Computer Related Stress Problems

Circle of Wellness
Physical - Body

Computer Related Stress Problems are injuries that generally afflict the muscles, nerves, tendons and other soft body tissues located on the hands, arms, shoulders and upper back. The problems surface when the muscles in these regions are forced to continually remain tense for prolonged periods of time.

One common Computer Related Stress injury is RSI (Repetitive Strain Injury). Also termed as repetitive stress injury, or cumulative trauma, RSI is one of the many physical disorders caused by prolonged use of computer or other equipment requiring similar motions. The condition can be attributed to improper posture and typing action adopted while working on a computer. It has also been established through a number of studies that many upper limb disorders are also related to RSI.

According to a Statistics Canada study, during a 12 month period in 2000-2001, 10% Canadians 20 years and older were afflicted by RSI. Though computer related stress was not specified as the cause in the report, RSI was attributed to work related activities.


Causes of Computer Related Stress



• Prolonged computer use without adequate rest can lead to fatigue and eyestrain.

• Bad posture and faulty typing techniques can result in pain in the neck, the shoulders, and the lumber region.

• An improper computing environment, with poor lighting, bad air circulation, unnecessary noise, and badly arranged equipment and peripherals can lead to computer related stress.

Conditions Typical to RSI

A variety of health conditions are linked to RSI, including:

• Carpel Tunnel Syndrome (CTS). This is a painful condition that causes pain in the hand and forearm, due to pressure on the median nerve of the wrist. More common in men than in women, it can occur at any age, though typically occurs in the early forties.

• Tendinitis. Tendonitis is the inflammation or irritation of the tendons. Tendons are involved in the transmission of power produced by muscle contraction to move the bones.

• Bursitis. Inflammation or irritation of the bursa, which are tiny sacs located between bones and muscles, tendons and the skin.

• Thoracic Outlet Syndrome. A combination of conditions resulting from unusual compression of the neurovascular bundles by bony, muscular or ligamentous obstructions located between the cervical spine and the lower edge of the axilla.

• Tenosynovitis. Also known as de Quervain’s Syndrome, Tenosynovitis can cause pain in the wrist and forearm area next to the thumb.

• Cubital Tunnel Syndrome. Similar to Carpal Tunnel Syndrome, this involves chronic compression of the ulnar nerve that travels over the elbow, causing pain the arms and hands.

• Tendinosis. Damage caused to the muscles and tendons due to unnatural movement and overexertion of the muscles.

• Trigger Finger and Trigger thumb. These conditions affect the movement of the tendons when bending the fingers or thumb toward the palm of the hand.

• Myofascial Pain Syndrome. This is a chronic musculoskeletal condition that causes burning, aching, stabbing or nagging pain in a single muscle or muscle group.

• Intersection Syndrome. A painful condition affecting the thumb side of the forearm.

• Complex Regional Pain Syndrome (CRPS). Also known as Reflex Sympathetic Dystrophy (RSD), CRPS is another chronic condition involving severe pain caused by injuries to bone and soft tissues.

RSI Symptoms

The various symptoms of RSI are:

•A sense of soreness, tightness, discomfort, stiffness, or burning in the fingers, wrists, hands, elbows or forearms.

•Loss of strength and coordination in the hands.

•Tingling, coldness, numbness and loss of sensation in the hands.

•Fatigue and weakness, leading to a loss of gripping power.

• Stabbing pain that can interrupt sleep at night.

•A feeling of numbness while lying in bed.

•An urge to massage the wrists, hands and arms.

•Recurring pain in the wrist, hands, upper back, shoulders, or neck.

•Hard and wiry muscles in the arms and shoulders.

•Signs of stress such as irritation, sadness, sleep problems, headaches, digestive disorders, backaches and increased blood pressure.


Prevention



RSI should be prevented, rather than taking remedial action after the fact. Follow these guidelines to effectively prevent RSI:

• Be meticulous about posture. Do not hunch forward.

• Do not look at the computer screen for prolonged periods. Periodically take your eyes off the monitor and look elsewhere. Learn and perform small exercises that greatly benefit the eyes.

• Be responsive to pain and fatigue.

• Take regular breaks at regular intervals as much as possible. There are software programmes that can help you plan regular breaks to prevent RSI.

• Perform preventative exercises habitually while working on the computer. A few subscription services are available that can show you exercises that can be done in five minutes, or even less.

• Make sure that your wrists are not resting on the mouse pad, and keep them straight, rather than bent up or down or to the side.

• To prevent eye strain, use a larger font size.

• Do not pound the keys on your keyboard. Hold the mouse lightly as well.

• A number of alternative input devices other than mice or keyboards are now available, such as speech recognition software, and trackballs.

• In order to improve blood flow in the related muscles, and to increase strength, perform regular and systematic exercise, avoid smoking, sleep well and always drink enough water.

• Employ the latest muscle relaxation techniques, such as qigong, diaphragmatic breathing and progressive muscle relaxation, to loosen up the neck and shoulder muscles.


Treatment



If RSI has already occurred, these remedial measures can help:

• Painkillers. Non-steroidal anti-inflammatory medicines, such as ibuprofen, can be used to reduce swelling. In order to treat neuropathic pain, anti-convulsant drugs, like gabapentin, can be administered.

• Cold Compression Therapy. Cold compression is one of the most effective methods of treating occupational stress and reducing the pain and inflammation.

• Massage. Make sure that massage is performed by qualified therapists.

• Soft Tissue Therapy. Soft Tissue Therapy is the decompression of the RSI affected areas, to improve blood circulation and facilitate healing.

• Biofeedback. This can be done to reduce stress-related muscle tension in the neck and shoulders.

• Strengthening Exercises. These can help to improve your posture and reduce fatigue. However, make sure to consult a physician.

• Occupational Therapy. Therapies such as yoga, tai chi or the Alexander Techniques are aimed at enabling the patient to regain strength and flexibility.

• Surgery. Surgery is not always effective, and should only be undertaken if nothing else has helped.

In addition to the above, the patient can use methods such as a ‘mind/body’ approach, or autosuggestions, to get both his body and mind helping him recover effectively.