Have you seen the comic strip about a teenager who sends hundreds of text messages? By the last panel, she holds aloft a throbbing, bandaged thumb, six times normal size. The joke: She has “carpal thumb-el” syndrome.

While people smile at the idea of what is often called “Blackberry thumb,” sore thumbs are not a laughing matter. For sufferers, thumb tendonitis can be total agony. This is a repetitive motion injury associated with portable devices like PDAs and phones.

You probably associate repetitive motion injuries, like carpal tunnel syndrome, with desktops and laptops, but they are invading the handheld world. As the number of mobile devices increases, more people have sore thumbs.

Fortunately, these devices—like any tool—can be used safely and ergonomically. Take a little care, and you can enjoy their convenience in comfort:

• Send short messages: Use your device as it is intended, to send and receive short messages. Type documents at your computer workstation.
• Hold steady: When the device bobbles, you move your thumbs more—and more rapidly. Avoid extra movement by holding steady. Use all eight fingers to support your PDA while you type. Hold on with two hands.
• Remember: These are accessories, not your primary computer or your primary means of communication.

Take breaks and stretch to prevent injury

In addition, the principles that prevent injury when working at computers or gardening also apply to using your mobile device:

• Limit your time: Don’t use your PDA or cell phone for more than 20 minutes at any one time.
• Stretch: This easy forearm stretch is good for your hands, too.
• Correct your posture: Are you curled into a “C” to use your phone? Keep your arms at your side and your head up. Don’t hang your head.
• Put it down: Look out the window. Chat with a colleague. Think about the big picture. It’s good for you.

June 15, 2006

Today, I’m going to tell you how to make your stomach disappear. Just in time for bathing suit season.

Contrary to what you might have heard on late-night tv, you don’t need a machine or a muscle stimulator. Just pull in your stomach muscles.

Sounds too simple to believe, doesn’t it? But if you do this, you’ll see results.

In addition to looking better, you’ll feel better. That’s because your abdominal muscles have many important functions. They stabilize your spine. They support your internal organs. They help you maintain good posture—which prevents strain on muscles, tendons, ligaments, and joints.

If you pull in your abdominal muscles:

• When you lift a box, your spine is supported and protected.
• When you put on stiletto heels, you won’t be thrown forward.
• When you walk uphill, you can maintain an upright posture.
• When you walk or run or lift or carry, you’ll be less likely to tire.

To look good and feel good, here are three things you can do:

1. Pull in your stomach.

Pull in the low, deep muscles that do not affect breathing. You can do this 24 hours a day. You can do this while standing, sitting, or lying down. Pull your abdominals away from your belt; pull your stomach away from the zipper on your trousers.

2. Get results from your situps.

• Roll up s-l-o-w-l-y. Roll down s-l-o-w-l-y. Stay in control. Don’t let momentum take over.
• Think about pulling your muscles away from your belt. Don’t use your hips to lift.
• When you finish, your abs should feel slightly fatigued.
• 40 situps are plenty. If you’re doing 100, you might be using muscles other than your abdominals. Slow down and work on form.
• Use my video to check your form.

3. Avoid machines if possible.

If you can’t resist, two are best: the ab slide and the torso track. But you can get the same–or better—results with slow, careful situps.

Now wear that bathing suit with confidence.

May 11, 2006

April Showers, May Flowers, Painful Hours?

Gardening can be hard on your body. Just like any athlete, you need to prepare. Stretch. Drink plenty of water. Use good posture to avoid injury.

Here are some ways to protect the best tool you have in the garden: your own body.

Vary your tasks. Go outside with more than one task in mind. That way, you’ll avoid the punishing, repetitive motions that cause injury. Weed for 20 minutes. Rake for 20 minutes. Prune for 20 minutes. Next, drink some water and admire your work.

Get dirty. Things in the garden are awkward, heavy, dirty, and wet. People have a tendency not to get close enough to what they are doing. When you’re carrying an object, hug it close to you—no matter how dirty.

Don’t overreach. Pruning above your head puts a lot of pressure on your shoulders. Use your arms in a box, from shoulder to hips. If you need to reach above your shoulders, stand on a ladder or step stool.

Avoid bending. The more you keep your ear over your shoulder, the better. So use a longer handled weeder or hoe, and stand up straight.

Step in the direction you shovel. Don’t lift and twist.

Choose the right tool and supplies

No tool is “ergonomic” on its own. The way you use a tool to perform a task without stressing your body is ergonomic. The right tools lets you keep your wrists straight, your back erect, your shoulders relaxed.

