 | | Sarah MacReading |
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How are your hands feeling lately? |
Work-from-home orders caught many workers by surprise this year, and for people who weren’t already used to having their offices in their homes, this meant the possibility of a less-than-ideal workstation resulting in new types of injuries. Carpal tunnel syndrome — which often shows up as numbness, tingling and pain in the wrists and hands — is one ailment that can develop from a poorly designed workstation. |
If that sounds familiar, here are five cheap(ish) things that can help based on recommendations from Wirecutter, a New York Times company that reviews and recommends products. |
A timer or clock that reminds you to take breaks |
The most important thing you can do is to take breaks, according to Karen Jacobs, an occupational therapist, board-certified ergonomist and clinical professor at Boston University. Ideally, you should get up and move every 20 minutes, untethering yourself from your computer and anything else that aggravates your carpal tunnel, a passage in your wrist for the median nerve, which runs the length of your arm into your hand. |
Whichever method you use, just remember to take those breaks. “Rest during and after work is important,” said Peter Keir, a professor in the department of kinesiology at McMaster University in Ontario. “Sounds simple, but we tend to push it when we need rest. Do you take your break each hour when a deadline is looming? Most of us don’t. Under this type of stress, there is evidence that muscle activity tends to be higher as well — so we don’t take rest when we need it the most.” |
Voice-recognition software |
If you need greater accuracy and quicker transcription from voice to text, consider investing in a less cheap-ish program like the Dragon speech-recognition software for Windows, which starts at $150 for home use. Pair that with a great microphone or headset for the ultimate hands-free work you can do at your computer. |
An ergonomic keyboard or keyboard tray |
“Anything that promotes neutral postures is ideal,” Mr. Keir said. Keep your arms by your sides and your forearms and wrists parallel to the floor or slightly inclined toward your lap. A split ergonomic keyboard, like the Microsoft Sculpt Ergonomic Keyboard, is angled to keep your wrists in a more comfortable, neutral position. Keyboards without a number pad are also better for your posture, because they don’t force you to extend your arm to move your mouse. |
If you find that your keyboard is so high that you have to angle your fingers upward, consider installing a keyboard tray or getting an adjustable desk (the best ones aren’t cheap-ish, though) to lower the height appropriately. |
A monitor arm or laptop stand |
Because the median nerve runs from your neck through your arms to your hands, poor neck posture and shoulder issues can affect your wrist. To keep your neck from bending down, you should set your computer display so that the top of the screen is about two to three inches above eye level, according to an ergonomic workstation guide by Cornell University. |
A monitor arm, like the Fully Jarvis, could be the neck-saving desk accessory you need. If you use a laptop, get an adjustable laptop stand, like the Rain Design iLevel 2. |
A comfortable mouse or mouse alternative |
There’s no one-size-fits-all mouse, and you can find plenty of traditional-mouse alternatives that are designed to be more ergonomic, such as a vertical mouse, a trackball or a stylus with a graphics tablet. Wirecutter likes the Logitech M720 Triathlon mouse because it’s comfortable for a wide range of hand sizes. If you’re interested in a mouse alternative, Ms. Jacobs suggests ordering a few different options if you can return them. Try them out for a day, because what fits one person may not fit another. |
What about wrist rests or wrist braces? |
You might be wondering about the benefits of wrist rests or mouse rests, or splints or hand braces. Though popular, wrist rests and mouse rests haven’t been proved in research studies to demonstrate substantial benefits, according to Alan Hedge, a professor of ergonomics at Cornell University. In fact, Mr. Hedge said, “a wrist rest can actually increase pressure inside the carpal tunnel by compressing the undersurface of the wrist.” Ms. Jacobs added that it’s better to float your hands above the keyboard and rest your hands on your lap when you’re not typing or using your mouse, so you don’t put pressure on your wrists. |
You can buy splints or hand braces online, but rather than self-treat frequent symptoms of carpal tunnel syndrome, you should see your doctor for an accurate diagnosis and a personalized treatment. Ergonomic experts don’t recommend ordering such items without first speaking to a health professional. |
From our friends at Wirecutter |
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