"With the benefits of this [computer] technology (increased productivity and high speed information transfer) has come the added cost of cumulative trauma disorders (CTDs)...The warning signs experienced by computer terminal operators are often precursors to chronic problems including musculoskeletal pain, headaches, and even nerve compression syndromes.” (McLean, L., et al. “Computer terminal work and the benefit of microbreaks.” Applied Ergonomics 32 (2001): 225-237. From the hand to the wrist up to the elbow and shoulder and then down to the back, the increasing reliance on computers in the office has lead to an increasing number repetitive strain injuries (RSIs). (Recreational use at home only compounds the problems.) Typically, the signs and symptoms are localized pain in the affected muscles; restricted range of motion in the associated joints; referred pain such as tension headaches; and even nerve and blood-vessel compression/entrapments with tingling or an excrutiating ache. Initially, one may try to work through the discomfort. With time, however, to avoid existing pain one will further compromise one’s working posture and spread the pain to other muscles.... Specifically, while the constant flexion and extension of the fingers may lead to pain on either side of the elbow and within the carpal tunnel of the wrist, it is the unmoving tightening of muscles in the neck and shoulders which causes pain there. That type of static posture also applies to the lower back and is aggravated by leaning or hunching forward. Naturally, the exact location of pain will depend on other factors, but that is the general pattern. Factor Areas Affected placement of material being viewed n placement of monitor n,s,b height of chair w,e,s,n,b type of keyboard h,w,s,n,b,c use of mouse w,h,e,s,c h=hand w=wrist e=elbow s=shoulder n=neck b=back c=chest

Worse still are laptops with their low screens and small keyboards causing the shoulders to tighten together and the head to tilt downward dramatically. Staying Loose Key to reducing the onset of RSIs/CTDs is recognising one’s working habits within the context of the design of one’s workstation. To borrow a cliché, ‘an ounce of prevention is worth a pound of cure.’ Some examples: avoid holding one’s neck and shoulders in one position for more than 20 minutes and one’s back for 40 minutes; be mindful of holding static (particularly slouched) postures: tilting the neck forward > 15º flexing the shoulder forward > 30º abducting the shoulder to the side > 30º flexing the elbow > 90º extending the wrist > 20º take regular breaks and stretch (see below!) All Knotted Up Sometimes stretching and the like are not enough. That is especially true when tension has been building for months or years and have led to those knots, taut bands and perhaps trigger points one knows all too well. In this case, some temporary, remedial treatment may be needed to loosen up the muscles enough that stretching and awareness of habits can be effective. In fact, stretching when not performed properly can lead to more strain. At the Kingsway Therapeutic Centre there are two doctors of acupuncture, three registered massage therapists and a certified shiatsu therapist who may be able to help in both instances. By reducing trigger-point activity and taut bands within muscles, the range of motion of associated joints will be improved. Thus, one will be able to move more and with increasingly more comfort. With dimished active trigger points, referred pain (i.e., tension headaches) will also decrease. Should you wish to book a free consultation or treatment, please call the Centre and we will do our best to serve you.

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