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-Paul Marxhausen |
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What's RSI? |
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Symptoms |
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Prevention |
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What If? |
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Books |
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Network Sites |
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UN-L Info |
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FindADoc |
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Music |
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What is RSI? Repet**ive Strain Injuries occur from repeated physical movements doing damage to tendons, nerves, muscles, and other soft body tissues. Occupations ranging from meatpackers to musicians have characteristic RSIs that can result from the typical tasks they perform. The rise of computer use and flat, light-touch keyboards that permit high speed typing have resulted in an epidemic of injuries of the hands, arms, and shoulders. Use of pointing devices like mice and trackballs are as much a cause, if not more so. The thousands of repeated keystrokes and long periods of clutching and dragging with mice slowly acc***ulates damage to the body : another name for the condition is c***ulative Trauma Disorder. This can happen even more quickly as a result of typing technique and body positions that place unnecessary stress on the tendons and nerves in the hand, wrist, arms, and even the shoulders and neck. Lack of adequate rest and breaks and using excessive force almost guarantee trouble. You may have heard the term Carpal Tunnel Syndrome in connection with these injuries, but in fact CTS is only a small and dangerous percentage of typing injuries. Tendinitis, Bursitis , Tenosynovitis / DeQuervain's Syndrome , Tendinosis , Thoracic Outlet Syndrome, Trigger Finger/Thumb , Myofascial Pain Syndrome, Cubital Tunnel Syndrome, and several other related conditions may also be involved. All of these are serious and in advanced cases can cause great pain and permanent disability. In addition, patients injured by repet**ive strain sometimes develop Reflex Sympathetic Dystrophy (RSD), discussed here and here . What are the Symptoms? Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows Tingling, coldness, or numbness in the hands Clumsiness or loss of strength and coordination in the hands Pain that wakes you up at night Feeling a need to ma***age your hands, wrists, and arms Pain in the upper back, shoulders, or neck a***ociated with using the computer. How Do I Prevent It? Correct typing technique and posture, the right equipment setup, and good work habits are much more important for prevention than ergonomic gadgets like split keyboards or palm rests. Figure 1 shows proper posture at the computer. ( Some current thinking suggests that a monitor position lower and f****her away may be better. In addition, there are other opinions about what is the "correct" position. ) Note that the chair and keyboard are set so that the thighs and forearms are level (or sloping slightly down away from the body), and that the wrists are straight and level - not bent far down or way back. If the table is too high to permit this, you may do better to put the keyboard in your lap. Also note that the typist is sitting straight, not slouching, and does not have to stretch forward to reach the keys or read the screen. Anything that creates awkward reaches or angles in the body will create problems. Please note that even a "perfect" posture may result in problems if it is held rigidly for long periods of time: relax, MOVE and s***ft positions frequently. This isn't just about your hands and arms, either: the use or misuse of your shoulders, back and neck may be even more important than what's happening down at your wrists. More specifics: While you are actually typing your wrists should not rest on anything, and should not be bent up, down, or to the side. (Figure 2) Your arms should move your hands around instead of resting your wrists and stretching to hit keys with the fingers. (palm rests give you a place to rest your hands only when pausing from typing, NOT while you are typing.) When you stop typing for a while, rest your hands in your lap and/or on their sides instead of leaving them on the keyboard. Wrists also should not be bent to the side, . . . (Figure 3):Wrong . . . . . . . . . . . . . . . . . . . . (Figure 4):Correct . . . but instead your fingers should be in a straight line with your forearm as viewed from above. Research suggests that all of the above is easier to do if you tilt the back edge of your keyboard down, away from you. Put a prop an inch or two thick under the edge of the keyboard closest to you, but make sure the whole thing is still low enough so you aren't reaching up. This is a good argument for getting an adjustable keyboard tray that permits optimal positioning. INCREASE YOUR FONT SIZES. Even with ever-larger monitors, many people favor tiny little fonts in their desktops and applications. This encourages one to hunch forward into the monitor to read things, putting pressure on nerves and blood vessels in the neck and shoulders. Microsoft Windows and Macintosh desktops and applications can easily be configured to use larger, easier-to-read fonts. Do it! Also consider using color schemes that are easier on the eyes, particularly shades of gray for text doc***ents. (If you are using XWindows on Unix or Linux, make the fonts in your xterm windows bigger by hitting Control and the right mouse button over the window for a menu of font sizes.) DON'T POUND on the keys: use a light touch. Use two hands to perform double-key operations like Ctrl-C or Alt-F, instead of twisting one hand to do it. Move your whole hand to hit function keys with your strong finger instead of stretching to reach them. For additional excellent instruction on healthier typing technique read MOTION BASED ERGONOMICS KEYBOARD RETRAINING and Mouse Retraining. TAKE LOTS OF BREAKS TO STRETCH and RELAX. This means both momentary breaks every few minutes and longer breaks every hour or so. Pace and plan your computer