As our world becomes increasingly digitised, and a significant portion of our time is spent in front of screens, a new wave of health complaints emerges.
Have you encountered the dreaded mouse shoulder, computer elbow, or texting thumb?
In this blog, we unveil various tech-related injuries and provide practical solutions to alleviate and overcome them.
Mouse Syndrome (Mouse Shoulder)
Mouse Syndrome, often referred to as 'mouse shoulder' or 'mouse writs', is a condition typically associated with prolonged, repetitive use of a computer mouse.
It manifests as a distinctive discomfort or pain around the neck, shoulder, and upper arm area.
This repetitive strain injury (RSI) arises when the same shoulder muscles are continuously overworked without adequate rest, such as when an individual spends extensive periods performing mouse movements.
Typically, this pain arises from prolonged computer usage in non-ergonomic postures or one-sided work.
The pain can range from mild discomfort to a sharp, stabbing sensation, potentially hindering everyday activities. In severe cases, it may even lead to more serious musculoskeletal disorders.
A similar discomfort can be felt in an individual's wrist, arm or neck due to the repetitive motion of using a computer mouse, hence the term 'mouse wrist'.
This strain can lead to overexertion of ligaments, muscles, nerves, and tendons, resulting in discomfort and potential injury.
Recognising the Mouse Syndrome Symptoms:
- Pain and stiffness
- Muscle weakness
- Numbness and tingling sensations
- Swelling from the elbow to the wrist
Our Top 5 Tips for Overcoming Mouse Syndrome:
Thankfully, there are simple measures you can take to alleviate or prevent Mouse Syndrome. If your working position contributes to the issue, consider making the following adjustments:
- You can modify your working position by supporting your forearm against a surface.
- Consider investing in a new computer mouse designed with ergonomics in mind.
- Adjust the height of your desk or desk chair to ensure optimal alignment.
- Incorporate alternating sitting and standing positions throughout the day.
- Promoting relief and blood circulation, such as through a forearm massage using our Nano device, can alleviate stiffness and enhance blood flow during work hours. We recommend using the heat surface wrist to increase blood flow and the flat Silicone massage head, specifically designed for flat areas like the forearms.
By implementing these adjustments and self-care practices, you can effectively combat the symptoms of 'mouse shoulder' and maintain a healthier, more comfortable work environment.
Remember, prioritising ergonomics and self-care is vital to preventing and alleviating the strains of Mouse Syndrome.
Computer Elbow
Similar to Mouse Syndrome, Computer Elbow, also known as Cubital Tunnel Syndrome or 'tennis elbow', is another repetitive strain injury commonly experienced by frequent computer users.
This condition arises from prolonged periods of bending the elbow, such as when typing or using a mouse, causing strain on the ulnar nerve that runs from the neck down into the hand.
In turn, an individual's elbow can become inflamed and painful, sometimes leading to a temporary disability.
If left unaddressed, this discomfort can escalate, affecting your ability to carry out basic tasks and impairing your overall quality of life.
Identifying the Symptoms of Computer Elbow:
- Pain in or around the elbow
- Weak grip strength, difficulty in gripping or grasping objects
- Difficulty with certain movements
- Stiffness and limited range of motion
- Occasional numbness or tingling in the ring and little fingers
Our Top 5 Tips for Overcoming Computer Elbow:
Inflammation of the muscles often results from overstraining them, which can occur when performing repetitive and monotonous movements.
It's crucial to evaluate your working posture and equipment to prevent and alleviate computer elbow.
- You can explore and adjust your working posture and equipment to ensure ergonomic compatibility.
- Give your elbow ample rest to allow the inflamed tendons to heal. Avoid activities that aggravate the pain, such as repetitive gripping or lifting. Modify your movements or use alternative techniques to reduce strain on the affected area.
- Stretching and Strengthening Exercises: Perform gentle stretching exercises to improve forearm muscles' flexibility and range of motion.
- Stretching and Strengthening Exercises: Perform gentle stretching exercises to improve forearm muscles' flexibility and range of motion.
- Please think about investing in a Rhia Massage device and start treatment as soon as possible.
Text Neck
Text Neck is a modern age term coined to describe a repetitive stress injury, where the neck pain is caused by excessive watching or texting on handheld devices for extended periods.
The human head weighs about 12 pounds, but as the neck bends forward and downward, the weight on the cervical spine (neck region) can surge up to 60 pounds, depending on the angle.
