Does Anyone Get Arm Ache When Using Their Computer ?

14 years ago

Hi

This is what I found on one website called webmd (Hope it's useful to you!):
"
Arms and Shoulders Ache? Try Exercise

Exercise May Beat Ergonomics for Easing Work-Related Pain, Study Shows
By Miranda Hitti
WebMD Health News
Reviewed by Louise Chang, MD

July 26, 2006 -- If your upper body aches at the end of the workday, exercise may be the way to ease your soreness.
In fact, exercise might help more than some more expensive ergonomic interventions, Dutch researchers note in The Cochrane Library.
Researcher Arianne Verhagen, PhD, MSc, a physiotherapist at Erasmus University Medical Centre in Rotterdam, the Netherlands, and her team reviewed 21 studies on work-related arm, neck, and shoulder complaints. The studies included 2,110 patients.
"On the whole, I give exercises the benefit of the doubt, but technically not all studies show positive results," Verhagen tells WebMD, in an email.
The Ergonomics Alternative

Ergonomics has for decades been considered a solution to such workplace problems. It's the way your physical environment -- such as your work space or computer -- interacts with your body.
For instance, your computer keyboard may be placed at an angle that strains your wrists. Or maybe you hunch over your desk, or wedge your phone between your ear and shoulder.
Doing that for hours, day after day, year after year, may create pain in the back, shoulders, or wrists. Ergonomic interventions are intended to make your work space and equipment better suit your activities. Some computer keyboards and chairs are designed with proper ergonomics in mind.
What Works?

The reviewers checked the studies' data on ergonomics, exercises, massage, and other methods of easing work-related upper body pain.
Exercise was covered in 14 studies and included:

Strength exercises
Endurance exercises
A type of stretching called proprioceptive neuromuscular facilitation (PNF)
Feldenkrais therapy, a type of gentle bodywork that increases flexibility and coordination

Most of the exercise studies showed beneficial results, but not all, Verhagen says. No particular exercise type stood out as being best.
But, "The benefit of [expensive] ergonomic interventions in the workplace is not clearly demonstrated," Verhagen's team writes.
The researchers aren't promising exercise will fix work-related upper body pain. They're also not dismissing ergonomic strategies.
The studies' methods varied and weren't all of top-notch quality, so some of the evidence is "limited," they note."

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mudmat

14 years ago

Previously, I got the aches too.. But now it seems that my arms are seasoned so does not feel the aches anymore..

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rrm 9 years ago

I don't know if this is what you have or not, based on the actual scarcity of described symptoms. Lots of folks know what carpal tunnel syndrome is, but not nearly as many know about cubital tunnel syndrome. Think of cubital tunnel syndrome as being like carpal tunnel syndrome in the elbow. It's pretty common. And growing, because of the increasing sedentary (and high tech) nature of modern work.

I told my wife years ago with the advent of computers, cell phones and all the rest that we would start seeing lots more finger, thumb, forearm and shoulder issues due to how we use our joints when we hold and use these devices. Nerve compression problems (which is what both carpal and cubital tunnel syndromes are), caused by prolonged flexing of the arm when talking on cell phones and texting, sitting at a computer with the elbow pressing on a chair arm or suspended while the wrist supports the weight on a table or desk edge, things like that, cause a ton of problems, like tingling, numbness, pain, aching, even muscle weakness and wasting in really bad cases. Add repetition strain to nerve compression and you have a real problem, though usually fixable without major medical intervention.

The elbow is not meant to be hyperflexed more than a few minutes at a time. It's an unnatural position. That's why we tend to switch arms when we're on the phone a lot, without even thinking about it.

Reminds me of a saying I heard years ago... A guy went to a doctor and said, "Doctor, it hurts when I do this." The doctor said, "Then don't do it!" Sometimes easier said than done.

Originally Posted by mudmat

Previously, I got the aches too.. But now it seems that my arms are seasoned so does not feel the aches anymore..

Seasoned? :confused: Skillets can be seasoned. Food can be seasoned. Wood can be seasoned. I'm not at all sure that bodies can be seasoned. Maybe conditioned to accommodate. But I'll tell you what IS possible: sometimes nerve compression has gone so far that the nerve can no longer carry the impulse even when pressure is relieved. Then you won't feel pain, but muscle atrophy and strength loss occurs. "No pain" is not always a good thing.