• Use a cultivator to weed. Repetitive twisting leads to carpal tunnel syndrome. To pull up more than one weed, use a tool that lets you avoid extremes of motion.
• Use a wheelbarrow or garden cart. For heavy items, take time to fetch the wheelbarrow. It will save you pain later.
• Buy smaller bags of mulch and seed. If you’re gardening alone, buy the smaller, more manageable sizes. You might spend more money, but you’ll save your back.
• Wear gloves that fit. Gloves protect your hands. But gloves can decrease sensation and strength. So choose form-fitting, lightweight gloves.
• Wear sturdy shoes. To stand on uneven ground and carry heavy objects, you need your most supportive shoes.

Safety tip: If it’s been more than 10 years, get a tetanus shot.

If you’ve been hiding indoors during the winter, now is the time to get outside. Walk for pleasure. Walk to lose a few pounds. Walk to raise money for charity. Walk to prevent or ease back pain.

When you walk, remember to take good care of your feet. They act as shock absorbers for your whole system, protecting your ankles, knees, hips, and back.

When your feet are hurting, your gait suffers. And a change in your gait affects the mechanics of your spine.

Most foot pain derives from mechanical problems. Therefore, a few simple stretches can help you mobilize and strengthen your feet. Everyone should stretch and strengthen toes, feet, calves. Here’s how:

Gain flexibility in your ankles. Work on increasing up-and-down motion. Point your toes toward your nose and then away. Repeat. Make circles with your ankles. Now reverse direction and do it again.

Strengthen your feet. Curl your toes under so you can see the five knuckles across the top of your foot. Every time you curl your toes, you strengthen the muscles that support the plantar fascia. Balance on each foot for 60 seconds.

Stretch your toes. Increase the spaces between your toes. Relax and repeat. Sometimes this takes practice, but keep at it and you’ll succeed.

Your shoes also help to keep your feet healthy— or not. If your feet feel tired and achy at the end of the day, it could be that your shoes are:

• Old. Look at your shoes. Are they lopsided? Have they lost their original shape? Are the heels worn down? Like the tires on your car, footwear must be replaced.
• Overworked. Also like tires, footwear must be rotated. Different shoes make you use the muscles of your feet differently, preventing the overuse that leads to injury.
• Ill-fitting. Get your feet measured every time you buy shoes. If your shoe fits in the front but is too big in the back, make a change.
• Weak. The shoe should be strong at the heel counter, the part behind your heel that holds it steady.
• Ill-suited. Maybe your shoes don’t fit the activity. Don’t wear sandals all day. In moderation, these shoes are fine.

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Remember: Children sit in the back seat. And buckle up. Seat belts save lives.

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Baby It’s Cold Outside: Your Neck and Winter Weather

P.S. Answer to today’s riddle: People with neck pain (and those who want to prevent neck pain) use a stool or ladder to change a light bulb. When you arch your neck to fix a light bulb, you give yourself a mini-whiplash. To prevent neck pain, don’t work with your arms above shoulder level.

Today’s newsletter describes the most important thing you can do to prevent and heal computer overuse injuries.

Cornell University research has found that keying for 8 hours is, for your fingers, equivalent to walking 10 miles for your feet.

If you are keyboarding every day, you need to prepare like an athlete to prevent injury: Stretch. Drink water. Take breaks.

By “stretching,” I mean taking 15 minutes every day to stretch the large muscles of your body: your trunk, your arms, your legs. Stretching these muscles helps prevent neck and low back pain—the most frequent and disabling injuries to computer athletes.

Here are some pointers to help you work stretching into your daily routine.

Who should stretch? Everyone should stretch: children, adults, men, women. If you have an injury, you should be stretching and strengthening the site of the injury.

When is the best time to stretch? First thing in the morning, stretch for 15 minutes.

Do I have to stretch first thing in the morning? People who stretch in the morning are most likely to stretch every day. But as long as you stretch every day, the time doesn’t matter.

How can I make time to stretch? Link stretching to some other activity. For example, stretch while you watch the evening news on TV. Do three quick stretches before you eat lunch.

I forget to stretch. Keep at it. It takes 21 days to make a habit. Set an alarm to remind you. Post a note on your computer.

Where should I stretch? Anyplace that is convenient for you: living room, bedroom, hotel room, office.

Do I have to lie on the floor? To stretch your back, lying on the floor is most effective. But you can do many helpful stretches while sitting or standing.

