Preventing RSI? 128
conJunk asks: "How do you protect against RSI? I try to practice good typing habits, but without the aid of wrist splints, I tend to get cold wrists. The splints are great, but they slow down my typing by a fair bit. What do you all do?"
Gel wrist rest attached to mouse mat (Score:2)
Re:Gel wrist rest attached to mouse mat (Score:4, Insightful)
The most important thing, in my opinion, is a chair with arms. If your elbows are properly supported, your wrists don't need to be, because they'll be in mid-air. If your wrists are resting on anything, you're doing something wrong.
I suspect the split-style keyboards are good, but I've never bothered with them. But I can see the attraction.
Re:Gel wrist rest attached to mouse mat (Score:2)
If that's the only portion it's supporting, you're probably not using it as intended or have a small gimmicky one -- the curve of the rest on the one I'm using now is several inches long. Before I'd tend to grip the mouse tightly (and preferred thin mice); the rest prevents that deathlock grip to a certain extent. I'm also a fan of software acceleration, reducing the amount the mouse needs to be moved. Some people find that high accelerat
Mind Over Matter (Score:1, Interesting)
Re:Mind Over Matter (Score:2)
Re:Mind Over Matter (Score:2, Informative)
Re:Gel wrist rest attached to mouse mat (Score:3, Informative)
The parent poster is absolutely correct. A chair with good arm rests (I have one with gliding armrests) will support your arms, wrists, and hands in the correct position. Blood vessels/nerves are not
Re:Gel wrist rest attached to mouse mat (Score:2)
They aren't -- the mouse is moved with the upper part of the fingers/thumb, and the hand isn't cupped. A few years later and everything's comfortable.
re: keeping weights by desk, which someone further down the comments mentioned, I've found this pretty good for breaks. I'm not trying to mitigate existing permanent damage, though, so it'd probably be a good idea for people to check with a doctor before trying anything too heavy.
Re:Gel wrist rest attached to mouse mat (Score:2)
Don't type (Score:2, Flamebait)
Re:Don't type (Score:1)
Re:Don't type (Score:1)
Re:Don't type (Score:2)
Workrave (Score:2, Informative)
Re:Workrave (Score:2, Funny)
I have workrave running on my computer. It's great!
I tend to be sceptical when people recommend some program enthusiastically. I followed your advice, however, and it really is great! I immediately feel better!
Re:Workrave (Score:2)
Re:Workrave (Score:1)
Re:Workrave (Score:1)
Re:Workrave (Score:1)
Re:Workrave (Score:1)
Re:Workrave (Score:2)
Rest and exercise (Score:2, Interesting)
I'm also a (not very accomplished
Re:Rest and exercise - exercise device (Score:2)
Outsourcing (Score:2, Funny)
When my boss complained about my spelling and vocabulary, I told him I'd gotten dyslexic.
atm, I'm an RSI-free full time couch potato. Too bad I can't outsource channel switching...
Change your habits, change anything. (Score:3, Informative)
I was lucky to never really develop major RSI related injuries, but I got very close, and I am still very alert when it comes to feeling pain in my hands. Generally I guess you could characterize the means for prevention into hardware and software (which mostly includes changing habits i.e. brainware as well).
Hardware:thread at 43folders [google.com]
google RSI prevention [google.com]
btw: where is markdown formatting in slashdot's comment form?Re:Change your habits, change anything. (Score:2)
Re:Change your habits, change anything. (Score:1)
I also switched to a split/natural keyboard. No
Re:Change your habits, change anything. (Score:1)
Go by what you feel (Score:4, Interesting)
12 years ago I worked in a department that insisted on bucketloads of ergonomic tricks to make things easier for people. If we were just using mouse and plain keyboard, we were pushed to try trackballs, wristrests for mouse & keyboard, split keyboards, ergo chairs etc. That made for a culture of workers feeling free to say "this isn't working for me, let me try something different" and most people found their niche setup, using components they didn't know were available to them, or didn't know were an option in the workplace.
As it turns out I tried trackballs and found them cripplingly painful, and ergo chairs were comfy while I sat on them but locked my knees painfully into place. I'm most comfortable with plain old keyboard and mouse, and have been RSI free with that setup for 22 years. It's the best solution for me, and if that works for you too, don't be in too much hurry to change.
Re:Go by what you feel (Score:3, Funny)
The same advice could be given to undergraduates taking CompSci courses.