work. Fidget a lot! Here are some GIF animations of some stretches you can do, courtesy of David Brown(1)& the New Zealand Occupational Safety and Health Service. -> #1 , #2 , #3 , #4 , #5 , #6 , #7 , #8 , #9 , #10 . (Don't do these at the speed displayed. Easy does it.) Notice that several stretches involve the neck & shoulders, which have more involvement with typing injuries than you might imagine. From the same source, here's some still pictures of exercises/stretches to do. #1 , #2 , #3 , #4 , #5 . See videos of stretches at the University of Virginia, or download a desk stretch poster from Shelter Publications, who have an excellent new book of stretches for computer/desk workers. There are now MANY software packages available that can remind you to take breaks and show you stretches. Text files discussing stretches are here and here . Finally, check out the great animated exercises on the Desktop Yoga web site. Some neck-specific stretches are here. Hold the mouse lightly, don't grip it hard or squeeze it. Place the pointing device where you don't have to reach up or over very far to use it; close to the keyboard is best. Better yet: learn and use keyboard equivalent commands (see lists here ) whenever possible, as no pointing device is risk-free. Even trackballs have injured users. A comprehensive doc***ent on mouseless Windows use is Escape From the Mousetrap , free from KnowWare Publis***ng. With the latest versions of Apple's OS X operating system, there are similar accessibility options that reduce mouse usage. Here's a couple links that detail these sometimes less-well-known shortcuts: Magical Macintosh Key Sequences. Keep your arms & hands warm. Cold muscles & tendons are at much greater risk for overuse injuries, and many offices are over-air-conditioned. Eliminate unnecessary computer usage. No amount of ergonomic changes, fancy keyboards, or exercises are going to help if you are simply typing more than your body can handle. Don't try to be the fastest, most powerful hacker around - the cost is too high. Also: is there recreational computer use you can reduce? Can some of your electronic mail messages be replaced by telephone calls or conversations in person? And lose the computer/video games . . . which often involve long, unbroken sessions of very tense keyboard or controller use. If nothing else, PAUSE the game every 3 - 4 minutes. Don't sacrifice your hands to a game! Consider voice recognition. Software that allows computer control or full voice dictation has become powerful, easy to use, and affordable. What was once a specialized and expensive technology is increasingly commonplace. and can be used to reduce your mouse/keyboard use at no cost. (Note: I recently tested the speech recognition built into Windows 7 and was startled at how good it was both for control and dictation, even on a slower, older computer. - PMx) However, it's also possible to seriously injure your voice through overuse/misuse, so it's not the cure-all for RSI. Since this technology continues to change rapidly, stop by Speech Recognition Solutions and their forum for more information. A good article to check out is Guillaume Marceau's Dictate to Your Computer Like A Pro. Evaluate other activities. Problems may be caused or aggravated by other things you do frequently. Sports, carrying children, hobbies requiring intense small work (like knitting), and excess effort/tension in other daily things may have enormous impact too. DON'T TUCK THE TELEPHONE BETWEEN YOUR SHOULDER AND EAR so that you can type and talk on the phone at the same time. This common procedure is very aggravating for your neck, shoulders, and arms. TAKE CARE OF YOUR EYES. Eyestrain is also a related, widespread problem that should be addressed at the same time you are setting up your computer for healthier use. See these articles from The Mayo Clinic . PAY ATTENTION TO YOUR BODY. Pain is your body yelling that it's in big trouble, but learning what is comfortable or awkward for your body before you're in pain may prevent injury. "Physical re-education" through The Feldenkrais Method, T'ai Chi, yoga , The Alexander Technique , Trager, stretching, or dance cla***es all may be helpful. KIDS ARE AT RISK TOO .. . with increasing hours in front of the computer at home and school, using equipment that rarely is set up correctly for people their size. This news article examines the problem, as does this recent NY Times article. To help kids learn to compute safely, see the Kids FAQ on the Typing Injury FAQ site. Also, read this Workstation Ergonomics Guidelines for Computer Use by Children published by Cornell University. The program Stretch Break for Kids can be downloaded for free. More tips ...... on preventative posture and correct technique are at HealthyComputing.com What If I Have Symptoms of RSI? We all have occasional aches and pains that go away in a day or two, especially when we overdo anything. But if you have the symptoms listed above regularly when you are using the computer, run, do not walk, to your doctor or health care provider RIGHT AWAY. Dealing with this early is critical to limiting the damage, and to spare you a world of hurt , trouble, and frustration. You are not overreacting: by the time you have symptoms there has already been some damage done, and if you try to ignore the pain you may sustain a serious injury. If your doctor doesn't seem to know much about RSI, find one who does. When you find one, listen to them and check with them about any changes you intend to make or therapy you want to try. (See UN-L RSI Resources about the Health Center.) In order to be an educated patient, take time to read the other resources linked to on this page, or the books below. Remember that "RSI" is a mechanism of injury, not a diagnosis. Where or how seriously you are injured, and how best to treat it, varies immensely from person to person. Also, many systemic disorders such as diabetes can mimic or exacerbate RSI, and these can be ruled out by medical tests, so don't go chasing a treatment you may have heard about UNTIL YOU'VE SEEN A DOCTOR. THERE ARE NO QUICK FIXES. No wrist splint, arm rest, split keyboard, spinal adjustment, etc. is going to let you go right back to work at full speed if you've been