Ron
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Neil Morgan

14 years ago

I had pai like this a few years ago and I worked out it was because I was resting my wrist on the desk.

So I invested in a gel wrist rest - problem solved!

Cheers,

Neil

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WinsonYeung

14 years ago

I use computer whole day but i do not encounter aches before.
WHen i'm tired, i will change the position of using my notebook

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tomw

14 years ago

Often this is due to bad workspace ergonomics. If you look around the web there are hundreds of places to get advice about setting up a comfortable workspace to help avoid things like CTS. As Neil says, get a gel wrist pad. For some people this is not enough because of the stationary position of the arms and wrist. One of our developers had a real problem with this and he overcame it by actually exercising his arms and wrists while at his workstation. He uses something called a Powerball.

NSD Powerball Gyroscope for sports and fitness, carpal tunnel, tennis elbow, tendonitis, wrist pain and grip strength

If all else fails I'd recommend getting one of these.

Thomas

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Steve Steinitz 14 years ago

Hi,

I found that supporting my arm at the elbow helped. If your elbow rests on something, your shoulder and/or wrist needn't support the weight of your arm. As Neil intimated, supporting your arm with your wrist can cause problems.

As far as switching the mouse from side to side (is that what you are doing?) I would suggest just keeping it on the left side. That way its closer to the main keyboard and makes a logical setup -- from left to right: mouse/trackball, main keypad (dead center), navigation, numeric pad. With the mouse on the right, the whole setup is less idea if you (correctly) center the main keypad directly in front of you: the mouse/trackball is then a mile away.

Moreover, I have been using Logitech Marble Mouse trackballs for many years. My clients, friends and family use them as well. Trackballs work better than mice: they don't jam and provide more precise control. Once you use a trackball you'll wonder why/how people persist with mice. Come to the dark side Once particular plus of the Logitech Marble Mouse trackball is that it is symmetrical and so can be used right or left (preferred).

Cheers,

Steve
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JOhnny Depth

14 years ago

I'm doing strength training everyday so I don't have a problem on my arms.

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tigertale 14 years ago

Check out the videos on my blog.

They're free.

I have been a licensed massage therapist since 1991 and have both developed and researched techniques for preventing and reversing carpal tunnel syndrome and other causes of numb hands and hand and forearm pain.

I have two videos posted so far - Discomfort Free Numb hands? Tendonitis? What you need to know about the hand, wrist and forearm. and Discomfort Free Self-Help Techniques for hand, wrist and forearm. Part 1
The first explains what you need to know about the wrist, hand, and forearm. The second is Self-Help Techniques for the hand, wrist and forearm.

Any and all feedback is appreciated, both from the info on the site and about the site itself.

Thanks,
Hilma
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Anthony Smith

14 years ago

There is another post very similar to this, I haven't heard of RIS in computer nerds before (hehe!) but i know carpel tunnel is common if you don't support your wrist, hand, arm, correctly. thats why i give myself as much arm space as possible, so i can adjust if i start to get sore. or hey, painkillers probably work wonders too. haha.

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Steven Carl Kelly

14 years ago

I came here to say that when I visit porn sites, one of my arms aches, but I think I'll refrain from making such a tacky comment.

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st0rmbreaK 9 years ago

I have had pains as well, but what I think is happening is that when you use your mouse, your hand is actually in the position of being pushed upwards. If you try putting your other hand on your mouse forearm and stretching your hand upwards (like pushing against a wall), you'll feel your forearm muscle poke upwards. If your arm needs to use muscles to use a mouse, then it's obviously a position that your body isn't supposed to be in because it needs to use muscles to get into that position i.e. it isn't natural. What worked for me is elevating your wrist about your hand so that your entire hand droops comfortably downwards. This is the hand's natural position. Just make sure when you're using your mouse or keyboard, tilt it AWAY from you so that your hand is more comfortable. You might need to find the perfect position that doesn't stretch your hand upwards or downwards. Remember to keep your elbow on a soft surface as well. It might look stupidly silly but it'll save you lots of money and pain. It worked for me, hopefully it works for you as well.
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imeasysales

9 years ago

There are exercises you can do regularly when using the computer. You could do some forearm exercises or try some yoga. I like to exercise a lot when I use the computer all day, it helps me think clearer and gets rid of any pains and aches I have.

