After working on a computer on a daily basis, using a computer mouse becomes pretty much second nature. You never have to think about how to place your hand on the device or where to guide your mouse to navigate through the programs you are viewing on your computer screen. However, if you are experiencing wrist pain or feel like you may be experiencing signs of carpal tunnel syndrome while working long days at the office, you may want to rethink the ways you are using this handy tool.

One of the easiest solutions in improving wrist pain associated with strenuous mouse use is to invest in an ergonomic mouse. These mice don’t only look cool, but they also provide features to reduce the strain on your wrist and hand. The 3M Ergonomic mouse reduces the stress on your fingers and the chance of getting carpal tunnel syndrome by implementing a joystick manner of holding the mouse.

Here are a few tips to consider for getting the most out of your mouse with the minimal amount of pain. These tips also correlate to those who work with a digital pen, touchpad, trackball or digitizing puck.

• Hold the mouse gently and move it over the mouse pad in a gliding manner. You may want to consider the purchase of an ergonomic mouse to ease wrist pain.
• Don’t flick the mouse with your wrist. Controlled movements and a neutral mouse will reduce the risk of carpal tunnel.
• Mouse movements should be made with the elbow as the pivot point and not the wrist. Anything that restricts free movement in the hand and forearm will increase your risk for injury.
• When you’re not using the mouse, it is not necessary to keep your hand over it. This tip may be simple enough, but users sometimes unconsciously leave their hand on the mouse when not in use.
• Consider installing software that monitors your mouse usage. These programs, such as Break Reminder and ErgoManager, will recommend when it is time to take a break and track how much you are using the device.
• Use a mouse that is as flat as possible to reduce wrist extension. Find a mouse that encourages wrist movement and offers a variety in your posture. A curved mouse will increase your risk for injury.
• Avoid using a wrist cushion. Research has shown that these cushions double the pressure inside of the carpal tunnel. The use of a small wrist cushion will also force you to restrict the movement of your arms, which can also lead to wrist pain.
• Avoid any jewelry, watches or long-sleeved shirts that can restrict the blood from circulating to your wrist.
• Take note of your posture. Are you sitting up straight, or does your lower back feel better when you are hunched over your computer desk. An ergonomic mouse is designed to improve your posture.
• Vary your posture while using a computer mouse. Take breaks every hour, or stand up for a few moments to stretch your muscles.

The best placement for your mouse is right above the keyboard, near the number keypad. This promotes extension of the arm and ease of use.

While many office employees often kid that their heavy workload may cause them carpal tunnel syndrome (CTS) if they don’t go on a vacation or get a three-day weekend, the serious wrist injury is no laughing matter. The cause of carpal tunnel syndrome can be based on unhealthy work conditions or already present medical conditions. Studies have shown that more than half of CTS cases are due to workplace conditions. The other minority of CTS causes are due to a medical history of obesity, diabetes, arthritis and hypothyroidism. At the same time, a combination of serious medical conditions and a stressful workplace can increase the potential that one will acquire CTS.

Carpal tunnel syndrome involves a compressed median nerve at the wrist that leads to pain and muscle weakness in the hand. The median nerve passes through the carpal tunnel, which is a canal in the wrist surrounded by bone on three sides and a transverse carpal ligament that surrounds the fourth side.

The first symptoms of CTS may appear while the person is sleeping and include numbness in the thumb, index and middle finger and sometimes in the palm. Because many people bend their wrists while they sleep, the symptoms become more defined and apparent. Having difficulty when making a fist or gripping on to an object, dropping items and wrist weaknesses are also symptoms that the carpal tunnel case is progressing.