injured, and even carpal tunnel sufferers who undergo the release surgery on their wrists can be back in pain and trouble if they don't make the long term changes in technique and work habits that hurt them in the first place. Read this "Or else . . ." warning from someone who's been there. Healing can happen but it may take months, even years. That's why it's important that you . . . DON'T GIVE UP!!! Many RSI patients do regain the ability to work and substantial freedom from pain, although they may find that they remain vulnerable to re-injury and flare-ups. DON'T GIVE UP. Recovery may take much longer than you think you can bear. DON'T GIVE UP. Almost everything in your life may turn upside down in the course of dealing with long-term recovery. DON'T GIVE UP. There are many, many resources listed on this page (see below), and if none of them is a fast "magic fix", taken together they can give you the tools to hang in there. Don't give up. What about TMS? There has been a great deal of controversy and discussion about the mind/body pain theories of Dr. John Sarno and others, who attribute some common and intractable problems like back pain and RSI to something they refer to as "Tension Myositis Syndrome" or TMS. In brief, they posit that such chronic pains are real and have a physical cause: emotionally-mediated muscular tension causing oxygen starvation and pain in tissues. Consequently, it is claimed that counseling and psychological methods can bring relief to sufferers. The author of this web page himself found that understanding these concepts was an important part of recovery. Rather than expand this website to cover this huge topic, I suggest starting at the TMS Wiki where there are resources, links, and testimonials. Learn More About It . . . Books! Books on RSI contain a far greater depth of information than can be easily presented on-line. I strongly encourage you to read one or more of the following t**les. I know this list has gotten really long, but your local library may have some of these t**les or can get them for you through interlibrary loan. The publis***ng information and Web links to the publisher or distributor are included where they are known. In addition, in a***ociation with Amazon.com Books you can purchase many of these t**les on-line by clicking the Order from Amazon ... link after each listing, which will take you directly to that particular catalogue item. If you buy from Amazon, they will handle all billing, s***pping, etc. and inquiries should be directed to them. By the way ... these books are pretty much listed in the order I became aware of them, not in order of quality or relevance. Some of the ones I personally consider indispensible are way down the page. Widely regarded as the primary reference book on RSI is: REPEt**IVE STRAIN INJURY: A COMPUTER USER'S GUIDE Dr. Emil Pascarelli & Deborah Quilter (ISBN 0-471-59533-0) If you use any kind of computer regularly, check it out and read it, whether you are already injured or not. Your career could depend on it. Let me repeat one more time: it's easier to prevent RSI than to remedy it later. Deborah Quilter now has a web site with info on RSI, her publications, and her presentations. Order RSI: A COMPUTER USER'S GUIDE from Amazon . . . Dr. Pascarelli's Complete Guide to Repet**ive Strain Injury : What You Need to Know About RSI and Carpal Tunnel Syndrome by Dr. Emil Pascarelli Wiley; June 11, 2004 ISBN 0471388432 Dr. Pascarelli has written a new book (2004) on RSI recovery. Here's some of what one reader said about it: "This 4th of July weekend I took a look at Dr. Emil Pascarelli's new book which was just published. . . . He spends some of his time discussing issues that affect musicians which is something that we have discussed on Sorehand. He also has excellent points on what RSI is not. One thing that alarms me a lot as a victim of CTS is that colleagues are think that they have this as well. Most people do not. In fact most people in my support group have TOS and the Dr. has a good discussion of this. He does emphasize the whole conservative treatment philosophy and a good section on biomechanics as well as one also on how to beat RSI.. One issue that affects a lot of my co-workers that the Dr. also discusses is vision in addition to ergonomics and dealing with pain. The section on emotions is not as extensive as the one that was in his earlier book with Deborah Quilter on Repet**ive Strain Injury in general. But I found the book really helpful and others may wish to read it as well. . " Order DR. PASCARELLI'S COMPLETE GUIDE from Amazon . . . IT'S NOT CARPAL TUNNEL SYNDROME! RSI Theory and Therapy for Computer Professionals Suparna Damany, MSPT and Jack Bellis This book easily makes the "must read" category: in fact, in my opinion it makes it to the "if-you-only-get-one-book-on-RSI- get-this-one" category, although I don't think anything totally bumps Pascarelli and Quilter out of the number one spot. What I've said of P&Q, I say of this book: every computer professional needs to read it. This book is a "second generation" work on RSI, drawing on the literature, experiences, and discussions of patients and health care professionals who have been dealing with computer-related injuries over the past decade. Damany and Bellis have done an excellent job at distinguis***ng root causes ; initial results; secondary results that become causes; and ultimate results in the painful circle of c***ulative trauma injuries. Additionally, the writing style is personable, direct, and engaging. I think this up-to-date work really does cover it all. Well illustrated, to the point, firm in recommendations, it's hard for me to think of a better "starting point" for any "newbie" with RSI symptoms. Good info, material from the book, and a good quiz are found on web site . Order IT'S NOT CARPAL TUNNEL! from Amazon . . . CARPAL TUNNEL SYNDROME Prevention And Treatment The Repet**ive Strain Injury of the Wrist and Hand by Kate Montgomery ISBN #1-878069-035-7 It promises a lot, and some of the stuff is debateable . . . but it is chock full of practical information that I've found helpful and effective in my own situation. This book appears to have been updated and released as END YOUR CARPAL TUNNEL PAIN WITHOUT