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dids

9 years ago

I tend to take a couple of min stretch every hour or so helps a lot

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twister85

9 years ago

Get a better chair. So that your hand rests on the mouse while your elbow on the hands of the chair. maybe having your hand in the air causing it?

Just an advice.

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Lokahi

9 years ago

The right table set up makes all the difference. At one time, I had my mouse resting on the table, while chair was a little too low. The edge of my left hand would hit the table when I went to touch the mouse. After a month of this, the left side of my left hand, including pinky finger froze up,so it was difficult to even move my hand. Took several months to get back to normal feeling with no pain. My point is,take this situation seriously. Pain is your body's warning sign that something is wrong, listen now or suffer later. Just work on mouse placement (desk/chair height, etc) till you find one that causes less fatigue on your hands/arms when working all day and as suggested take frequent breaks for your hands/arms sake.

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Ruth Hendrickson

9 years ago

Try using the keyboard more and the mouse less and use a wrist guard. For example when scrolling down the page, use page down and arrow down keys instead of scrolling with the mouse.

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Fazal Mayar

9 years ago

You don't put your arm the right way on your table. Make sure its well rested on the table and take breaks frequently.

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tashrif

9 years ago

I do get shoulder aches, but not arm aches

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AprilCT 9 years ago

Does your chair have arms on it where you can rest your arms? If it isn't the correct height or comfortable on the arms rests, get enough padding on there until it feels right for you. As for your wrists, there are rubber wrist rests that sit in front of the keyboard you can buy, as well as a gel-filled mouse pad, if you use the mouse that will support your wrist.

It also sounds like you need to get some physical exercise. A foam ball to squeeze in your hands will help. Just don't leave that out when you are finished with it because animals and other people will think it's a toy.
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cupcakemonster

9 years ago

I had this problem a few months ago and it got pretty bad - to the point where I started freaking out about it. My advice is - DON'T ignore it. Most of us IM-ers spend a lot of time on the computer so be ready to invest in your comfort. The right mouse can make a huge difference. Also, if you have big hands and your keyboard typing feels cramped, also invest in a bigger, nicer keyboard.

All I had to do was go in for 2 treatments of acupuncture and start using a mouse for everything (except typing, which doesn't hurt). No more pain. Problem solved.

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raydp

9 years ago

I struggled with this for ages. I found gel pads awkward to use but now employ those "Wrist Sweat Bands" used in Tennis and other sports. I use two, or more, one on top of the other. This makes a nice soft pad that goes wherever your hand goes.

Ray

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Nuno

9 years ago

I have wrist problems for a while and all the equipment I could get (sometimes I even need to sleep with a wrist support).
In the end the only good solution is to rest, but when we cannot do that...

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AlexGeorge

9 years ago

I sometimes can get back and arm pains due to bad posture and being so caught up with my sites. It's good to take a break every now and again and stretch your muscles. Posture is something that causes this too, and it's good to sit up straight and not slouch. Comfy armchairs can be the worst for this.

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tamarapatzer

9 years ago

One reason you get arm ache is you are not sitting properly. You have to set up your work station so you are not straining your body and you also have to take breaks at least every 50-60 minutes. I know I get pain in arms, neck, shoulders when I am not sitting right.

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Story

9 years ago

I don't get such an ache. But I noticed that the skin under my wrist have grown thicker after years of brushing against the table.

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scubasteve-cr

9 years ago

You don't have proper posture while using your computer, so your body pays the price.

There's a few things that a person should spend as much money as possible on. One is their bed, since you spend 1/3 of your life in it. For us online marketers, you should spend as much money as you can on a good ergonomic chair, and a desk that perfectly fits you.

For me, one of the best purchases that I've made for my office is I had a standing desk made, customed to my exact dimensions. My dual monitors are at the exact height, my keyboard and mouse are also at the perfect required height so that my forearms are at a 90 degree angle, elbows tucked to my side.

Get your posture in check. Things will only get worse for you if you don't.

