Office workers who spend much of their time using a computer are prone to hand, wrist, and elbow strain. The chances of experiencing strain in these areas increase the longer you use a computer without practicing good habits relating to posture and physical activity. Keep reading to learn some ergonomic tips that can help prevent strain in these areas. If you need treatment for your hand, wrist, or elbow, Orthopaedic Medical Group of Wesley Chapel offers comprehensive services to address these issues.
Practice Good Posture at the Desk
Maintaining good posture at the desk does more than keep your spine aligned while sitting in your chair. Proper posture inherently positions the rest of your upper body to a greater advantage. Sitting up relaxes the shoulders which makes it easier to align the elbows into a more ideal 90-degree angle. This angle allows your wrists to sit straight and more comfortably. Together, all of these posture corrections can help prevent strain that comes from pressure on the joints and compressed nerves.
Simple Activities That Promote Healthier Hands
Other than practicing good posture, the next best thing you can do for your hands and elbows is to take breaks away from the computer. Stepping away from the computer and making an effort to stretch your hands, wrists, and arms every half hour can greatly reduce strain around these areas.
Stretches that can help with strains include:
- Wrist rotations
- Finger extensions
- Palm stretches
You can ask your physical therapist for advice on more exercises or stretches that you can do at work to help relieve tension in your joints.
Curate Your Workspace to Meet These Demands
If your place of employment allows it, you can make modifications to your workspace to better accommodate your bone and joint health. For example, investing in a motorized desk can make it easier to adjust your keyboard and mouse to be more in line with your natural positioning. If you are not able to upgrade to a motorized desk, a simple solution would be to move your keyboard and mouse closer to you to avoid reaching your arm out too far. A cushioned wrist rest can also relieve some tension.
Know the Warning Signs of Neglected Ergonomic Care
Busy individuals often neglect proper care when spending hours at a time on the computer. Doing so can lead to preventable conditions that may require orthopaedic treatment. Such conditions include carpal tunnel syndrome and golfer’s elbow. Carpal tunnel is among the most common and can be identified by tingling or numbing sensations in the fingers. Golfer’s elbow is often associated with pain inside of the elbow and can be triggered by certain movements of the wrist.
These are just a couple of conditions that can occur when you neglect proper care as an office worker. For an accurate diagnosis of your symptoms, be sure to visit a trusted orthopaedic doctor near you.
OMG Wesley Chapel Offers Comprehensive Hand, Wrist, and Elbow Services
At Orthopaedic Medical Group of Wesley Chapel, we offer treatment plans that include hand and wrist services as well as elbow services to address a wide scope of strains in these areas. Contact your local OMG office today to schedule a consultation appointment.