SURGERY, available from Amazon. I've read this and it's still a useful resource. Most recent editions, additional information and articles can be found at the Body Maintenance 101 website. Recommended by many on the 'Net is . . . CONQUERING CARPAL TUNNEL SYNDROME AND OTHER REPEt**IVE STRAIN INJURIES A Self-Care Program Sharon Butler Sharon Butler has been developing a system of gentle stretching to rehabilitate repet**ive strain injuries for years now. This book, her first published resource, emphasized an extensive collection of stretches intended to heal tight and injured tissues. Good multiple indices help you find the stretches for your pains and/or your occupation. More info and ordering here. Also, she discusses many stretches and the theory behind them in an e-mail compilation here . But in addition to this book, Sharon now has developed fully rounded programs to address specific, common problems in a more detailed and focussed fas***on, and these can be purchased and downloaded electronically through her new website at http://www.selfcare4rsi.com . The new material goes beyond simply presenting a collection of stretches to address issues connected to RSI in a more wholistic way. Here's somebody else's review: "Just wanted to say that I have seen Sharon's new program for CTS and it is "just what the doctor ordered" (we wish). If all doctors would prescribe these programs instead of surgery, drugs, etc, then thousands of people would be getting over their RSI problems pretty quickly. Her book remains the best book on the subject, but these programs could be said to supercede the book. There is much new info, all presented in the clear and carefully written style of her book. In effect, she has published a stack of new books, each one written for a specific condition. The program of stretches she provides is meant to provide relief from the pain of RSI (and should actually be all you need to put you back to where you were before the condition began). But she does explain that if you want to address the issues that enabled the condition to occur, you may need to go beyond the stretches in program. She recommends looking into Alexander, Feldenkrais, Rolfing, or h****erwork. I would add yoga to that list. I also thought that she maybe erred on the side of giving less info in general in the book, even though it is loaded. She seems to want to be very careful not to confuse people or overwhelm them with more information than they may want to read. I think she has done an excellent job in the new programs of explaining RSI - what it is, what causes it, how to solve it - and still presenting it so that anyone who really reads it can understand. Order CONQUERING CARPAL TUNNEL from Amazon . . . STRETCHING IN THE OFFICE Bob Anderson, Illustrated by Jean Anderson ISBN 0-679-77084-4 Shelter Publications, Inc. PO Box 279 Bolinas, CA 94924 Ph. 415-868-0280 E-mail: shelter@shelterpub.com Web: www.shelterpub.com $9.95 US $13.95 Canada (Previously "Stretching At Your Computer or Desk") This book quickly provides the maximum useful information for computer and desk workers, explaining work hazards, when to stretch, where to stretch, the benefits of stretching, and how to stretch within the first eight pages. Subsequent stretch routines are applications targeted to real-life situations: "Stretches for Keyboard Operators", "Office Meeting Stretches", "Stressed Out Stretches", etc. and are followed by an overview on avoiding repet**ive strain injuries; an explanation of good habits for body usage; in-depth instructions on the individual stretches; and concludes with an excellent bibliography and indices. The unambiguous message is that stretching should be part of one's day right where one is, not something requiring leotards, a gym members***p, and a chunk of one's vanis***ng spare time. Shelter now also publishes a break program based on this book, which runs on both Macintosh and PC platforms. (Notably, it can successfully provide breaks during CD games on the Macintosh, to help your kids learn safe computer use.) Order STRETCHING IN THE OFFICE from Amazon . . . Carpal Tunnel Syndrome: How to Relieve & Prevent Wrist "Burnout!" Rosemarie Atencio HWD Publis***ng, PO Box 220 XA, Veneta, OR 97487. (503)935-1608 FAX (503)935-0705 $13.95 + $2.50 s/h; the VHS tape (20 mins) is $2l.95 + $2.50 s/h or you can buy both & get a free 8 1/2 x 11 laminated poster for $39.15 including s/h. Order Carpal Tunnel Syndrome from Amazon . . . COMFORT AT YOUR COMPUTER :Body Awareness Training for Pain-Free Computer Use Paul Linden This book also comes highly recommended. The author says: "The book is a user's manual for the human body. The book starts by helping people understand and FEEL the structure of their own bodies and what produces strain or comfort. It goes on to show how to work at computers -- and set up workstations -- in ways that will minimize physical strain. The book covers desktop workstations, laptop use, and standing workstations." You can access more of Linden's material on his Website. Prentice Hall, 1995. ISBN 1556433220 Order COMFORT AT YOUR COMPUTER from Amazon . . . The Computer User's Survival Guide By Joan Stigliani 1st Edition June 1995 ISBN: 1-56592-030-9; 296 pages, $21.95 credit card orders 800-889-8969; Email order@ora.com The author sez: "The book takes an integrated approach to computer-related health problems, and covers RSI, eyestrain, stress, and radiation exposure (including electrical sensitivity). It's not a straight ergonomics text, but explores the body-mind-machine connections in computer work." Order Computer User's Survival Guide from Amazon . . . Zap! How your computer can hurt you - and what you can do about it By Don Sellers Peachpit Press (800-283-9444). ISBN: 1566090210 Peachpit Press sez: From eyestrain to carpal tunnel syndrome, computer-related injuries are on the rise. This easy-access, well-illustrated guide explains a variety of potential hazards and what you can do to reduce your risk. Includes chapters on backache, headache, tendinitis, radiation, pregnancy, kids' concerns, and much more. Order ZAP from Amazon . . . REPEt**IVE STRAIN INJURIES The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson This book provides information on RSI that includes