I don’t have 15 minutes. Then stretch for 5. Even 5 minutes a day will make a difference— and that’s far more effective than 35 minutes of stretching once a week.

Start right now. Visit my website now and follow the instructions for a quick forearm stretch. That wasn’t so hard, was it? Do it again tomorrow.

Get help. Through December 31, my DVD/video “Stretch Away Back Pain” is on sale: two for the price of one. An assistant guides you through the stretches, showing you proper pace and technique. Call me, (781) 899-6289, or visit my website to order.

Your Goal for December: Stretch Every Day.

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We adults think we spend a lot of time at the computer. But children spend as much or even more time.

Like adults, children can suffer from fatigue and pain due to the way they sit, keyboard, use a mouse, and write.

To avoid injury, children must work with good posture. For good posture, a child’s workspace needs to fit.

Does your child’s workspace have these problems?

• Chair too low. If I were going to buy one thing for a child’s workspace, it would be an adjustable chair. That way, the work area can grow as the child grows.
• Keyboarding surface too high. Many children’s desks are 30 inches high. A keyboarding surface should be no higher than 27 inches and should be at least 3 feet wide.
• No way to look straight ahead and type from a paper or a book. Children end up craning their necks to read papers and notes. Add a copy stand that is in line with the monitor or teach a child to tape papers to the bottom of the monitor.
• No footrest. Use the fattest volume of your home encyclopedia for a footrest. This raises knees above hips for comfort.

Of course, you can’t buy a new desk every time you buy a new pair of shoes. So walk around your house with a yardstick and measuring tape. Ask: Is there a better chair? Is there a different table? How can I help the child work so his or her arms and legs form right angles?

Keep in mind the three things that children, like adults, need:

1. The ability to sit comfortably and with good posture. See the picture on my website.
2. An environment that aids concentration. Not too hot, not too cold, adequate lighting and no glare. Place the monitor perpendicular to a natural light source to reduce glare.
3. Room to store books and papers. Keep papers off the floor to avoid slips and slides.

Teach your child A, B, C: Always rest your upper Back against the Chair.

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July 27, 2005

Today’s newsletter describes carpal tunnel syndrome. With a change in habits, people can prevent and recover from this illness.

The words “carpal tunnel syndrome” strike fear into the hearts of knowledge workers.

What is the carpal tunnel? All the tendons that make your fingers work the keyboard go through a tunnel in your wrist made up of eight carpal bones and a thick band of ligament. Nine tendons and one nerve go through that tunnel.

Where is the carpal tunnel? To find your carpal tunnel, put one elbow at your side with your forearm and palm facing the ceiling. Take the index finger and thumb of your opposite hand and put it around your wrist as close to your hand as you can get. This is the carpal tunnel.

What creates carpal tunnel syndrome? Anything that takes up space and puts pressure on the nerve will create carpal tunnel syndrome. For example, swelling due to pregnancy can cause carpal tunnel syndrome.

Why does keying cause carpal tunnel syndrome? If you’re working without breaks, the tendons that power your fingers become hot and swollen. They take up extra space and put pressure on the nerve.

Where are the symptoms of carpal tunnel syndrome? Pain, numbness or tingling in the second and third fingers, half of the fourth finger, and the thumb. Your fingers might feel swollen.

What are not symptoms of carpal tunnel syndrome? If your little finger hurts, you don’t have carpal tunnel syndrome. If your wrist hurts, you probably don’t have carpal tunnel syndrome.

Is carpal tunnel syndrome permanent? No. With a change of habits, people recover.

How can you prevent carpal tunnel syndrome? The number one cause of carpal tunnel syndrome is poor posture at the keyboard and incorrect arm position.

• Keep your shoulder blades against the back of your chair.
• Keep your elbows at 90 degrees and your wrists straight—not bent down or up.
• Drink water while you keyboard.
• Pay attention to what you’re feeling and recognize the first signs.

Are you worried about carpal tunnel syndrome? Don’t procrastinate. The sooner your get help, the easier it is to cure.

How do people recover? Improve posture. Drink more water. Stretch forearms regularly. Rest between times at the keyboard.

Correct posture, rest and water keep your hands healthy.

