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Ups & Downs of Joints Pain
If sitting at your computer for hours gives you aches and pains, here are some ways to improve your work setup.
* A movable seat: The best chair has
an adjustable seat height. Adjust it so that your feet rest on the floor, your legs form a 90-degree angle at the knees, and your thighs are parallel to the floor. It should have good lumbar support and a back tilt adjustment so that you can sit at a slight recline and also shift your upper body position. Does not use the arm rest while typing. * Monitoring the monitor: Position your monitor so that you don't have to turn your body or twist your neck. It should be arm's length away - about 18 to 26 inches. Adjust the height so that your eyes are in line with a point about two to three inches below the top of the monitor. This allows you to keep your head upright with your chin tucked. If you need to raise the monitor, stack some telephone directories, or other stable object underneath. To avoid glare on the screen, place the monitor perpendicular to the window, if possible, and away from direct lighting.
* Mouse and keyboard strategies: When working with a mouse or keyboard, your hands should be at elbow height or slightly lower. Keep your elbows at a more open angle rather than flexed, and your forearms, wrists, and hands in a straight line. The keyboard should be at a comfortable distance, not so far away that you have to reach to touch the keys. When typing, relax your shoulders with your elbows close to your sides. When using your mouse, make sure your wrist is straight, not bent to either side; gently cup the mouse with your hand; don't flex your thumb.
* Desktop design: Laying papers and books flat on the desk
means you have to twist or tilt your head to see them, which can cause neck strain. Instead, use a document holder. Look for one you can place close to the monitor, at the same distance and height; some clip onto the monitor.Despite its name, you should not use your laptop on your lap, since tilting your head to see the screen can also cause neck strain. Wherever you place it, the keyboard should be at elbow height, and your hands and wrists should be in a straight line. If using the touchpad makes your thumb sore, attach an external mouse. If you use your laptop as your home computer, consider getting an external monitor and keyboard that you can adjust better.
* Bag it: Weak finger joints can get taxed using the handle of your computer bag. Carrying a laptop around can also contribute to back, neck, and shoulder aches, no matter how light yours is. Rather than a shoulder bag, use a padded backpack that distributes the weight more evenly. Or use a wheeled luggage cart.
* Favor small sizes: When shopping for a purse, choose one that's lightweight and small, so you'll be forced to pack the minimum. Leave unnecessary peripherals at home to lighten the load.
* Phone tapping: Never cradle the phone between your ear and shoulder, which puts tremendous strain on neck and shoulder joints. Invest in a speaker-phone or headset.
Tip:
a) When working on a computer, take mini-breaks every 20minutes, or as often as possible. Do shoulder shrugs and some neck, wrist, and low back stretches every so often, stand up and do a fully- body stretch. There are software programs that can remind you and teach you stretch.
b) Avoid extended periods of time on the computer. Switch to a non computer – related task when you can.
Home Work
* Getting a grip on things: Various gadgets are
available that allow you to perform tasks that might be difficult if you have arthritis in your hands or wrists, or carpal tunnel syndrome. These include key turners which snap over the head of the key to increase leverage; doorknob and faucet grips, jar lid openers, bag carriers, citrus peelers, and 2-litre bottle holders. You can buy them separately or in 'kits' of about a half-dozen items.The jar lid opener, for instance, is ergonomically designed. As opposed to turning the jar with just your fingers and wrist, it allows you to leverage the strength of your entire arm.
A doorknob extension handle fits over round doorknobs. By converting it into a lever-like instrument, the handle changes the dynamics of your grip, making you use your whole arm to turn the doorknob. Spoon and fork holders slip over the handles of utensils to provide extra grip surface, making it easier for say, a person with arthritis to hold. Can openers with large, soft, nonslip handles take the stress off hand joints?
* Handling heavy loads: Give finger joints a rest by using your palms or your arms instead of your hands. To transport a large package, wrap your arms around it and hug it close to your body. This will distribute the weight, minimizing the strain on any one joint. Whenever possible, slide objects rather than lifting them. At the supermarket, request paper bags, which most of us naturally carry in our arms?
* Cutting vegetables and meat: Buy precut veggies and meat whenever
possible. When you do chop, use a large, sharp knife and stand close enough to the counter so that your upper arm is at your side and your elbow is bent comfortably. Employing a pair of spring-loaded scissors reduces pressure on the thumb joint by popping back open after every cut. * Washing dishes: When washing dishes by hand, keep your back straight and bring each dish toward you. Soak vessels for a few hours to minimize scrubbing. Save steps and minimize the need to continually bend and straighten by stacking dirty vessels on a nearby counter and then sitting on a stool or chair while rinsing. Once dishes are clean, stand to put them away. Use a rolling cart to transport dishes and other kitchen items from one place to another.
* Vacuuming and mopping: The longer the handles on your cleaning tools, the less you'll need to bend while cleaning. Proper technique is also a key. Instead of pushing mops and vacuums with your hands and wrists, employ the full weight of your body by walking just behind these tools, with your arms at your sides and your elbows bent at 90- degree angles. Newfangled mops, which squirt cleaning fluids onto floors and bathroom surfaces at the push of a button, also ease the strain on joints.