alternative treatments, in contrast to (or to complement, I should say) Pascarelli/Quilter's standard-med emphasis. The difficulty in treating RSI has prompted a great deal of interest in alternative therapies. I think the real strength of what Dr. Tim has written is his emphasis on an interdisciplinary treatment approach. In contrast to consulting a single pract**ioner who may have limited perspective and treatment preferences, Dr. Tim advocates for a team effort that *includes* standard medical professionals but brings in other practices such as chiropractic, acupuncture, ma***age, and others. Also, I think the book gives a decent basic rundown on the physiology of RSI, and includes good rehab information. While I consider some of the therapies presented here to be very questionable, at a minimum you will learn what each method claims to achieve for you from a writer who is not trying to sell one of them over the other but hopes to draw something from each. Order REPEt**IVE STRAIN INJURIES from Amazon . . . THE REPEt**IVE STRAIN INJURY SOURCEBOOK by Sandra Peddie The author says: "The book covers both personal and practical issues of RSI. I've tried to give readers a comprehensive look at RSI, covering everything from the medical diagnosis to emotional repercussions to getting benefits. Because I've struggled with RSI for many years myself, I've included dozens of interviews with sufferers, as well as an account of my own experience with RSI. " Order THE REPEt**IVE STRAIN INJURY SOURCEBOOK from Amazon . . . CRS - COMPUTER RELATED SYNDROME The Prevention & Treatment of Computer-Related Injuries by Dr. Richard Dean Smith and Steven T. Garske A Sorehand list reader says: "exercises are pretty good. no index. not as complete as Pascerelli/Quilter, but a good complement. A friend of mine is being treated by Dr. Smith and really respects him." A ma***age therapist writes: "The only way to truly beat the chronic pain cycle is through good posture and strengthening/stretching, and the authors do a good job of providing effective, easy to perform exercises." Order COMPUTER RELATED SYNDROME from Amazon . . . Chronic Musculoskeletal Injuries in the Workplace by Don Ranney, Alan Ranney (Illustrator) This is evidently a medical text for health care professionals with 10 contributors, but it may be useful to injured people trying to educate their doctors, or involved in establis***ng the validity of a compensation claim. Order Chronic Musculoskeletal Injuries from Amazon . . . LIGHT AT THE END OF THE CARPAL TUNNEL A Guide to Understanding and Relief from the Pain of Nerve Problems by Dr. Scott M. Fried Dr. Fried is an orthopedic surgeon, and judging from his book he is sympathetic, optimistic, committed to thorough and accurate diagnoses. He also emphasizes the importance of educating the patient, making informed decisions in partners***p with the patient, and of not rus***ng to surgery unless there is a well-established end in doing so. This includes having realistic expectations of the outcome should surgery prove advisable. It is NOT a replacement for a comprehensive RSI book like Pascarelli & Quilters Repet**ive Strain Injury: A Computer User's Guide, but it is a valuable perspective on nerve problems and surgery and anybody involved with either (or both) should read this before agreeing to surgery. Order LIGHT AT THE END OF THE CARPAL TUNNEL from Amazon . . . Dr. Fried has evidently written a second book, THE CARPAL TUNNEL HELPBOOK: Self-Healing Alternatives for Carpal Tunnel and Other Repet**ive Strain Injuries which I have not read. He also has a website for his medical practice on-line at http://nervepain.com SITTING ON THE JOB How to Survive the Stresses of Sitting Down to Work: a Practical Handbook by Scott W. Donkin, D.C. "... talks about body awareness, ergonomics at work (down to the last minute detail, believe me), proper sleep habits, stress management, exercise, and all kinds of stuff Sorehanders could benefit from, and it's a pretty elementary read. I recommend it, especially for those of us who have pain upon sitting. It is full of great advice and fascinating info." Order SITTING ON THE JOB from Amazon . . . PAIN-FREE TYPING TECHNIQUESimple Solutions to Prevent Repet**ive Strain Injuries, from a Concert Pianist by Howard Richman This is an inexpensive and efficient little booklet that lays out principles for healthy typing. Getting healthy people educated on sound prevention principles without burying them with the whole spectrum of RSI information is important, and Mr. Richmond has developed a nice resource that fills that bill. Order from Sound Feelings Web site, which includes free health tips and illustrations. FULL CATASTROPHE LIVING Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, Ph.D Delacorte Press, 1990 ISBN 0-385-29897-8 This work comes out of the program of the Stress Reduction Clinic at the University of Ma***achusettes Medical Center, and centers around the practice of "mindfulness meditation", using sitting meditation, yoga, the body scan, and other techniques. The reader may wonder what this really has to do with RSI, but will find the applications discussed in section 4 extremely relevant and useful to surviving the often grim challenges of this disorder. The author is careful to explain exactly what he means, and to ground it in clear, rational, practical applications. It's not a short book, and not a quick fix. But I found it fascinating and accessible and very, very applicable to anyone with chronic pain. Order FULL CATASTROPHE LIVING from Amazon . . . MANAGING PAIN BEFORE IT MANAGES YOU by Margaret A. Caudill, M.D.,PhD. ANYBODY in chronic pain would benefit from reading this book. It cuts right to the point in how we handle chronic pain, is very well organized, with a large format, all main points of each chapter summarized at chapters' end, and many worksheets to use to help clarify and identify important issues. I'll tell you up front: the book does not shrink from hard truths, and quickly identifies att**udes that are going to hinder or sabotage our recovery. While the methods of this book may help bring about reduced pain, it's about dealing with pain that *isn't* going away, and may never do so completely. RSI *can* get better and