Although a majority of CTS cases are without a known cause, one of the biggest causes of CTS is repetitive activities in the wrist and hand, usually resulting in typing on a keyboard or continuous motion in the wrist. Repetition in the wrist is often blamed for the expansion of CTS, the connection between the two is oftentimes uncertain. Other causes include:

• Genetics: One of the most important risk factors
• Work environment: The relationship between work and CTS is oftentimes controversial, but in many industries, workers can request time off or extra compensation to deal with their CTS. Forceful and repetitive use of the hand and wrist in manufacturing companies and offices also are a high contributor.
• Posture: Determined to be another main cause of CTS, the rolling of the shoulders forward, rounding of the lower back and thrusting of the chin compresses the nerves in the neck and shortens the neck and shoulder muscles. Compressed nerves in the neck have an effect on the hand, fingers and wrist.
• Stress: Medical professionals have determined that stress is misdirected as a cause of CTS.
• Previous trauma: Fractures in the arm and wrist bones are also considered a cause
• Medical problems: Diabetes, rheumatoid arthritis and hypothyroidism can also cause the inflammation of the carpal tunnel.
• Hormones: Changes in hormones and the preservation of fluids during pregnancy can cause swelling and symptoms of CTS.

Researchers have come up with various treatments to CTS, such as immobilizing wrist braces, using ergonomic products, or prioritizing hand activities. Medical professionals have not been able to come up with a medication to prevent or treat CTS. However, carpal tunnel release surgery may be required in more serious cases.

In the ideal situation, an individual that spends their 9 to 5 job working in front of a computer will have a perfectly set up work station.

They would have changed their office chair, to an ergonomic chair that provides features to prevent ailments. The armrests would offer proper support, the lumbar region would not be put under any stress and the backrest would be properly adjusted to maintain the integrity of a healthy spine.

The individual would also have an ergonomic keyboard that provides zoom features, short cut keys and padded hand rests to aid in painful wrist sensations. Finally, this person would be working with a computer that doesn’t increase straining of the eyes to focus on the screen and adequate lighting in their work environment. To complete the design of an ergonomic work place, you will want to consider using an ergonomic mouse to avoid injuries, such as carpal tunnel syndrome and chronic back pain.

Most ergonomic mice are pretty inexpensive, when compared to the health benefits you can receive from the absence of straining your hands and wrist. Newer styles involve the gripping of the entire hand to use the mouse and roller technology that involves more use of the fingers to navigate through pages, rather than the wrist. Hold the mouse gently, whatever the shape it may take, and glide it over the surface without putting too much strain on your wrist. Because the mouse is designed in a way with ergonomic precision, there is no need to flick the mouse with your wrist. You may notice that these products are sensitive to quick touch so play with the mouse a bit to gauge how much movement you will really need to put in place while using it. Controlled movements are key to protect your hand, as well as productivity with your job responsibilities.

While sitting back in your chair, relax your arms and lift the hand that will be using the ergonomic mouse up until the hand is just above elbow level. The mouse should be placed exactly where your hand falls to avoid any strain. The mouse pad should be positioned one to two inches above the keyboard and over the numeric keypad if you are right handed. Keep in mind that you can position the mouse and pad anywhere, so long as your wrist is in a neutral position. Also remember that any extra pressure near the wrist will disrupt circulation of the blood, which may lead to other injuries. Avoid wearing tight sleeves, watches or other types of jewelry to maintain the comfort of your hands and wrists throughout the day.

Medical research has been conducted to notify office workers that using a wrist rest can actually double the amount of pressure inside the carpal tunnel. If you have specific questions about the ergonomic mouse you plan to use as part of your ergonomic office design, you can contact your general physician or even the manufacturer of the mouse about health precautions and benefits you should take into consideration.

There are many industries where employees notice body pains and back injuries because of the type of work they endure. Whether you work in an industrial warehouse, or are a magazine editor of a national publication, today’s work responsibilities and deadlines are becoming more strenuous and fast-paced. At the same time, there are repetitive strain injuries (RSI) that affect a bounty of people in the labor and office work environments.

Repetitive strain injuries are mostly caused by making the same movements over and over again as part of the responsibilities and duties of a particular job. It is unbelievable how the overuse of a simple motion can put a toll on particular parts of your body. Here is a compilation of various repetitive strain injuries that can affect your body’s health.

Carpal tunnel syndrome (CTS) is one of the most recognized of the RSI types. This syndrome progresses when the median nerve inside of the wrist becomes compressed, usually as a result of strenuous movements or poor posture. The person suffering from CTS will experience numbness as part of the first symptoms. Genetics, poor working conditions and previous medical problems are often a cause of CTS.