Re:Go by what you feel (Score:2)
Things that work for me... (Score:2, Interesting)
1) Posture is important. Have a look on Google for guidance on arranging your workspace on ergonomic guidelines. Also, consider seeing a chiropractor - a competent chiropractor will be able to track down areas of weakness and suggest exercises to strengthen muscle groups which are causing problems. Which leads to:
2) I find that regular light workouts with a set of
Re:Things that work for me... (Score:2)
I have RSI in my right index finger. Basically, from using a scroll-wheel to scroll through webpages, yes, mostly
I stopped using my scroll-wheel in favor of a touchpad on my laptop. I prefer a real mouse. I have never liked scroll-wheels because I knew they would give me RSI because after much scrolling my joints would get soar. Well, the scroll-wheel is very seductive to use, and I have gone to bed with the devil because of it.
When I first noticed my joint swelling and the aching pain, I looked on t
Re:Things that work for me... (Score:2)
Am I the only one that does this?
Re:Things that work for me... (Score:2)
Quote below is taken from Typeonline's "safety first" page [typeonline.co.uk].
Don't take medical advice from me... (Score:5, Insightful)
My secret; don't use wristsupport of ANY kind. The majority of RSI problems stem from straining your wrists, so don't strain them. My wrists are usually floating because I support my arms at my elbows if needed; the area of motion allowed just by skin flexibility (not even adding flexibility in clothing layers) around the elbows alone is enough to reach the entire keyboard and mouse physical space.
At home I have a custom-built desk which lowers the keyboard and mouse to a comfortable position (just above my lap) where I don't even need to support anything; now I'm able to use all the muscles in my arms for the required motion; which is far easier.
Often I see colleagues using wrist supports for their keyboards, where they quite literally push their wrists into the support and produce all motion from flexing the wrists; a sure way of getting RSI.
Just try keeping the wrist afloat and everything will go much smoother. Perhaps even try raising the keyboard from your desk a bit if that makes it easier.
mod parent insightful! :) (Score:2)
Re:Don't take medical advice from me... (Score:2)
eg. a mouse, do you move it about by keeping your arm fixed and only moving your hand (ie pivoting at the wrist)? If so.. you'll get RSI. If you move the entire arm and keep your wrist fixed then you'll have no problems. (pretty much).
The same goes for typing, lift your arms off the table and move the entire arm, you'll be fine. If yo
Re:Don't take medical advice from me... (Score:3, Funny)
Re:Don't take medical advice from me... (Score:2)
You should end up with the plane of your palm in line with your forearm. I pivot my hands from side to side when reaching to the edge keys, but my palms stay flat WRT my forearms. This keeps the wrist from bending up and dow
Re:Don't take medical advice from me... (Score:4, Informative)
When i was a teenager i actually got into the early stages of RSI (i had loss of feeling in the palm of my hands) due to programing at home while supporting my wrists in the border of the table (ie the keyboard was next to the border of the table).
Nowadays, 15+ years later, after working as a professional softwared developer for several years, i have no RSI symptoms whatsoever. No special keyboards, plain-ol-style mouse, no wrist support or any other support watsoever other than a table.
The big secret:
- Position your keyboard on the table far from you (typically next to the monitor). Your elbows should be supported by the table. When your arms are parallel, with your elbows supported by the table your fingers should reach the second top row of a common QWERTY keyboard (ie not the function keys row, the one below it).
Typing is a question of moving your hands from side to side (and your fingers up and down
A couple more usefull tip i've picked up:
- You chair should be to such a height that with your legs bended at an 90 degrees angle, the whole sole of your shoes is on the floor.
- Your screen should be in such a positions that your chest (and face) are facing the screen. If your position relative to the screen is such that your head is turned you're strining your neck
- Your back should be fully in contact with the back of your chair and at a 90 degree angle to your legs (thus ||_ ). If your ass is forward (towards the front of the chair, like |\_ ) then your are straining your chest muscules (if you have chest pain it's probably this or a heart problem
Re:Don't take medical advice from me... (Score:2)
FWIW, I first got RSI in my wrists when I used a wrist support. It was first in my left wrist, and then in my right. Mostly, it felt like my hands were numb from the wrists to fingers.
I don't know if its a coincidence or not, but I believe that wrist guards contributed to the issue, and have not had wrist is
Re:Don't take medical advice from me... (Score:2)
Yep, I didn't want to add flexibility in clothing layers either. So today, I showed up naked at the office. Of course, there were some funny looks, but I think that will pass.
RSI prevention (Score:1)
is not use those devices for long time without a break. There are also many devices for muscular developement at the wrists. Maybe you should review your
typing habits, finger placement, etc.
Sue? (Score:3, Funny)
2) Get RSI
3) Sue
4) PROFIT!!!