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frank-germany

9 years ago

the pain is caused by the repetative movements
you may for example use the same finger to click the mouse

for me it helped to switch from desktop to laptop
and get a trackball

http://www.google.com/imgres?imgurl=...Q9QEwBA&dur=74

and then switch them at least every few days

and I have used a thing call gripmaster
that can help fast

Gripmaster: Fitnesstraining für Gitarristenhände | Guitar-Blog

Frank

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An Al

9 years ago

Umm...yeah, the OP hasn't logged in in 4 years. I don't think he's getting anyone's advice, lol.

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rrm 9 years ago

Originally Posted by An Al

Umm...yeah, the OP hasn't logged in in 4 years. I don't think he's getting anyone's advice, lol.

Yep, he may not, but guarantee that some others who read this thread can benefit from some of the comments here about a problem that affects many thousands of people. Could be an IM opportunity in this!?!?!?

Ron
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Beverley Boorer

9 years ago

if none of the above tips work, try using Dragon Naturally Speaking so you willnot be using the mouse so much.

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Tbyrd626

9 years ago

Make sure your wrist is flat, and ice it at night before bed to help with inflammation. I ice my wrist when it aches and it really helps.

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celente

9 years ago

I would recommend 1 walk per day even if you working 12 hours shifts on mr machine.

It gets the blood flowing and I find stops RSI, and just as an added comment, I find my best and most profitable ideas have been out on my walk or in the shower. :-)

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tpw

9 years ago

The only time this becomes an issue for me is when I am looking at porn sites.

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aceshigh888

9 years ago

wow that's tough. Well my opposite elbow is taking a beating because my chair has hard plastic arm rests and my elbow has had the sheat rubbed out of it!

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LilBlackDress 9 years ago

Originally Posted by aceshigh888

wow that's tough. Well my opposite elbow is taking a beating because my chair has hard plastic arm rests and my elbow has had the sheat rubbed out of it!

I had that problem also to the point where my one elbow was cracking and flaking. I invested in arm pads for the chair - gel cushioned arm pads. They are wonderful. They feel good and my elbows are back to being smooth. They are not cheap but they are worth it.
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- Nuno 9 years ago
  
  Have you tried standing your arms at the table with something soft beneath? Even socks will help.
  
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Treeofl1

9 years ago

My back gets sore if I lie in bed awake for too long :\

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Stefan Shields

9 years ago

There are all kinds of problems like this in this world. It's just a consequence of the job.

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Burton Lancaster

9 years ago

The beset position is your next position

... try alternating between regular mouse, trackpad, and track ball during your day to divide the workload better.

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kylenelson24

9 years ago

I typically get a pretty bad pain in my right shoulder blade from extending my mouse.

Time to get maybe one of those ergonomic chairs and desks! Have a hard time dropping $300 on a chair though!

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thedanbrown

9 years ago

You should research on Google "Office Ergonomics" and figure out what's wrong with your setup and what's causing the pain

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lanadecals

9 years ago

Great info. Glad everyone kept contributing to the thread. I've just begun having these problems these past few months. The numb/sore hand and wrist. I've just purchased a trackball mouse and a powerball for the hell of it. Let's see how that works out.

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illiptic

9 years ago

Are you using a laptop?

I had this problem and a fixed it by simply using books to adjust the height of my laptop to a more comfortable level.

Look around to see what quick adjustments you can make!

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LilBlackDress 9 years ago

Also consider using voice recognition software and stop using your arms so much.
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JanePlaten

Banned 9 years ago

Instead of sitting down to work and getting up 7-8 hours later, try changing your positions every now and them. The standing office is a great solution to arm and back pain due to the sitting position. Try it out. If you do not have the standing office, try placing your laptop on something higher so that you can work while standing. Alternate positions 1 hour and a half seated, 1 hours and a half standing. Also, try doing some kinetotherapy before matters get worse. Numbness and pain in the arms can also be caused by problems of the upper spine.

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daveclarkonline

9 years ago

It's been said previously but I agree that the problem is probably due to posture.

A google image search for office ergonomics shows the best way to set up your workstation.

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spearce000

9 years ago

I use a software program called WorkPace - you can download a trial version here » Wellnomics (not an affiliate link).

The software basically monitors your computer use, and gets you to take "micro pauses" after a certain number of keystrokes or mouse clicks. It also prompts you to take breaks every so often. It stopped the pains in my hands I was getting, and I can't sing its praises highly enough.