Tendonitis is another common RSI that can affect many different parts of the body. This injury transpires when a tendon becomes inflamed. Common cases of tendonitis occur in the hips, knees, shoulders, wrists, ankles, legs, arms and elbow. Sport enthusiasts are a common sufferer of tendonitis because of the amount of strain the body goes through. The Achilles tendon is another part of the body that is commonly affected with this syndrome.

Symptoms include pain of the area, stiffness near the tendon, or a burning feeling surrounding the affected joint. There are widely used treatments that one can use to aid their ailments. One can use non-steroidal anti-inflammatory drugs, braces on the limbs and get some rest to treat their symptoms. Full recovery can be expected within four to six weeks.

Tenosynovitis is a RSI that is similar to tendonitis. Those suffering with tenosynovitis acquire an inflammation of the sheath that surrounds the tendon. The most common cases of tenosynovitis occur within the fingers. Symptoms include a limited range of motion with the fingers and may experience a cracking experience when they try to straighten their fingers.

De Quervain’s syndrome is a repetitive strain injury of the tunnel that surrounds the two tendons that control the movement of the thumb. These two tendons are of the extensor pollicis brevis and the abductor pollicis longus muscles. These muscles have similar functions and allow for the movement of the thumb away from the hand. The cause of this syndrome is not known, but some people claim that repetitive use of the thumb is a contributing factor. Symptoms of De Quervain include tenderness, pain and swelling over the side of the wrist where the thumb is attached to. This syndrome is more common in women.

If you practice repetition in movements in your workplace, look out for these symptoms and pains so you don’t find yourself with these repetitive strain injuries. Practice better posture and consider the use of ergonomic and stretch or take breaks each hour while working to prevent eye strain, back pain and more serious injuries.

Carpal Tunnel Syndrome (CTS) affects many workers in America, even if these individuals are unaware of the symptoms and treatments of this common repetitive strain injury. Those who work on assembly lines, in front of a computer, checkout clerks and even musicians experience strain in their wrists and hands because of the repetitive nature that comes along with their job responsibilities. While good posture, the use of ergonomic products in the work place and breaks during the day are all common preventative measures one can take to avert carpal tunnel syndrome, there are also some other tips that one can consider if they work in any of the aforementioned industries.

Orthopedic surgeons and medical professionals have noticed that many individuals are becoming affected by CTS and have come up with exercises that one can perform at the beginning and ending of their shift or while taking a break from work.

Research done by orthopedic surgeons and medical professionals also shows that newly diagnosed CTS patients should hold off on certain everyday movements during the first couple of weeks after receiving nonsurgical treatment. These movements include holding cups, pushing shopping carts, or even ringing a doorbell. These easy activities will increase the pressure on the median nerve and will actually worsen the condition. Wearing a wrist brace of splint while performing these activities can also negatively impact the condition. For your own benefit, avoid any and all hand and wrist motions until you have completely healed.

For several weeks, a person with CTS should use a splint and anti-inflammatory medication for several weeks and make sure that the affected hand and wrist is not being used for any reason, other than rehabilitating exercises.

To prevent CTS, you should avoid using your hand in flexed, twisted and extended positions for long periods of time. If possible, adjust your work space so that your wrists are level with the equipment you are using and take breaks while performing repetitive tasks with your hands and wrists. If you work with a computer, these frequent breaks will become beneficial to prevent wrist pain, back pain and eye strain.

If you experience any numbness or tingling sensations, you will want to discuss these ailments with your doctor to determine any serious problems and/or treatment. Avoid any tight watches or jewelry on the wrist and fingers.

If you notice that your hands feel swollen, massage from the finger tips to the base of the palm to relieve the swelling. Avoid excessive up and down, and side to side wrist movements as much as possible. You can also prevent swelling on the hand by reducing the level of grasping activities, such as holding a pen. The harder you apply force while holding onto an object, the more susceptible you will experience these pains. If you absolutely have to use objects that require intense gripping movements, consider using a cushioned glove or padded handles to release some of that tension. Also, avoid using tools that cause intense vibration as this can also affect the level of pain you will endure.