Comment removed (Score:4, Funny)
Sitting properly! (Score:5, Informative)
Your chair should be high enough so that your feet naturally lay flat on the ground, and your thighs are perpendicular to your shins. If you have one of those annoying spring-backed chairs which let you lean way back, lock it all the way forward for support. Some chairs have adjustable back supports too, move them to the correct place (which I think is supporting the lower back).
At this point, sit up straight and reach your hands out in front of you to a comfortable position. Put the keyboard under them, with the mouse mat next to the keyboard. This should be a decent position for you to work from without straining anything.
A tip I've had from people who get back pains at work is to buy a really big exercise ball, and sit on that instead of a chair. You'll look stupid and people will mock you, but it really helps build up the lower back with all the unconscious movements you use to keep balanced on it. Of course, if your balance sucks you'll fall off and get mocked even more
Re:Sitting properly! (Score:2)
I was folowing your instructions, I raised my chair to make my knee's a 90. I reached out and moved my keyboard in a good spot. I didn't think I was close enough to the monitors, so I grabbed the arms of my chair and began to scoot up. SMASH, Pinky crushed between arm of now raised chair and top of desk!!! Owe, it hurts!
Anyway, nice tips. I think this is more comfortable than the old way, so I'm going to get a few 2*4 blocks and raise the desk so the chair will fit
Re:Sitting properly! (Score:2)
Wrist pads are usefu
There's no magic bullet (Score:3, Informative)
- Work habits: Set up your work area correctly. Desk height, chair height, monitor placement, etc. You should be able to find a relaxed position. Take regular breaks, and do some exercises during those breaks.
- When you're at home, don't spend the entire evening sitting at your home computer.
- Exercise: Couch potatoes are more susceptible to RSI (and a host of other problems).
- equipment: Use a good mouse (optical, low-friction worked for me, YMMV) or trackball, etc. Consider getting an ergonomic keyboard. Lighting, and a good monitor are important too.
One cause of many RSI complaints is 'static tension': the muscles in your arm and hand are contracting but not moving. The muscles need movement, so every 10 minutes spend 20 seconds to stretch your arms, relax your hands etc.
curved keyboard (Score:2)
RSI - stop it or you'll go blind! (Score:4, Funny)
Re:RSI - stop it or you'll go blind! (Score:5, Funny)
This is slashdot. Of course this gets modded informative...
RSI solutions (Score:1)
Mouse scrolling(and the autoscroll)
Healthy lifestyle(no allnight coding!)
Macros/Automated or sheduled tasks
scripts and bots
Slow typing with breaks
Laconic/condensed writing/language
custom keyboard layouts/drivers
voice input,contact-pressure keyboards
anything that reduces the work tempo
One Word (Score:1)
Work out regularly (Score:2)
My history (Score:1)
Now I go to the gym every day... that the only way I can type without hurting myself.
Take breaks. Change habits. (Score:1)
What helps for me is that I simply don't type longer stretches than 15 minutes. I get up to get some tea, coffee, water, whatever, but don't touch a keyboard for the next 5 minutes. Also I try to refrain from using a mouse if not necessary, take intermittent breaks if I do start to feel annoyi
Re:Take breaks. Change habits. (Score:1)
What helps for me is that I simply don't type longer stretches than 15 minutes.
15 minutes of straight typing? Does that really happen very often? I suppose if you're a typist it would, but I don't expect there are that many typists on this site right now.
Re:Take breaks. Change habits. (Score:1)
Generally only with the bane of any
Splut.
Re:Take breaks. Change habits. (Score:1)
That's the best advice right there. Fifteen minutes with five off isn't terribly practical but twenty-eight/three should work. Wiggle your wrists around on the off time and focus out the window too (might as well take care of eyes at the same time).
If you're regularly feeling *pain* you're past the warnings and into potentional damage. Tingling or "stretching" sensations are generally the first signs you are doing something wro
Agree:Take breaks. (Score:3, Interesting)
Anyway, I did some research and started taking breaks. I get out of my chair for at least 5-10 minutes
I asked this 'slashdot twice before... (Score:1)
Rejected both times. I guess I should rename myself to beatle-beatle or something
eyes? (Score:2, Interesting)
Re:eyes? (Score:2)
Also, if it's an old monitor and the resolution is set higher than the pixels will easily show, then it become very tiring trying to pick out what one is seeing.
Re:eyes? (Score:2)
Your monitor may also cause problems. Too low a refresh rate, interference between the monitor refresh and the overhead lighting, bad monitor settings giving a fuzzy image, etc.
Re:eyes? (Score:1)
Yes, definitely check your monitor refresh...so many people have theirs set at 60Hz, which I find physically painful to look at.