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June 15, 2005 Today's newsletter urges you to take a break for lunch. Computer athletes who eat away from their desks can deliver peak afternoon performance. In Defense of Lunch Banish Crumbs from Your Desk Does your keyboard snap, crackle and pop? Do you habitually wolf down a sandwich while staring at a screen? If so, here's an easy way to increase your on-the-job productivity: Take a break for lunch. Eating away from your desk is good for your health and your body mechanics. But it's also a great way to get more work done. Think about it: If you're holding a doughnut, you can't keyboard. If you spill coffee on a spreadsheet, you have to print it out all over again. If you can't find your notes under old sandwich wrappers, you lose your train of thought. If there are ketchup packets in your pen drawer, where is your pen? Simply by segregating what you do where, you can dramatically improve your work environment, your mood, your health and your productivity. Lunch is not a two-hour, three-martini blowout. You can eat lunch away from your desk in as little as 10 or 15 minutes. Here's how: One day at a time. Eat away from your desk just one day a week. Choose a day when you have an appointment right before lunchtime. Then glide into lunch. Track your time online. Are you spending unproductive time online? Cut down on nonproductive computer time in exchange for some refreshing time away from your screen. Watch yourself. Look at that posture: sandwich in hand, twisting to keyboard. Think about what at-desk eating is doing to your spine, and you'll be more inclined to eat somewhere else. Harness your ambition. A professional workspace is free of crumbs and food trash. Eat away from your desk and your workspace stays neat. Get outside. A change of scene and some fresh air reboots your concentration and renews your energy. A quick walk is good for muscles that have been sitting all morning. Make time for yourself. If you run errands on your lunch hour, you still need to eat. Carve out just 10 minutes for yourself. Resist peer pressure. In some offices, face time matters. But eating at workstations is bad for business. Spills ruin equipment. Smells distress visitors. Make a conscious choice to take a break. Power lunching: In 10 minutes, you can rest tired muscles, breath in some fresh air, and gain energy for a productive afternoon. Back to Top ************************* May 11, 2005 Today's newsletter tells you how quick breaks help you avoid fatigue and pain. For your mind and your body, even 10 seconds can make a difference. Get Up and Move! Change your posture, reboot your brain Variety is the spice of life. It's also the secret to avoiding repetitive motion injuries. People who vary their work activities throughout the day are more likely to avoid painful shoulders, aching hands, sore backs, and tender wrists. By mixing up your activities and taking frequent breaks, you can keep your body healthy--and maybe even increase your productivity on the job. Just 10 to 30 seconds, every 30 minutes You might worry that taking breaks will make you less productive. You imagine Dagwood Bumstead, lolling around the water cooler until Mr. Dithers chases him back to his desk. Fortunately, there's no need to go out for pizza in order to rest your wrists. In just 10 to 30 seconds, right in your cube or office, you can refresh your mind and your body. Make a small change every 30 minutes and you'll prevent fatigue and injury. Here are some ways to quickly readjust your body posture: Adjust your equipment. Increase or decrease the magnification of your screen. Adjust your footrest. Change the angle of your keyboard. Raise or lower your chair. With each tiny change, some muscles relax and different muscles start to work, preventing injury. Mix things up. If you have to make phone calls and keyboard, make a few phone calls, then keyboard a bit, then go back to the phone. If you have a separate keyboarding surface and desk space, move back and forth between the two work areas. Speak face to face with coworkers. It makes a nice change from email. And it's good not only for your body but also for office camaraderie. Walk to the printer. Don't let your hard copies accumulate. Stroll to fetch them every time you print, even if it's just two steps away. Drink water. You get the walk to the faucet or fridge, and you keep your muscles hydrated, which prevents injury. Stand up every time your phone rings. Ideally, stand up and walk around while you speak. But even if you need to sit down to take the call, you've still had a break. Look out the window. A respite for body and soul. Break for success: In a few seconds, you can uncramp tired muscles, correct bad posture and gain new energy for the task at hand. Back to Top ************************* March 31, 2005   Today's newsletter focuses on preventing injury to your shoulders. When you use your mouse, keep your hand loose and avoid overextending your arm. Mousing Around Like tennis elbow, mouse shoulder is painful and preventable Stretch. . . s t r e t c h . . . s t r e t c h . . . s t r e t c h . . . snap! Overstretched or overused, your tendons can react like a worn out elastic band. Irritated tendons are inflamed tendons, and inflamed tendons hurt. People who play tennis know this pain as "tennis elbow." Computer users feel it as "mouse shoulder." This is the pain that results when one or more of the tendons attached to your rotator cuff become irritated, brittle or torn. You might find it difficult to put on your coat. You may feel pain when you reach