freedom from pain and recovered functionality are not unrealistic goals, BUT it can be a really, really long haul getting there, and survival in the interim requires learning about the topics in this book. This book does NOT examine all the specific medical therapies now being used for people in chronic pain, so you will want to do additional reading on the topic. But the main points of this book are things that might get overlooked if one only looks for somebody "out there" to "fix what's wrong with me." Order MANAGING PAIN from Amazon . . . THE EGOSCUE METHOD OF HEALTH THROUGH MOTION by Pete Egoscue, Roger Gittines Harperperennial Library 1993 ISBN 0060924306 PAIN FREE : A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue, Roger Gittines In "The Egoscue Method", Pete Egoscue has a very accessible manual for identifying dysfunctional habits of posture and motion that are the source of much musculoskeletal pain and disability. His book also lays out a series of exercises to correct these problems. Very readable, do-able, recommended by RSI recoverees. Egoscue's clinic also has a Web Site. PAIN FREE in some ways simply revists the same material in THE EGOSCUE METHOD, and includes many of the same "E-cises" recommended in the earlier book. However, it organizes itself by body section, working from the feet up to the head, and thus it's easier to get to the material that applies to your particular pain. All these areas are functionally related, as Egoscue continually points out, and the same corrective postures and "E-cises" may apply to different pains. Like many authors presenting a personal approach to wellness, Egoscue is very optimistic about his ability to remedy a great many problems; but on the other hand, his methods are very reasonable and rational and he explains physical problems and his proposed remedies in careful detail, so I haven't got any quarrel with him. There's nothing "off-the-wall" here. One reader of his books has commented: "I find the Egoscue exercises helpful and pain-relieving if done carefully, but the arguments in the book contradictory. (For example, are the injuries occupational, or aren't they? Should you worry about equipment set ups, or not? He's not clear.) A grain of salt is indicated. Here's another caution -- the exercises ask you to activate your lower back/hips -- but many of us are prone to over-extension in that area. I forgot about this and threw my back out doing his exercises. Look at how over-extended the lower backs are in the photos of the models. So my advice is proceed with the help of a physiologist or therapist who knows their stuff. I'm not sure it's entirely safe to try at home, especially if your injuries are complicated and old." Have heard Egoscue has a new t**le: PAIN FREE AT YOUR PC. I a***ume it covers the same ground as the previous t**les. A SOREHAND reader comments on it: 'I got the "revolutionary method" one from the library, and had trouble figuring out which were the right exercises for me, tho his arguments seemed convincing and some of the exercises felt good. Then I decided to try the new one, "...at your PC". It's relatively inexpensive (about $12US). It has sets of exercises for those in pain, 3 levels of computer users (power user=1-2 hours per day!) as prevention, Office Therapy for Power Users, Breaking the pattern of pain - I'm not clear on when he recommends this. I've been doing the Office Therapy ones - mostly because I can't make myself do the home series which starts out at 1 hour, goes down to 30 minutes after you reach a threshold with the "Supine Groin Stretch", which is just very awkward for me to do, with a makes***ft "step ladder". However, I do think at least one of the stretches (arm circles) has helped quite a bit with my Pronator Teres Syndrome. when I first did it, 25 each way, it immediately produced a flareup. I waited a few days, and then built up from 5 each way, and I can type longer without pain. Long enough that I'm tempted to do too much. So, tho I haven't really followed all his instructions, I do think its helpful. For what it's worth. I feel it has moved my plateau a bit in the right direction.' Order THE EGOSCUE METHOD from Amazon . . . Order PAIN FREE from Amazon . . . Order PAIN FREE @ YOUR PC from Amazon . . . Myotherapy : Bonnie Prudden's Complete Guide to Pain-Free Living by Bonnie Prudden Ballantine Books 1985 ISBN 0345326881 Exercise expert Bonnie Prudden presents her method of releasing the muscular spasms, called "trigger points", that are believed to underlie much chronic muscle pain. She covers both the "quick fix", which is to "release" the spasms with firm manual pressure, and the long-term fix, which involves exercise and fitness to keep trigger points at bay. Many RSI patients mention this kind of therapy as being helpful and it is becoming a part of neuromuscular ma***age across the country. Prudden's inst**ute also has a Web Site. Order MYOTHERAPY from Amazon . . . CARPAL TUNNEL SYNDROME AND REPEt**IVE STRESS INJURIES: The Comprehensive Guide to Prevention, Treatment, & Recovery by Tammy Crouch North Atlantic Books. Berkeley, CA ISBN 1-883319-50-1 I have only read the 1st edition, which was not too impressive, but evidently it has undergone substantial expansion and revision and sounds like a more comprehensive resource. Bear this in mind if you go looking for this in the library. Order CARPAL TUNNEL from Amazon . . . THE REPEt**IVE STRAIN INJURY HANDBOOK: An 8-Step Recovery and Prevention Plan by Robert M. Simon, Ruth Aleskovsky Owl Books. ISBN 080505930X Jack Bellis says: "As for coping, I got tho following book from my library, and it had the best "coping" info I've seen among 6 books I've read, about 75 pgs from a female sufferer, down to the most intimate details." Order THE REPEt**IVE STRAIN INJURY HANDBOOK from Amazon . . . Relaxercise : The Easy New Way to Health and Fitness by David Zemach-Bersin, Kaethe Zemach-Bersin, Mark Reese Harper San Francisco 1990 ISBN 0062509926 "I am really getting some good help from a book my Feldenkrais practioner recommended: "Relaxercise" by David Zemach-Bersin The current thinking about my injury is that much of it is coming from the neck and shoulders. The exercise for relaxed shoulders has helped me tremendously. I