A visit to an optemetrist would also be a good idea. There are more eye problems than near- or far-sightedness. I am near-sighted, but I also have a relatively significant astigmatism (irregularity in the shape of the lens on my eyes). I stopped getting more nearsighted when I was about 16, but I've had a couple prescription changes since (I'm 23 now) because of my astigmatism
Re:eyes? (Score:2)
I developed a problem with my eyes that I put down to spending too long staring at a monitor screen. It wasn't painful as such, but I could feel a nerve in my eyelid twitching very fast, you couldn't see it, but you could feel it. I had to stop using a computer at all for about a month, after that, I started using a rest timer. Now I make sure to take
Dvorak (Score:1, Interesting)
If you try this, plan to use it for 2-3 weeks before you even begin to feel comfortable. Its absolutely maddening for the first few days, but once you get past that you eventually begin to adjust.
Re:Dvorak (Score:2)
Re:Dvorak (Score:2)
Re:Dvorak (Score:1)
However, there's an interesting point you're missing: people like me who never had any typing training. My hands were flying all over the place when I was using QWERTY, and would tire out quickly. Using Dvorak ensures that your hands are positioned properly because of the location of the keys: now, I'm much more stationary when I type - allowing me to position my elbows and wrists more comfortably without worrying about moving them around.
I definitely recommend Dvo
May sound daft but.. (Score:4, Interesting)
So...
#1 No hands under the pillow/head
#2 No hands between the legs to keep them warm
#3 If you ever have numb hands from cuddling your S.O. that's a no-no also
I changed my sleeping habits just that little bit and now no matter how much I abuse my wrists at work programming or playing Enemy Territory I have no more pain.
Re:May sound daft but.. (Score:2)
Re:May sound daft but.. (Score:3, Interesting)
I am a musician, and musicians, especially string players (I play cello) are notorious for wrist problems. Our problems tend to be more in the line of tendonitis than carpal tunnel (that's what the pianists get), but a lot of the general preventative measures are pretty much the same.
I've had wrist problems on and off for the past several years, and one of the string faculty at my col
Two very important things: (Score:2)
1) Take your hand off the mouse/keyboard when you're not using them. Even if it's only for a few seconds, it gives your muscles a break. Put your hands in your lap.
2) Half the problem is the muscles in your hand are constantly "ready" and tensed ready to push that button. Be aware of this. Relax your muscles. And do (1) often to relax them again.
Re:Two very important things: (Score:2)
An added bonus is that I can do basic mousing (OK/Cancel, gestures, moving stuff around) right on the seat,
Become ambidextrous (Score:2)
RSI? (Score:1)
Stop reading Slashdot! [n/t] (Score:2)
Relax (Score:2)
RSI overblown (Score:3, Interesting)
The problem I find with most people that have RSI caused by typing is that they tend to keep their wrists in a rigid locked position and they tend to pound on the keys with their fingers. This WILL cause RSI because you are constantly straining your tendons unnaturally. My brother-in-law types fast, but he does it in short bursts, his wrist and arms go rigid and he types blazingly fast, fingers pounding on the keyboard for about 30 seconds, then he has to stop and rub his wrists because they are sore. RSI is repetitive STRAIN injury, and by keeping your wrist rigid and tendons strained, this is how you cause the condition.
My typing style is relaxed, and I am not measuring or care how fast I type. By not keeping my wrist rigid and only applying enough pressure on the keys to depress them enough to register a press, I quite honestly that this prevents me from the kind of RSI problems most people suffer from. I find that relatively slow and steady will beat out the productivity and discomfort of trying to type blazingly fast for short bursts. I can maintain a consistent typing rate for hours that will exceed someone typing in quick short bursts and having to stop because the pain becomes unbearable.
Another thing I believe in is that your company or boss has to give you the right tools to do the job. I will refuse to program if I don't use Microsoft's Natural Keyboard. I have used one almost my entire programming career, and before it, in the early days of using those straight unnatural keyboards, I did feel I was starting to suffer some strain in my wrists. Since then I have found this keyboard layout to cause no undue strain on my wrists. If your boss is too cheap to buy you the right equipment then it will pay in the long run for you to invest in your own equipment. If your not allowed to bring your own keyboard and/or mouse into your office, then quit. You work to live, you don't live to work, and any company that doesn't recognize that they must cater to your personal comfort and safety at work is not a company you should work for. This goes too for the kind of desk and chair you sit in. A chair without adjustable height and adjustable arms so that you can position your arms appropriately to the height of the keyboard is essential to proper typing technique that does not involve RSI.
Another important factor is to simply take a break, at least 5 minutes every hour. Get up and walk around, get a drink from the water cooler or something, go to the washroom. I rarely spend more then an hour of solid typing without giving my body a break. Even if your boss ties you to your desk, just stop, drop your arms and take a rest for 5 minutes.