If you work out at the gym frequently and experience wrist pains, avoid direct pressure on the heel of the hand while doing pushups, strenuous triceps exercises and pressing on hard surfaces when getting up from a chair. Shake your hands and wrists to reduce uncomfortable feelings and tension.

So you just got your brand new laptop in the mail.  What an exciting moment!  You grab a pen knife, cut into the box and…oh no, it’s an un-ergonomic laptop!  It’s got all the RAM and storage you could ever want, but where are the features you need to maintain good health while you work?  While we look for the receipt, let’s check out some of the most prominent features of the un-ergonomic laptop.

Feature #1 – No anti-glare protection on the screen

We hope you aren’t planning on using your laptop anywhere outside…or near a window or lamp.  That’s because the un-ergonomic laptop does not feature the anti-glare protection that helps reduce eye strain and allows you to use your computer almost anywhere.  Luckily, most laptops now come equipped with this helpful, headache-reducing feature.

Feature #2 – No wrist rests anywhere to be seen

Wouldn’t you know it, the un-ergonomic laptop has the keyboard right at the edge of the laptop.  So you can look forward to some serious wrist soreness, and even a potential carpal tunnel syndrome diagnosis down the road.  You should have kept you eye open for one of the thousands of ergonomic laptops that feature an ample wrist rest area that provides an extra layer of protection for your hard-working digits.

Feature #3   - No ergonomic keyboard included

When it comes to the keyboard, the modern laptop is not all that ergonomic to begin with.  And the fact that this un-ergonomic keyboard features a flat, standard QWERTY design doesn’t help matters one bit.  Many laptop users simply forgo their laptop’s installed keyboard and instead plug in a USB controlled model that features solid ergonomic design.

Things we can do to make our un-ergonomic keyboard more ergonomic

So we’re stuck with our un-ergonomic keyboard.  Instead of getting upset and falling victim to any number of work-related health problems, there are some proactive measures we can take to get the best out of the device.

Make your workstation more ergonomically correct

Use adjustable chairs with proper backrests and armrests to help reduce the chance of getting aches, pains or repetitive stress disorders.    Make sure that the laptop is placed at a level just below the seated area, so that your wrists rest comfortably on the keyboard when typing.

Always place the laptop straight ahead of you.  Do not position the computer so that you have to twist or turn in any way to properly view the screen.  This can add up to huge neck and back issues over time.

Keep proper lighting in mind when you position your laptop.  Even if you purchase an anti-glare add-on for your un-ergonomic laptop, you should still not position that computer in the path of direct sunlight or overhead lighting.  Take a desk lamp and place it behind the laptop to achieve a better lighting concept for your workspace.

Engage in good workplace health

Another way to offset the potentially negative impact of our un-ergonomic laptop is to get up and move around!  Over the course of an 8-hour work day, every one should take several short breaks throughout the day to get up and stretch, or if time permits, take a short walk around the block.  The fresh air and natural light is good for the spirit, and the activity helps keep you heart healthy, your back loose and your weight down.

More and more entrepreneurs are choosing to set up their office at home, rather than pay the overhead associated with commercial office space.  But in order to create a home office that promotes productivity and good workplace health, it is important to consider the ergonomic design of your area as well as the office furniture and ergonomic computer accessories you choose to purchase.

The following is a helpful guide to some of the basics of ergonomic home office design, and what you need to create a healthy, productive and great looking work environment.

Install proper lighting

There are several things to consider in terms of lighting your home office – each a potential lighting pitfall unless you know the rules regarding good ergonomic design.

First, you should never place your desk where direct sunlight or overhead light shines right on the monitor.  This can cause you to squint when you work, which leads to headaches and eye strain.  Instead, try and place your desk away from the harshest impact of the sun’s rays.  When choosing lighting for your work area, place small lamps behind the computer – and keep the wattage down.  Both techniques will help you maintain better health and ergonomic design.

It all starts with a great office desk chair

Besides being the place where you will spend the bulk of your time, your office desk chair can also mean the difference between good health and a variety of physical ailments – including lower back pain, carpal tunnel syndrome and other issues.

You can avoid these problems by investing in an adjustable ergonomic chair.  These chairs conform to the unique needs of each individual, allowing for adjustments to the back rest, arm rests, chair height and other crucial areas that help determine how long hours spent at the workplace affect the spine, back, arms and wrists.

