
Organize your day so that you're not at the computer all morning and in meetings all afternoon.
Instead, plan your schedule so that you alternate duties frequently.
When you are at your computer for long periods, take a hand break every halfto an hour and do these hand stretches to relieve some of the built-up tension: 1.
Stretch out your fingers wide and move your hands in all directions.
2.
Make a fist and rotate your wrists to stretch out stiffness in the upper hand.
3.
With outstretched arms, bend your hand inwards and point your fingers down to stretch the top of the hand and forearm.
4.
Open both arms into a T position to the sides.
Make a fist, point your thumbs up, then rotate them back and open your arms a little wider to stretch out the chest and biceps.
5.
Clasp your hands behind your back and raise them an inch or two as you spread your shoulders to stretch the chest.
6.
Massage the palm of your over-worked hand, as well as the top and bottom of your forearm with your less-used hand.
Get Ergonomically Correct Ensure your computer screen is at eye level, or slightly below - move the screen, your chair, or both.
When you use it you should be facing it directly, not twisting your torso.
Experiment with different types of mouse and keyboards for the most comfortable fit.
Pay Attention To Non-work Activities It's easy to overflex your wrists when you work out, especially during Pilates or Yoga positions; or when doing exercises such as triceps dips on a bench, or weightlifting moves where your wrists tend to bend rather than stay straight in line with your forearms.
Even gripping handlebars of a spinning bike or other exercise machine can strain your wrists if position wrongly.
Always check your wrists' alignment; try to keep them straight.
Avoid bearing weight on them; when you do, try to do so in a way that can avoid too much flexion.
In a push-up or plank pose, support your weight on your knuckles instead of flat hands.
Or use a tool such as push-up bars with handles for each hand, or a big dumbbell in each hand to grasp as you prop your body up on arms and your knees or toes.