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johnben1444

9 years ago

It's natural if you stay in one position you might experience pain from prolong stand still.

It's always recommended to move around every 45 to 60 mins for a few minutes. Instead of calling the messenger to get you a tea cup why not do it yourself.

Moving around will also help you free up muscle cramp and bring you to alertness.

You should also exercise daily, it's very beneficial.

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bwh1

9 years ago

I got used to the pain in my wrist and arms, the real problem is the pain in my butt after sitting 14 hrs on it each day dealing with some clients I have.

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lanfear63 7 years ago

It depends what your watching
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seriousmny

9 years ago

I'm a transcriptionist and I've been working in the field going on 17 years. When I worked in the hospital as a medical transcriptionist they had a downloadable program which is still available today that will pop up at intervals of 15, 30,45 or 60 minutes. It reminds you to stretch and even has the exercise pop up and show you how to do different kinds of stretches. The stretch index can show you specific hand exercises that can be used on your breaks. It can be found at Ergocise.com.

It is very important you take care of your hands and make sure you take breaks. I've had carpal tunnel and elbow issues due to the volume of work I do. In the past I've had to scale back and take a break from my work but more importantly had to make sure I took my scheduled breaks.

Speech recognition software like Dragon Naturally Speaking which has already been mentioned can also help you catch a break and not use your hands as frequently. I use it as well. Once the program learns your voice, it makes fewer mistakes and produces better quality work.

When you run your own business at home it is easy to just sit down and go all day long without considering taking a break. That's a mistake. I know that sometimes when the creative juices get flowing you are tempted to not take a break and just bang out that work, but you have to step away from the keyboard and let your hands rest.

Take it from a person who knows, it's no fun when you are in pain. An ounce of prevention is worth a pound of cure.

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Rod Dinero

9 years ago

Dont be sitting in front of the computer for so long, stand up and walk around each 45 minutes or so. I also found out that working out everyday helps a ton with joint pain and its awesome for your health in general.

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douneedit2

9 years ago

It's amazing how much pain can come from a short ride on the mouse, And as the others have mentioned, I have to stop and exercise my hand a minute, I have a squeeze ball, and just take a break from the mouse and squeeze...
Cheers
Howard

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NateYoung

9 years ago

If you have ever taken a typing class they teach you to arch your wrists which would not only hurt your wrists but your arms as well. They teach you that you have to do that in order to type quickly and effectively. They also teach you to sit up straight and put both feet on the floor which I think is a complete back killer especially for those of us who have a few back problems.

I think people would have less pains and wouldn't get carpal tunnel if teachers stopped teach people to type that way. I guess that's why I dropped typing in college not to mention when I took this class I was already typing 55 words per minute and I found when sitting up straight my typing speed went down to 15 words per minute as it just didn't feel natural.

I type with my wrists flat on the computer and slouched in my chair when I was working in call centers. Now that I work from home I still have my wrists flat on the computer and I still slouch in the chair. For me that works better and I never have any pain so I say type whatever way it feels natural to you.

I can't comment on if getting up every 45 minutes will actually keep your wrists and arms from hurting because I'm a typing instructors worst nightmare when it comes to typing etiquette not to mention I can't sit still for long periods of time without getting up. I guess it must be ADHD lol ;-)

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Robert T Jillie

9 years ago

Originally Posted by hjm218

Hi all,

When I use my computer, my hand and forearm start to ache with
the repetitive use of the mouse. It's become a real problem so I
was wondering if anyone had any tips to offer.

I do swap arms but this doesn't solve the problem, it just means
that I finish up with 2 arms that ache instead of one !

I know repetitive strain injury (RSI) is common in supermarkets
and factories etc, but I didn't know it would happen just using
a computer mouse.

Thanks for listening to me.

John

Hey John,

Try supporting your elbow on something. This takes some of the strain off of your shoulder and/or wrist and helps support the weight of your arm.

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wholesale blogger

9 years ago

Originally Posted by hjm218

Hi all,

When I use my computer, my hand and forearm start to ache with
the repetitive use of the mouse. It's become a real problem so I
was wondering if anyone had any tips to offer.

I do swap arms but this doesn't solve the problem, it just means
that I finish up with 2 arms that ache instead of one !

