Self-Care Tips

We asked our massage therapists to look at some common computer related postures and provide some self-care tips. As some conditions may require specialized treatment, please be sure to ask your own massage therapist, physician or other health care provider whether these tips are appropriate for you.

The Problem:

The laptop is at too low of a level forcing the head into a unnatural downward position, causing aching due to overstretched muscles at the back of the neck and contracted ones at the front of the neck. Sitting forward can also cause rounding of the shoulders.

Tips & Tricks:
Set up your computer at eye level so that you can maintain a natural straight position for your head. Whenever possible, use a docking station for your laptop so that you can keep the monitor at eye level and an external keyboard at a 90 degree angle to your body. If your neck gets sore, try applying heat with a microwavable bean bag.

Preventive Maintenance:
Get up throughout the day and gently do some neck stretches. Also stretch out the fibers in your pectoral muscles: Find a doorway and put each arm in an “L” shape with your elbows just below your shoulders on the doorframe. Then step through the door and let the doorframe gently bring your shoulders back, stretching out your lower pecs. To stretch out the mid and upper pecs respectively, do the same stretch again with your elbows at shoulder level and then just above shoulder level. Hold the stretches for 20 to 25 seconds.

The Problem:

Holding your wrists in an extended or flexed position on the keyboard for long periods of time can cause numbness, burning or pain. The nerves and tendons running from your forearms to your hands are encased in a ligament running across your wrist. When you extend or flex your wrist, the ligament can put pressure on the nerves and tendons causing the pain.

Tips & Tricks:
Hold your arms in a neutral position so that you do not have to extend or flex your wrist over the keyboards. Take breaks from typing throughout the day. There are even free software programs available that will remind you to take stretch breaks.

Preventive Maintenance:
Stretch your right arm straight out in front of you with your hand flexed downwards. Take your left hand and place it on the top of your right hand and pull towards you. Then still with your right arm outstretched, hold your right hand upwards with the tips of your fingers facing the ceiling. Take your left hand and gently pull your fingers back toward you so that you feel a stretch. Now reverse arms. Hold the stretches for 20 to 25 seconds.

The Problem:

Overuse of forearm extensors due to repeated clicking of the mouse can cause Tendonitis (Tennis Elbow), which is an inflammation of the muscles that run up the arm and across the elbow joint.

Tips & Tricks:
Unfortunately, clicking is difficult to avoid. However, you can take time out two to three times per day to give your arms a good stretch. Ice your elbow area if you feel an ache or burn.

Preventive Maintenance:
Tendonitis makes the muscle fibers in your arm, which are usually smooth, form an adhesion. Massage can help to break down the adhesions so that the muscle fibers run parallel again.

The Problem:

Cradling the telephone with your head crunched over to one side for an extended period of time, leading to overstretching of the muscles on one side and contraction on the other, is a major contributor to neck pain and sometimes headaches.

Tips & Tricks:
Mindfully, hold the telephone up to your ear, or if you’re on the phone for an extended period of time, use a headset.

Preventive Maintenance:
Do some gentle neck stretches, bending your right ear toward your right shoulder as if you are listening to your shoulder, then do the same on the left side. Also tilt your chin gently toward your chest. Hold these stretches for 20 to 25 seconds.

The Problem:

Using your thumbs to text message or send e-mails on your mobile device can cause burning and soreness (sometimes called ‘blackberry thumbs”) due to tendonitis that forms on the tendons running from the thumb into the forearm.

Tips & Tricks:
Take texting breaks. If feeling pain, self-massage by kneading into the tender part of the padded area under your thumb on the inside of your hand.

Preventive Maintenance:
Stretch the tendon by making a fist with your thumb on the inside of your hand; straighten out your arm, thumb side up. Stretch your pinky back toward your forearm. Hold stretch for 20 to 25 seconds.

The Problem:

Sitting for hours at a desk or cross-legged on the bed or floor working on the computer can cause leg stiffness and soreness, especially if you have pre-
existing injuries, varicose veins or spider veins.

Tips and Tricks:
Get up and walk over to get a coffee or take a brisk walk to get your blood flowing again.

Preventive Maintenance:
Make sure you incorporate some form of regular exercise into your week. Tell your massage therapist if you are having any difficulties with your knees, ankles and even feet—areas which are sometimes overlooked when focusing on the tension in your shoulders and neck.

The Problem:

Carrying your laptop in an over-the-shoulder type bag can strain one side of your body.

Tips & Tricks:
One good option, especially when travelling, is to use a case on wheels. An alternative is to carry your laptop in a knapsack with wide straps that cover a large portion of your shoulders providing good support by evenly distributing the weight across your back and shoulders. At the very least, it can be helpful to wear a longer laptop strap across your body so that your hip can carry some of the weight. Switch sides frequently.

Backpacks with wide straps are also important for the kids. Many of them are taking laptops to school these days. Also, limit the weight of what they’re carrying to only the most essential items each day.

Preventive Maintenance:
Develop an exercise program that builds upper body strength, important not only for carrying your laptop but even the regular activity of sitting at your desk.

Finally, step away from the computer when you begin feel too stressed and take a brisk 15-minute walk. This releases cortisone and endorphins into the body and gets your blood flowing, which is also what happens when you get a massage.

This article has been prepared by Elmwood Spa. Please feel free to post or share it with anyone it might help in accordance with the creative commons license.

Is Technology Making Your Body @che? by Elmwood Spa is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 2.5 Canada License.