Ergonomics

Here’s a news flash, Wrist Pads and Gel Pads are not proven to prevent Carpal Tunnel Syndrome (CTS). In fact, they may actually make matters worse. To understand this better, one needs to know what Carpal Tunnel Syndrome is. Since I like to get right to the point, I’ll explain it in one sentence. Carpal Tunnel Syndrome is when constant pressure and repetitive movements or stresses cause the “tunnel” of bones and ligaments in your wrists to narrow, which pinch the nerves that pass through the “tunnel”. This pinching of nerves can cause numbness, pain, and damage to your hand.

The carpal tunnel in your wrist is actually quite tight. There is very little room for anything but the tendons and nerves that pass through it, so any additional pressure, from say, a wrist pad for your mouse, will increase the chance that the median nerve in your hand gets pinched and irritated. Repetitive movements and stresses could cause your tendons to swell, which would just make matters worse.

Tips to Prevent Carpal Tunnel Syndrome (CTS) 1. Try not to rest your wrists directly on any surface while typing or using a mouse2. Take frequent breaks when doing anything repetitive, like working on the computer, typing, playing video games, etc. 3. Try to find a sitting position with your elbows at your sides, and your keyboard straight out, level with your elbows. 4. If you MUST use a wrist pad, do not press into it or put weight on your hand. In fact, try not to touch it at all

More information on CTS Prevention can be found here.

One of the fundamental ways to prevent Carpal Tunnel Syndrome is actually to make sure your computer desk has an elbow-level keyboard tray. The tray should be low enough so that you can adjust your seat height to form a 90 degree angle at your elbows. In this position, you’ll be able to sit and work longer, with improved comfort. No wrist pad required.

Unfortunately, the Wrist Pad myth is everywhere. If you do a quick search on the Internet, you’ll find a lot of people peddling Wrist Pads and Gel Pads as something that can improve comfort, relieve stresses, and prevent Carpal Tunnel Syndrome. Don’t believe it. Your wrists will thank you!

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Sitting posture, seating position, or seat posture can make all the difference in comfort. For as long as I can remember, sitting straight up was considered the optimal position. Parents would preach it, doctors would suggest it. This just never made sense, because very few people really feel comfortable sitting straight up.

Recent studies show that the optimal sitting posture is not straight up (90 degrees) but actually leaning back at roughly a 120-135 degree angle. It shouldn’t come as a surprise, as this is arguably one of the most comfortable positions to sit. So, what are the mechanics for the “correct” sitting posture?

When strain is put on the spine, the spinal disks between each vertebrae will move or misalign in a minute way. This movement can be measured to determine what seating position causes the most stress on the spinal column. As it turns out, sitting at a 90 degree angle causes the most uniform stress on the spine. Slouching forward causes less stress on the upper spine, but more stress on the lower spine. The least amount of disk movement was observed in a person who was leaning back at approx. 135 degrees or more.

Here are a few examples of chairs that can provide the proper amount of tilt for optimal sitting posture:
1, 2, 3.

So, the next time someone corrects your sitting posture and asks you to “sit up straight” you can correct them and say “no, lay back at 135 degrees.”

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