Most people assume that typing causes RSI, that there is no way to avoid it because the motions of striking fingers onto a keyboard is the fundamental definition of RSI. Bullsh*t! If you are suffering from RSI then you significantly underestimated the importance of ergonomics in your work environment. Change that keyboard and change your typing habits, pay attention to how your holding your wrists, if rigid learn to loosen them up, stop trying to go for speed records typing as many words per minute as possible (its not a competition) and realize you don't have to strike your keyboard with a lots of force in order to move those keys. If you can't touch type, then learn to, its more efficient the the 4 fingered speed hunt and peck that most people do when they don't know how to type. Your wrist splints are probably more of a hindrance then they benefit, and the fact you mentioned they slow down your typing suggests you feel quantity is better then quality.
There is no one single thing you can do to prevent RSI, its a collection of habits and the tools you are using that are causing it. But I can safely say with the right combination of both, you should experience no pain or RSI symptoms, period.
Get rid of the lazy typing posture (Score:3, Insightful)
A hundred years of typing pools, and several hundred years of piano playing tell you how to sit and work, and it is no accident that proper typing posture [ibm.com] is the same as proper piano posture [northern.edu].
I just Googled up an interesting site [ualr.edu] that discusses both issues.
Keyboard with a good click. (Score:2)
Whenever I try to use the more recent el-cheapo keyboards I find that I constantly bottom the keys forcing my fingers to a full stop while the muscle is still taut. The impact on my hands is uncomfortable.
Hind paws + Link to speculation (Score:1)
I've never had RSI but as a programmer/violinist/pianist I naturally take an interest [freeserve.co.uk] in how to avoid it. I've got an additional mouse (actually a trackball) that I've put on the floor and work with my toes. This works very well with being a touch typist; I get to keep my hands on the keyboard, in the home position.
Pumping Iron (Score:2)
On a more serious note, in my experience it does help to exercise those muscles a bit. You can do it with your own weight. Do a few press ups and sit ups while watching TV. If you don't have the discipline for that, install a break reminder. When it pops up, put your hands flat on the desk and press real hard for about a minute.
I run Linux and use XWrits [lcdf.org] as follows:
xwrits typetime
decent window manager (Score:2)
Try exercise (Score:2)
- Dumbell wrist reverse curls
- Hangboards are good, too
Learn to type (Score:2)
Re:Learn to type ... and/or take piano lessons (Score:2)
Even banging on an old VT100 or IBM model-M series keyboard -- where you need to keep your wrists up in order to get enough force on each key -- is better. And good luck playing tricky runs on the piano with your wrists down...nowhere to rest your wrists on a piano keyboard...I wonder why that is?
I still remember our typing teacher walking around with a yardstick keeping an eagle eye out for anyone with poor posture or droopy wrists. She'd only touch it under your wrists (or small of back, or top of
Re:Learn to type ... and/or take piano lessons (Score:2)
SWITCH MOUSE HAND EACH WEEK (Score:1)
One other thing to try... Glucosamine (Score:2)
I've been fighting with RSI for well over a decade now, and I have to agree with the following advice others have mentioned:
Re:One other thing to try... Glucosamine (Score:2)
In addition to some of these...
structure is important (Score:2)
Osteopathy is putting the body's structures back where they're supposed to be. Lets see... This post [slashdot.org] wasn't too long ago, I know I've mentioned osteopathic medicine a couple times in the last year (buy a subscription?).
It's all connected (Score:2)
For example, if your quads are tight they will pull your upper body forward, making you slouch. Your back has to fight against that, but if those muscles aren't strong enough they'll get fatigued and tense up. Tension in your back/shoulders will affect the nerves and blood flow in
My solution for RSI (Score:2)
1) I use a FingerWorks TouchStream keyboard. Unfortunately, they don't make them anymore and they cost $600+ on eBay.
2) I run 'xwrits' in the background which reminds me to take a break. I also try to remember to take little short 10+ second breaks in between -- I drop my hands to my sides, relax, and take a few deep breaths.
3) I wear warm clothes (always long sleeves). Typing with cold fingers is teh suck.
4) I excercise my shoulders
Ulnar Nerve At the Elbow (Score:2, Informative)
Re:Cold wrists? (Score:4, Insightful)
IANADoctor, but it seems to me that cold wrists can be a sign of the blood flow being cut off, or nerves being pinched, both real, and possibly dangerous problems. Even if not, cold extremities are annoying and do make typing harder than it needs to be.
Re:Cold wrists? (Score:2, Funny)