The resultant posture strain from this disproportionate weight can lead to severe long-term damage including early wear-and-tear on the spine, degeneration, and even surgery.
Also known as Tech Neck or Vulture Neck, this condition is especially prevalent in today's tech-savvy generation, who spend an average of 2 to 4 hours a day with their heads tilted over reading or texting on their smartphones and devices.
Some of the Symptoms of Text Neck:
- Stiffness and pain in the neck and upper back region
- Headaches
- Restricted range of movement
Our Top 5 Tips for Overcoming Text Neck:
By implementing these tips into your daily routine, you can proactively reduce the risk of text neck and promote better neck health.
- Maintain Proper Posture: Be conscious of your posture while using your phone. Keep your head aligned with your neck, and avoid hunching forward. Hold your phone at eye level to reduce strain on your neck.
- Take Frequent Breaks: Take short breaks from your phone or electronic devices. Use these breaks to stretch your neck, roll your shoulders, and move around to relieve tension and stiffness.
- Use Voice-to-Text: Utilise voice recognition features or dictation apps to reduce the need for excessive typing. This can minimise the time spent looking down at your phone and alleviate strain on your neck.
- Adjust Screen Position: Position your phone or tablet at a comfortable viewing angle to reduce the need for excessive neck flexion. Raise the screen to eye level or use a tablet stand to maintain a more neutral posture.
- Strengthen Neck and Upper Back Muscles: Incorporate exercises to strengthen your neck and upper back muscles. Simple activities like chin tucks and shoulder blade squeezes can help improve posture and reduce the risk of developing text neck.
Texting Thumb
Texting Thumb is precisely what the name implies: a thumb overused from excessive texting.
This repetitive stress injury is characterised by chronic discomfort in the thumb and wrist.
The Texting Thumb condition is primarily caused by extended use of handheld devices, such as smartphones or gaming consoles, where continuous, rapid thumb motions are used for typing or navigation.
The repetitive motion can overstretch the tendons in the thumb, leading to inflammation, pain, and even reduced mobility.
Simply put, when the thumb is subjected to repetitive strain, the muscles can become overstrained, leading to discomfort and pain.
If left untreated, this persistent strain can cause long-term damage, making everyday tasks like gripping objects or typing increasingly difficult.
Recognising the Symptoms of Texting Thumb:
- Pain and Discomfort: Persistent or intermittent pain in the thumb, particularly around the joint or base of the thumb.
- Swelling and Tenderness: The thumb area may appear swollen, and there may be tenderness when pressure is applied to the affected area.
- Difficulty gripping objects or performing tasks that require thumb strength and dexterity. The thumb may feel weak or unstable.
- Stiffness and Limited Range of Motion: The thumb may feel stiff or have a reduced range of motion.
- Tingling sensation in and around the thumb area.
Our Top 5 Tips for Overcoming Texting Thumb:
- Take Frequent Breaks: Give your thumbs regular breaks from texting or smartphone use.
- Practice Thumb Stretches: Stretch your thumbs regularly to improve flexibility and alleviate discomfort. Gently bend your thumb backwards and hold the position for a few seconds. Repeat this stretch multiple times throughout the day.
- Modify Phone Holding Position: Hold your phone in a way that reduces strain on your thumbs. Instead of gripping tightly and relying solely on your thumbs, support your phone with the fingers of both hands or use a stylus for typing and navigation.
- Consider Cold Compresses or Thumb Braces: Thumb braces or supports can provide additional support and stability to your thumbs while reducing strain and inflammation by cooling down the area.
- Make ergonomic adjustments to your smartphone or device usage. Ensure that your device is at eye level and use a stylus or a larger keyboard for typing to reduce strain on your thumb.
Take Back Control Of Your Pain
With all these tech-related problems, remember to listen to your body and take breaks as needed.
If you experience ongoing or worsening pain, seeking professional guidance for a comprehensive and appropriate assessment is important.
While the intent of this post is not to diagnose or cure, our innovative Rhia Nano product is scientifically proven to help relieve muscle soreness, joint pain and discomfort.
The Rhia Nano's heat plate and percussion massager can help soothe and relax stiff muscles and improve blood flow to the affected area.
Incorporating Rhia Nano into your daily routine, along with smart device ergonomic adjustments, stretching exercises, rest breaks and professional guidance is a great first step towards achieving better neck and thumb health.
So don't let technology take control of your well-being – take back control of your pain.