wish I could comment on the exercises, but the relaxed shoulders exercise is the one I gravitate toward whenever I need help. I think I have gotten my money's worth." (quote: Judy L.) Order RELAXERCISE from Amazon . . . Muscle Pain Relief in 90 Seconds: The Fold and Hold Method by Dale L. Anderson John Wiley & Sons ISBN: 0471346896 This book is a self-help manual of a form of soft-tissue care that is called strain-counterstrain or preferred position release. I've seen this touted by a number of therapists and it seems reasonable. I haven't found it to be a "magic bullet" when I get pain or cramping but it does seem to be a useful additional tool for muscle pain control. I'm thinking it probably relates to 'myotherapy' or 'trigger points', addressed in other publications. Order MUSCLE PAIN RELIEF from Amazon . . . The Trigger Point Therapy Workbook : Your Self-Treatment Guide for Pain Relief by Clair Davies, NCTMB New Harbinger Publications, 2001 ISBN 1-57224-250-7; U.S. $19.95 8 1/2 x 11; 267 pages; 318 illustrations There's an emerging concensus among those who treat c***ulative trauma injuries that part of what produces the pain, and keeps it around for so long, are something called "trigger points": tight, inflamed "knots" in your muscles and soft tissues. A number of treatment options aim at unlocking and releasing these points. One such approach is in Clair Davies book, which stands out in taking the approach that the injured person themselves should be able to locate and treat these painful areas. The book is thorough and accessible, and I've found the information indispensable in keeping me operational after my problems with musculoskeletal pain. This should be part of your "RSI first aid kit". - PMx Order THE TRIGGER POINT THERAPY WORKBOOK from Amazon . . . Soft Tissue Ma***age for Pain Relief: How You Can Ma***age Away the Pain from 37 Health Conditions by Bernard Schatz Hampton Roads Publis***ng Company 2001 ISBN: 1571742646 A reader opines: "Ten Star rating on this book.....Simply explained, easy to do and it seemed to me very effective. I happened to see it in a health food store. Well worth the $18 cost. Try it.....you learn a lot from doing the ma***age yourself, how to feel for where the spots/tightness are, how to listen to your body--what it says so you can adjust how you are doing things.. I used it in conjunction with myofascial ma***age by a professional. But they are different, mentally and physically.....BOTH....together are good." Order SOFT TISSUE Ma***AGE from Amazon . . . Computering & Exercise: Escape The Aches And Pains Of Computer Work by Dr. Ricky Lockett LK says: "It emphasizes the need to be physically fit in a world that has become more and more sedentary. He makes a lot of good points. Has some excellent definitions for various computer injuries and hundreds of various stretches and strengthening exercises. I found some excellent strengthening exercises for my shoulders and neck that work just the right areas that I have needed to work but was unable find exercises that didn't make other areas of my body hurt...I also drove over 500 miles rountrip to see him. Currently, I am only doing exercises and stretches that are in his book. I have had great improvements!" Order MUSCLE PAIN RELIEF from Amazon . . . WOUNDED WORKERS: The Politics of Musculoskeletal Injuries by Penney Kome University of Toronto Press, 1998 ISBN 0-8020-7795-1 (paperback) The author says:" Wounded Workers is sort of a Whole MSI Catalogue. It reviews the medical, WCB, legal, union/management, ergonomics, computer workstations, self-help and legislative ramifications of work-related upper extremity disorders, lists tons of resources online and in the real world, and generally provides a map for the labyrinth in which so many MSI patients find themselves. U of T Press arranged for the ma****cript to be peer-reviewed twice, to ensure that the scholars***p is accurate & up-to-date--but the text is written for the general public & provides translations for many technical terms." I've read this: it is extremely thorough, and it advocates for workers concerns without trying to demonize anyone. Order WOUNDED WORKERS from Amazon . . . COPING SUCCESSFULLY WITH RSI Maggie Black & Penny Gray Paperback: 128 pages Publisher: Sheldon Press (January, 1999) ISBN: 0859698114 Order COPING SUCCESSFULLY from Amazon . . . One-Handed in a Two-Handed World By Tommye-K. Mayer " For those RSI sufferers who've got one "good" hand, Tommye-K's tips for managing, presented in a user-friendly tone, enable resting the damaged hand while it recuperates as much as possible, while still maintaining an active lifestyle." Order from Amazon. One Hand Typing and Keyboarding Manual Lilly Walters This manual on one-hand typing can be ordered or downloaded from Ms. Walters' Web site . Not having read it myself I'll just comment that two-handed people with one RSI-injured hand should be cautious about trying to make their one as-yet uninjured hand take up the whole load of typing without making other changes in work load, breaks, etc. etc. A good portion of this book can be previewed for free. Living Well With a Hidden Disability : Transcending Doubt and Shame and Reclaiming Your Life by Stacy Taylor, Robert Epstein (Contributor) Haven't read this one but sounds good. Dealing with RSI means more than just sorting out medical and ergonomic issues, there are heavy emotional and social impacts as well, and many RSI patients tell me that the "hidden disability" aspect of RSI is tough to deal with. Order LIVING WELL from Amazon . . . Job-Damaged People: How to Survive and Change the Workers' Compensation System By Amy Clipp " This book teaches injured workers what they must do if they are to get out of the workers compensation system with their health and incomes intact. . . This book presents the information you need to stop being a victim and start receiving the benefits you are ent**led to. " Order from How to Apply For and Win Social Security Administration Disability Benefits By Frederick A. Johnson PUBLISHER: MARCH 3RD BOOKS RING BOUND Pages:304 ISBN#: 0-9646998-0-X "This is the 2nd edition of the first manual written for the non-attorney ever published. It reveals the standards of judgment SSA uses to