Any suggestions for the hand pain which i get from repeated motion by using computer?

Question

I am a professional computer user who uses more than 10 hrs a day for the past 7 years, now started hurting more..pls help.

Answer 1

I am a Neuromuscular Therapist and work with this common pain syndrome routinely.

When we put our bodies in static positions frequently or for long periods of time it often results in pain. Sitting at a computer for many hours a day is a classic example. Pain typically shows up in the wrist but the real source of the pain is coming from the position of your chest and shoulders. Slumping over a desk, with your mouse-operating arm extended, puts your pectorals (chest muscles) and shoulder muscles in a shortened position. Anytime we put muscles in this position long enough or frequently enough, the muscles adapt by becoming shorter and tighter, thinking that's the position they're supposed to be in. In Neurological Laws, this principle is known as "Adaptive Shortening". Muscles have an ideal length, and if our activities make them too short or too long, they'll become painful and tight. I see this all the time with computer and clerical workers; their chest and shoulder muscles are short and constricted (concentrically contracted), while at the same time their back muscles are long and tight (eccentrically contracted). Both conditions will cause pain, not only in the neck and back, but also pain, tingling and numbness in the wrist and hand.

It's not practical to change occupations or never work at a PC, but there are simple things you can do to reverse or counteract the effects of sustained body positions.

Here are some suggestions that have worked successfully with my clients:
1) get up and away from your PC every 30 minutes. Walk around the room and stretch. You must break the neurological pattern that your muscles have gotten used to while sitting.

2) If you have a height-adjustable chair, find a 3" to 4" range that's comfortable to work in. Adjust the height of your chair every 30 minutes. This breaks the holding pattern of your muscles and gives your brain a new task/position to adapt to. This minimizes adaptive shortening.

3) Make sure your monitor is directly in front of you, not off to the left or right. Having a monitor positioned to the side forces your neck muscles to remain statically contracted all day.

4) bring the mouse pad closer to you so that you don't have to extend your arm out too far to reach it.

5)sit straight up in your chair, shoulders back, don't slouch. Position your monitor at eye level.

Symptom like yours are routinely diagnosed as Carpal Tunnel Syndrome (CTS), but the effects of pain, numbness/tingling and inflammation rarely have anything to do with compression of the median nerve or dysfunction of the carpal tunnel. However, they have everything to do with constriction in the chest and shoulder muscles which restricts the nerve and blood vessels that supply the arm. When the blood supply to your muscles is reduced your muscles will become very tender and painful and the nerves become irritated. Pain in the wrist is a symptom, NOT the cause of the problem. Wrist braces, surgery, swimming, pain relievers and ergonomic mousepads will do nothing to cure the cause of the problem. These are bandaid approaches, you must correct the source of the pain to see any real results.

Please read the book, "Pain Free At Your PC", by Pete Egoscue. Pete thoroughly, but simply, explains why working at a PC (or most other jobs) causes pain and how to easily resolve it without medications, surgery or elaborate therapy. His suggestions are easy to follow and take only a few minutes to perform. If you follow my suggestions here and Pete's your pain will be greatly minimized or go away completely, guaranteed!

Deep, corrective massage therapy is also very effective. A good massage therapist will be able to release your overly tight chest, shoulder and arm muscles which are causing the problem. They'll also give you helpful suggestions to counter the negative effects that your occupation has on your body.

Answer 2

Carpal Tunnel Syndrome

Answer 3

Carpal tunnel syndome can be treated with physical therapy and does help a lot. Braces can be custom made and lessen the pain. Good luck with it, I've had it for 8 years.

Answer 4

My husband used to suffer the same, when he had a job that required a lot of computer use. He bought a wrist-brace from a pharmacy that helped a lot. It was a velcro thing-y that supported the wrist in the correct position.

Answer 5

Rinse and soak in HOT water for as long as you can.

Hot tub hot water jets for both hands for about 5 minutes a day.

BEST: take up lap swimming with the "crawl" as your stroke -- it strenghens the muscles and tends in the hands and forearms since that's what you're using to crawl through water.

Answer 6

Sounds like carpal tunnel syndrome... I would get an ergonomic mouse pad and a wrist brace. Sometimes you can find the brace at drug stores, otherwise ask your doctor.

Answer 7

Try the Microsoft Natural Elite keyboard; it appears to reduce hand pain.

Answer 8

Use your left hand on the mouse for awhile. Also, use different input devices, trackball, different keyboard. If you switch off you will use slightly different muscles and not have a problem. The voice of experience.

Answer 9

It could be Carpal Tunnel Syndrome. You should go get it checked out.

Answer 10

pads under your wrists while typing

magnets around your wrists (my uncle swears by this)

take in more calcium

exercise the rest of your arm, not just your wrists and fingers