I know repetitive strain injury (RSI) is common in supermarkets
and factories etc, but I didn't know it would happen just using
a computer mouse.

Thanks for listening to me.

John

Does this happen more when your watching porn?

Actually, I use a laptop all the time and my right arm ends up feeling numb because of the weird angle its on. I have to sjake it to get the blood flowing again (Nothing to do with porn) !!

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adelewilliams

Banned 9 years ago

Place the computer somewhere else, where it is more comfortable for to stay. Is this ache present even when you're hand writing? For how long do have this pain? Maybe you should see a doctor or something...

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Danielle Murphyx

Banned 9 years ago

Carpal Tunnel Syndrome Fact Sheet: National Institute of Neurological Disorders and Stroke (NINDS)
I've had it too. And it's gone by itself.

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SaraHendren

9 years ago

I guess I just don't work too much...

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stevebent

9 years ago

Looking through the threads here, pretty much proves you can't go wrong in the health care niche

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jgant

9 years ago

Not too long ago I started getting shoulder pain (my mouse arm shoulder), neck pain and low back pain.

I went to a massage therapist and that helped deal with the immediate pain.

I also totally changed my work station according to the therapist's recommendations - proper arm and hand location, elevating my monitor, lowering keyboard, etc.

All this made a big difference.

I also resumed my stretching routine (I go to the gym a lot, but sometimes skip stretching). This too helps big time.

Thanks

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Sophie anne weir

9 years ago

try closing and opening your hands every once and a while it helps to relax the muscles

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Moneymaker2012

9 years ago

It all happens when you position your PC and Arm the wrong way, if you are using a table for pc then try to put your elbows on the table, you can also place a soft pads under you elbows which will be very comfortable.

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mannagr1

9 years ago

Hey John, a couple of things. Adjust your chair to where your elbows are slightly higher than your wrist. That will keep your wrist straight and keep you tendons freed up. Also, when you work, have good posture so that you're not leaning over and putting your wrist and arm in a bind without knowing it. (Does your work chair have arm rests) . Hope this helps - Stephen.

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ElijahM

9 years ago

An ergonomically correct mouse and a gel wrist mousepad may help!

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TerryX

9 years ago

Yes, after being a programmer for over 15 years when I'm on a big project my arm and wrist pay for it.

For me breaks are important, and yoga and qigong help.

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biggerk9

9 years ago

I guess the reason you get arm ache is you did not sit properly.
Don't strain your body and make sure you have to take a small break at least every hour.

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adamnassar

9 years ago

Considering I always use my laptop as I'm laying in bed, I've never experienced this sort of problem. Seems like something I wouldn't like to go through though xD

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brenda221

9 years ago

I found that doing light stretching exercises every now and then really helps both with arm and back problems. You could try that at least once every hour or so, and if the pain persists then it's probably a posture related issue.

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Katherine Henders

9 years ago

You should try exercising. Your muscles are too strained and you probably need a way to relax them.

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maxsi

7 years ago

personally I take my break/pause, go running, etc. etc.

you can't stay tons of hours on your keyboards (typing)

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Profit Traveler

7 years ago

Ahh the realities of our trade!

Butt aches, mouse hand fatigue. I sometimes rest the butt of my hand on the edge of the desk and I think I am giving that one spot on my hand a workout!

I have been blessed so far no reading glasses yet or I am in serious denial. But I do exercise the eyes as well by focus far then at the palm of your hand in front of you and all corners of the eyes. I make sure screen brightness is not at solar flare levels.

As far as the arms it could also have something to do with the height of your chair in relation to desk level.

Also do not forget sunscreen since all the images we see of us marketers working are laying at the beach with our laptops.

Thanks

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Jon Crimes

7 years ago

This is of course where we get accused of 'necro posting' but it is quite an important topic!

I've had neck/back/arm pain for years when using the computer and I recently found out that I have a herniated disc!

So much physio later and plenty of lectures on good posture, frequent breaks and increasing my exercise and the pain has pretty much gone.

Having a decent chair and making sure your arm isn't strained (think lifting it up to operate the mouse) and ensuring your not looking down at your monitor all the time (your display should be eye-level if possible) really does work wonders.

That's too much for me, off for a cuppa...

Cheers
Jon