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§Sore muscles, particularly shoulders and upper back §Stiffness §Headache §Backache.

Prevention tips:

Suggestions to reduce risk of musculoskeletal problems include:

§Correct posture at desk: A monitor position lower and farther away may be better. The chair and keyboard are to be set so that thighs and forearms are level (or sloping slightly down away from body), and that wrists are straight and level - not bent far down or way back.

§Position your keyboard at a height that allows your elbows to rest comfortably at your side, roughly parallel with floor and level with your keyboard. While you are actually typing your wrists should not rest on anything, and should not be bent up, down, or to side. Your arms should move your hands around instead of resting your wrists and stretching to hit keys with fingers. (palm rests give you a place to rest your hands only when pausing from typing, not while you are typing.) When you stop typing for a while, rest your hands in your lap and/or on their sides instead of leaving them on keyboard.

§Wrists also should not be bent to side, . . .

. . . but instead your fingers should be in a straight line with your forearm as viewed from above.

(All of above is easier to do if you tilt back edge of your keyboard down, away from you. Put a prop an inch or two thick under edge of keyboard closest to you, but make sure whole thing is still low enough so you aren't reaching up.)

§Take frequent short breaks and go for a walk or perform stretching exercises at your desk. Stand often. Take lots of breaks to stretch and relax. This means both momentary breaks every few minutes and longer breaks every hour or so.

§Adjust your chair so that your feet rest flat on floor & Switch to an ergonomic chair, which helps your spine to naturally hold its 'S' curve while sitting.

§Use a footstool (if your feet do not rest on floor when chair is adjusted to have arms in a good posture).

Ayurvedic prevention tips:

Massaging daily with oils such as Dhanwantaram OR Shashtikadi lepa tailam in a specific manner so as to loosen and strengthen constantly injured muscles can be one of best prevention for many who is prone to CRI. As CRI is a repetitive strain Injury, repetitive and regular support through medicines is found to be very effective in prevention and management of this problem. The self-massaging skills can be developed with proper guidance from a doctor. Also getting massaged through Sulochana techniques is equally effective in warding of CRI.

Ayurvedic cure:

Includes specialized external manipulation of muscles and bones and judicious internal medication. Medicines such as Narayana Tailam, and treatment procedures like Sulochana, Rookshaswedam, Pizhichil etc administered under proper supervision of expert doctors and internal medicines like kashayam and grithams administered timely proves very fruitful in helping people to come out of problems of CRI.

OVERUSE INJURIES:

Muscles and tendons can become irritated and inflamed by repetitive movements and awkward postures. This is known as 'overuse injury'. Carpal tunnel syndrome is a common example of an overuse injury associated with computer work. This painful disorder of hand is caused by pressure on main nerve that runs through wrist. The fingers are also prone to overuse injury, particularly finger that clicks mouse buttons. Symptoms of an overuse injury include:

§Pain §Swelling §Restricted mobility of joint §Weakness §Numbness.

Prevention tips:

Suggestions to reduce risk of overuse injuries include: §Keep your mouse at same height as your correctly positioned keyboard.

§Position mouse as close as possible to side of keyboard.

§Use your whole arm, not just your wrist, when using mouse.

§Hold mouse lightly, don't grip it hard or squeeze it. Place pointing device where you don't have to reach up or over very far to use it; close to keyboard is best. Better yet: learn and use keyboard equivalent commands, whenever possible, as no pointing device is risk-free. Even trackballs have injured users.

§Type lightly & gently & don't pound on keys, use a light touch. §Keep your arms & hands warm. Cold muscles & tendons are at much greater risk for overuse injuries, and many offices are over-air-conditioned.

§Eliminate unnecessary computer usage. No amount of ergonomic changes, fancy keyboards, or exercises is going to help if you are simply typing more than your body can handle. Don't try to be fastest, most powerful hacker around - cost is too high. Also: is there recreational computer use you can reduce? Can some of your electronic mail messages be replaced by telephone calls or conversations in person? And lose computer/video games . . ., which often involve long, unbroken sessions of very tense keyboard or controller use. If nothing else, PAUSE game every 3 - 4 minutes. Don't sacrifice your hands to a game!

§Mix your tasks to avoid long, uninterrupted stretches of typing. Use two hands to perform double key operations like ctrl-c or Alt-c instead of twisting one hand to do it.

§Remove hands from keyboard when not actively typing, to allow arms to relax.

An article by Dr. G. Geetha Krishnan MD, Chief Physician,

Sanjeevani Holistic Health Care Services (P) Ltd, Singasandra Post, Hosur Main Road, Bangalore 68 Karnataka India