Proper Ventilation

Setting up your home office in the attic or basement of your home is not a good idea because these areas rarely receive the proper air flow needed to promote good health in your work environment.  Instead, you should set up your home office in area with good natural air flow from windows or (weather permitting) open doors.

Choosing the Right Computer Equipment

When it comes to choosing the computer equipment for your home office, YOU are the purchasing department, so you have to be educated on the best ergonomic choices on the market.  Look for ergonomically friendly keyboards and computer mouse devices that promote comfort for the hands, wrists and fingers.  Also, anti-glare monitors (or monitor add-ons) help reduce headaches and eye strain and give you the freedom to place your computer in more locations.  These all represent nominal investments, but carpal tunnel syndrome ca not be cured once you have it – so it is a good idea to err on the side of caution.

Creating a Space to Call Your Own

In order to maintain a proper “flow” in your home office, you need to craft a space that is entirely devoted to business matters.  We know you love your family, but if they are coming through and interrupting your work day it is going to be hard to get your business off of the ground.  Try and find a part of the house that meets the requirements above, but still allows you some isolation from the comings and goings of family life.

Whether you’ve got a home office, or have just moved into a new building, setting up your workspace is an important first step towards building the business of your dreams. The information below shows you the most important steps to take when setting up your workstation. Following these steps will help insure that the workstation you create is set up quickly and is built to last.

Step #1: Buy the right office furniture

First, take proper measurements of the area that will comprise your workstation. Then, choose office furniture that will fit comfortably in the area and still provide you with ample room to move around freely. Most desks and chairs list dimensions in their product descriptions, so you won’t have to worry about buying something, assembling it, and then having to return it to the store because it is not the correct fit. Do your homework online before making a purchase.

Step #2: Choose ergonomic office equipment for your workspace

As we spend more and more time working at the computer, we are become more susceptible to workplace injuries such as eye strain, back pain, carpal tunnel syndrome and other repetitive stress disorders. In order to help avoid these potentially serious health concerns, it is important to purchase ergonomically-friendly products when setting up your workspace.

From chairs with adjustable arm and back supports, to keyboards and computer mouse devices built to ease hand and wrist stain, the ergonomic products currently on the market can make a big difference in your workplace health over the long term.

Step #3: Follow the directions

Many people (men, we are looking in your direction) think that they don’t need to follow the instructions included with their office equipment. The assembly instructions for office desks, office chairs and other key equipment is designed to help you put things together in the safest, sturdiest way possible. If you “fudge” following the directions, the equipment may look good, but could be an accident waiting to happen.

Step #4: Align the equipment properly

It is important to consider task lighting and ventilation when setting up your workspace. With lighting, it is crucial that your computer screen is not compromised by direct overhead lighting or natural light. And if these situations are unavoidable, be sure that your monitor features the best anti-glare protection available in order to avoid eye strain issues. Also, you want to set up your workspace in a non-stuffy area that receives proper air flow. However, you do not want to be working in the direct path of a heating or air conditioning vent. This can cause health problems down the line and should be avoided if it all possible.

Step #5: Take your workstation for a test-drive

When you have completed the construction and assembly of your workspace, sit down and give it a spin. This initial period is the best time to make tweaks and adjustments to the workspace, since you will not yet be ingrained with a routine. If you have purchased chairs and lighting that are adjustable, this is a good time to take full advantage of these features to create a customized, comfortable workspace that is built for productivity!

For those that spend much of their workday behind a desk or in front of a computer screen, Cumulative Trauma Disorder (CTD) can be a real medical risk. CTDs such as tendinitis and carpal tunnel syndrome occur in situations where an individual does the same repetitive work over time, causing strain on their wrists and hands.

The computer workspace is a perfect place for carpal tunnel syndrome to show up. Risks are high if you hold one main position throughout the day, such as hands typing on a keyboard or resting on a mouse. If the position you are using is not a neutral position and the hand is bent in some way, this can further aggravate the situation. Finally, putting pressure on nerves or tendons can lead to these CTDs, like when the wrist is resting at the keyboard.

