Ergonomics 101 - Keeping Your Wrists Healthy
When the issue of work related health problems arise, everyone dispenses ample advice on having a good posture while sitting, staying active at work or good eating habits. However, one of the most widespread problems - repetitive stress injuries - are completely ignored. Such injuries can be caused by quick, repetitive actions, awkward position, use of force, and the lack of rest.
In our last health article we showed you all the different exercises you could perform at work, and little habits you could inculcate to live a healthier work life. In this article we shall introduce you to a couple of ergonomic products, that help ensure you don't suffer from repetitive stress injuries while working/gaming.
What is Ergonomics?
According to Wikipedia - "Ergonomics is the scientific discipline concerned with designing according to human needs, and the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance. The field is also called human engineering, and human factors."
Using ergonomically designed devices that enhance comfort and support your body, while keeping your joints at a relaxed angle, ensure that you don't encounter repetitive strain injuries. These injuries take place due to repetitive actions, such as using the mouse or your wrists on the keyboard, while at an unnatural angle that either hyper-extends, stretches or compresses tissues/joints in the wrong way. Such actions lead to the wear-and-tear of muscle and tissues, causing pain and discomfort and possibly debilitation in the long run. The most severe type of stress related injury amongst techies and gamers alike, is from using their keyboards and mice for long hours; with badly designed products, it's really easy to trigger Carpal Tunnel Syndrome.
Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a condition where the median nerve inside the wrist stays compressed and gets damaged over time, causing immense pain. The effects of this can be terrible since - unlike other repetitive stress injuries - instead of tissue or muscle damage, you suffer from nerve damage.
Image sourced from Gray's Anatomy
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Did you know: It's still disputed whether Carpal Tunnel Syndrome only effects those who are genetically predisposed to it, or if it can be developed. If it's true that only those who have a disposition towards it develop it, then most of us are safe. But since it isn't proven otherwise, why take a chance, right? |
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Here are a few tips to ensure you don't develop either CTS or any repetitive strain injury:
- Take breaks to relax your wrists and rotate them clockwise and counter clockwise every half an hour. To help remind you to do so, there are programs like Workrave that pop up every few minutes, letting you know that it's time to take a break.
- If you work in a chilly environment, take a few minutes to warm your hands every few minutes, since cold hands make a prime target for stiffness, causing a higher amount of wear and tear. In fact if you work right under an air-conditioning vent, don't be embarrassed to buy a pair of gloves to keep your fingers warm.
- Ensure that the angle your wrist is at is never too high up or too low down while using a keyboard or mouse. Also, ensure that your keyboard's more or less at elbow level at all times.
That said, here are some of the most ergonomic keyboards and mouse pads to keep your wrists well supported we recommend:
Keyboards
Since I'm a gamer, most of my choices were biased towards gaming keyboards since they're the most common high-end keyboards around, that come crafted specifically for prolonged use. Here are my picks -
Microsoft SideWinder X6
Microsoft's revival of their SideWinder range of gaming products worked out pretty well for them, making the X6 a real champ when it comes to macro/key customization as well as physical traits. The keyboard offers a wrist-rest with smooth, curved downward gradient that's made of textured plastic, making it ideal for long gaming sessions. It's red back-light (with a dimmer!) is a blessing in disguise for those who work till the wee hours of the morning. The keyboard's available at most major PC peripheral retailers for around Rs. 5400.
Razer Lycosa
Lycosa is one of Razer's new keyboards that are meant for gamers who don't care much about macro keys, since its macro functionality is limited (at least where special macro keys are concerned). Where ergonomics are concerned though, the keyboard's designed extremely well with its over-all low profile, and a smooth, straight, gradient for its matte-finish wrist rest. The keys are rubber coated, adding to the over all comfort. The keyboard's available locally for approximately Rs. 4499.
Logitech G-15
The G-15's been around since a while now, and for good reason - this baby's one of the best gaming keyboards out there, with extensive macro functionality, a programmable LCD display, and a plethora of features. It features a wrist rest that's smooth and curvy, made of textured plastic and is incredibly comfortable for prolonged use. The keyboard's available for Rs. 4400.
Mouse Pads
The rest on your mouse pad's just as important as the wrist rest on your keyboard. Unfortunately, there aren't too many options available in India where mouse pads are concerned.
Razer eXactMat
This black devil comes with a two sided aluminum mouse surface - one side's designed for speed, one's for precision (which basically means its more textured). It features a rubber-based detachable wrist rest that helps grip your computer's table; the rest's cushion is coated in soft cloth for enhanced comfort. If you game or sit your ass in front of the PC for long hours, you owe yourself the comfort of a good mouse pad, and with the limited options out there, the eXactMat comes up as a really strong candidate. The eXactMat bundle's available for roughly Rs.1800 at most major PC peripheral retailers.
Standard Comfort Gel Mousepads
If you're short on dough and can't afford the eXactMat, the basic Comfort mouse pads are available at most supermarkets (and eBay India, if you can't find them there) for under Rs. 100. They don't provide the same level of comfort, or offer even similar quality, but hey, something's better than nothing right?
If you have a way to keep your wrists spiffy that we haven't mentioned here, or just wish to let us know how you keep healthy in spite of sitting in front of your PC for hours on end, please share it with us via a comment!