forward. Sleeping on the affected arm might be uncomfortable enough to wake you. You can escape this sort of overuse injury by paying careful attention to the way you use your mouse: Stay in line. Your mouse should be in line with your keyboard. You should be able to reach the mouse easily. Don't stretch forward. Don't reach up or down. Just make a smooth motion and keep your elbow close to your body. Check your fit. Different size feet require different sizes of shoes. Different sized hands require different sizes of mouse or trackball. If you're clenching your hand all day, you'll irritate your tendons. You shouldn't have to grip your mouse; rather, aim to keep your whole hand relaxed. Don't bobble. Your keyboard support should be firm. If the support isn't firm, it will move when you put your weight on the mouse, requiring you to apply more pressure to click. The greater the pressure, the greater the strain. You want to use as little pressure as possible, so you require as little of your hand as possible. Don't overuse. Take regular breaks, at least once every 30 minutes. Stretch and relax your hands. Learn keystroke commands so you rely less on the mouse. Here are a few for Windows and Office: Ctrl C Copy Ctrl X Cut Ctrl V Paste Ctrl Z Undo Ctrl-Esc Go to the Start menu Alt F4 Close the active application Here's the cheese: Keep your hand relaxed. Keep your arms close to your body. A clenched fist and an extended arm lead to pain. Back to Top ************************* February 28, 2005 Today's newsletter focuses on preventing injury to your spine and your arms. With a few simple adjustments, you can make your desk chair more supportive--and more comfortable. Sitting Pretty Get comfortable and prevent injury by adjusting your chair Does your desk chair feel a little bit like your VCR? Too many buttons and levers? Not sure which one to push? Should you raise the back? Lower the seat? And what about those armrests? A few simple changes can make you more comfortable and protect your spine, neck, shoulders and arms. Remember, on its own, your chair can't be "ergonomic." The way you sit and work creates an ergonomically sound environment. So ask yourself these eight questions about your chair: Is your seat parallel to the floor? The seat should not lean back--that's the equivalent of being tipped back on two legs. Is your back perpendicular to the floor? You should be upright, with your ear over your shoulder and your shoulder over your hip. Does the chair support your thighs? Sit back in the chair. Put your hips back in the chair as far as you can. When you do that, the majority of your thigh should be supported by the chair. On some chairs, you can move the seat pan in or out to accommodate the length of your thighs. Does the edge of the chair touch the back of your calf? If you answered yes, your chair maybe too big. Try moving the seat pan back, but if you are 5'4" or shorter, you may need a small chair. Are your forearms parallel to the floor when you keyboard? Adjust the height of your chair so they are. Are your knees as high as or--even better-- higher than your hips? Keeping your elbows at 90 degrees with your hands on the keyboard, your knees should be above your hips. Is the backrest high enough? The bottom of your shoulder blades should touch the chair when you are keying. Are your arms close to your body? The inside of your elbows should touch your body. Don't let the armrests make you stretch to reach them. For most people, the best solution is to push the arms down and out of way. The Bottom Line: Take a minute to look at the way you sit, and you'll be more comfortable all day. Back to Top ************************* January 26, 2005 Today's newsletter focuses on safeguarding your vision. If your eyes feel tired at the end of the day, five simple steps can boost your eye energy. Eyes on the Prize How to work productively and protect your vision Computer users know that it's important to change position in order to avoid overuse injuries to hands, shoulders, back and neck. In the same way, repetitive strain can harm the small muscles around your eyes, making it difficult to work comfortably- and even harming your vision. With a few simple precautions, you can dramatically improve the work environment for those baby blues. Here's how: Follow the 20/20 rule. Take regular breaks. Every 20 minutes, look away 20 feet for 20 seconds. If you're near a window, gaze into the distance. If you're in a cubicle, focus on the wall outside your entryway. Clean your screen every day. Your eyes work harder when you're peering through dust and dirt. Do not use water or fancy cleaners-just dust with a soft lint-free cloth or screen wipes. Be like Goldilocks. Not too close, not too far. Keep that screen 18 to 24 inches away from your eyes. That's just right. Mix big and small. Working on a long document all day? Change the way you view it to make the text larger or smaller. In Microsoft Word, click "View" and "Zoom" to see your choices. That way, you'll use different eye muscles throughout the day. Make sure your screen stands up straight. You wouldn't watch television at a strong angle. Don't use your computer that way either. Choose a soothing color. Change your desktop background color to olive green. For Windows users, here's how: At the Start menu, click on "Control Panel" Click "Appearance and Themes" Click "Change the desktop background" At the "Appearance" tab, select the "Olive Green" color scheme. Click "Apply." Then click "OK." The Big Picture: Everything you do to make life easier on your eyes makes life easier on you. Back to Top