Symptoms of carpal tunnel syndrome and tendinitis are similar, and usually result in pain in the hand, arm, and wrist. Sometimes numbness and tingling will accompany the pain, but in general a sufferer will feel discomfort in their hand or arm.

So what can you do? Instead of thinking about looking for a new career, there are some simple ways to help prevent CTDs or lessen their pain:

Maintain a healthy body and weight. Obesity can put additional strain on a body, especially in the arms, but a healthy individual will be more able to heal from minor stresses and injuries. Along with this is the need to keep your muscles strong and in working order. Muscles that are used for working out will be able to handle stress and strain. To keep fit, maintain a regular workout regime, or incorporate stretching into your daily schedule.

Keep your hands, arms, and wrists in a natural position. Instead of twisting the wrist, keep it straight, and support your arm on a hard surface. Look into ergonomic computer accessories that aid in proper positioning. Keyboards, mice, and desks have all been designed to maintain comfortable positioning. Changing positions and posture regularly will also help by spreading out which muscles are being used.

Tell your boss you need a break. By incorporating smaller, more frequent breaks into the workday, your muscles will have a chance to recuperate, and the stress on joints and tendons will be interrupted. Try 10 minute breaks every 75 minutes or so, and use that time to gently stretch the arm and wrist.

Even though they might be more of a problem in offices today, most CTDs are preventable or even curable if the right steps are taken to fix them. Be aware of pain or tingling in the arms or hands, especially if your job entails repetitive muscle movement. Be sure to seek the advice of your physician or a physical medicine specialist if you have concerns.

For many people “ergonomics” is a strange and intimidating term.  Is it just the hip new thing on the block in the field of workstation design?  Or is it a truly valuable design element that helps enhance worker health and well-being?  To separate myth from fact regarding ergonomic workstations, it helps to consider the following common misconceptions, and the real story behind them.

Ergonomic Workstation Myths

Myth:  Ergonomic workstations are too expensive for most offices

Fact:  Most office furniture companies now feature ergonomic design as a standard part of even their most basic lines of desks, office chairs and other products.  In addition, many laptops and desk top computer now come equipped with wrist rests, anti-glare monitors and other pro-ergonomic features.  These “extras” are often available on even the lower-end models of PCs.

Myth:  For an office to “go ergonomic” they will need to replace all their existing equipment.

Fact:  While purchasing new equipment is the ideal solution when moving towards a more ergonomic office, it might not always be feasible from a budget perspective.  In that case, certain add-ons can be purchased that will make existing office furniture and accessories more ergonomic.  These products can include back supports, wrist rests and detachable glare screens for monitors.

Myth:  Ergonomic design is just an excuse to make funny looking keyboards

Fact:  While many ergonomic keyboards do look odd, there is a method to the madness.  Ergonomic designers have examined the tradition look and feel of many keyboards and realized that in order to make them more comfortable (and still work efficiently) some things would have to be done differently.  As a result, there are now many keyboards with over sized wrist rests, adjustable heights and some that are even split in two, right down the center.

Myth:  The only reason to use ergonomic products is to avoid carpal tunnel syndrome and other repetitive stress disorders.

Fact:  While deterring CTS and other serious workplace injuries is a key component of ergonomic design, there are other tremendous benefits to upgrading to good design.  Proper lighting is an often overlooked part of ergonomics.  When there is a glare on computer monitors or workstations from overhead lighting, desk lighting or sunlight, it causes an individual to squint, which can lead to headaches and related health problems.  Anti-glare devices are a part of improving these conditions via ergonomic design.

Myth:  There is a cure for carpal tunnel syndrome

Fact:  Although many individuals will go through several surgeries in an attempt to help alleviate the pain associated with CTS, there is currently no cure for the condition.  Once a person is diagnosed with carpal tunnel syndrome, the symptoms can be addressed, but not the root cause of the problem.   The only true “cure” for CTS and other repetitive stress disorders is to change the way an individual does their work.  That means proper ergonomic office furniture and workspace accessories, as well as adhering to proper seating alignment recommendations and performing the simple exercises designed to keep wrists and hands healthy.  Through these preventative measures, workers will be able to avoid CTS and maintain good long-term health.