determine disability and tells exactly what must be done to make it easy for SSA to grant benefits. " CALIFORNIA WORKERS' COMP How To Take Charge When You're Injured On The Job By Christopher Ball Publisher says: "This is the only book that shows you how to handle a California workers' compensation claim from start to finish. Workers' Compensation expert, Attorney Christopher Ball guides you through handling your legitimate claim from start to finish. " Nolo Press web site also has resources for other states, spend some time searching there ... Order TAKE CHARGE from Amazon . . . HEALTHY COMPUTING WITH MUSCLE FEEDBACK by Erik Peper, Katherine Hughes Gibney Publisher's blurb says: "A clear intervention blueprint for the successful management of repet**ive motion injury and pain. It recognizes the big picture (muscular sensory awareness, stress management and optimal performance), while simultaneously attending to specific clinical and educational interventions (ergonomic a***essment, surface EMG sensor placement and trainee training strategies). A comprehensive how-to-do workbook for consultants and clinicians focusing on the prevention and treatment of muscular skeletal pain disorders." Order LIVING WELL from Amazon . . . Repet**ive Strain Injury? Rx: Yoga! by Gail Dubinsky, M.D. Pamela writes: "A reminder that there are special yoga tapes available that are targeted specifically to RSI patients. Information can be found at www.rxyoga.com. The author of Rx:Yoga! is Dr. Gail Dubinsky, who treats soft-tissue orthopedic injuries, and is also a long-time yoga pract**ioner. I reviewed the tape for MC Journal , and found it to be extremely appropriate -- I suffer from carpal tunnel and tendonitis, and found the yoga poses to be very doable and helpful." Overcome Neck And Back Pain by Kit Laughlin "I'm 34, programmer, and am in the same boat as you: lots of neck and shoulder pain, and being diagnosed with arthritis in the neck as well . . . I started doing a lot of exercise focused on shoulders and neck, and I have had some good results with that. By making the shoulders and neck stronger, I can go longer behind the PC. Also, doing a lot of stretching, and keeping the time behind the PC to a minimal (if possible) has helped as well . . . I can recommend: Buy the book 'Overcome Neck and Beck Pain' by Kit Laughlin, and do the stretching exercises he describes in his book. For me, focusing on the neck and back, but also focusing on the hip and leg exercises has helped a lot. " (Paul adds: yes, people think of hands and arms first when they hear about RSI or "carpal tunnel" but neck/shoulder/back problems are at least as common and can contribute to the pain in hands and arms, too.) Order OVERCOME NECK AND BACK PAIN from Amazon . . . Terry Slade has compiled a very useful and diverse bibliography of \ "body" books worth reading for anybody recovering from, or trying to avoid, musculoskeletal injury. More pertinent books (mainly aimed at musicians) here . . . Internet Sites & Other Links This is not an exhaustive list of sites, just a handful of starting points. This site has been around a long, long time and some is outdated. I'm going to put the most recent suggestions I've been e-mailed near the top for my convenience. Keep in mind that RSI prevention products and books advertised on the Web are rarely magic bullets or sure-fire fixes and consider any such things as only part of an overall approach to prevention that must include a medical provider if you are already injured. Also, you may want to start by brus***ng up on Tips For Savvy Medical Web Surfing first. Career Guide for College Students With Disabilities - it's easy to just think of yourself as "hurt" and not "disabled", but since RSI can be a long-term problem, thinking in terms of your rights and resources as an impaired person is important. Additional disability links are f****her down this link list. The Typing Injury FAQ Archive mentioned above has a lot of information on equipment, therapies, software, and an overview of the physiology of RSI. This site is THE place to find RSI information and many more links to other Internet RSI-related sites. HealthyComputing.com is a terrific site to learn how to compute safely. Read The Ergonomic Times for current articles and discussions on computer ergonomics and injuries. Lots of excellent, up-to-date stuff at RSI-Relief.Com Mary Wilson's Carpal Tunnel Blog . The a***ociation for Repet**ive Motion Injuries (ARMS): not-for-profit organization committed to a***isting workers at-risk or injured by repet**ive motion syndromes. The RSI Action has been active in helping workers deal with RSI for a long time now. Safe Computing Tips . Com , their name says it all. Dennis Ankrum has several research articles . The RSI a***ociation of the UK no longer exists but their website of resources has been archived and remains accessible here , thanks to Keytools. A great variety of information on "Working and Living Pain Free" is at Working-Well.org More info on Thoracic Outlet Syndrome . A very in-depth doc***ent on stretching & flexibility. ErgoWeb and Ergoworld are good starting places when searching for ergonomics resources. A new resource with product and literature reviews is Ergoblog . Excellent all-round info on office ergonomics presented by the folks at F-One Ergonomics including a discussion of emerging ergonomics versus Conventional Wisdom . Harvard RSI Action Home Page is an excellent student-written page aimed at college students, who are a high risk group for RSI. Nils Klarlund has done some interesting research and thinking about input devices and among other things has developed a ShortTalk speech interface for computer users. A free Powerpoint presentation on workstation setup. (500K) The UCSF/UCB Ergonomics Program has a good page of research links. The computer ergonomics pages of U.S. Occupational Safety and Health Administration, and the U.S. National Inst**ute for Occupational Safety and Health. Of particular value is NIOSH's comprehensive paper on Musculoskeletal Disorders (MSDs) and Workplace Factors . Occupational Health Clinics for Ontario Workers at http://www.ohcow.on.ca Dr. Charles Eaton's treatment links for Tendinitis, Nerve Compression Syndromes, and more on the E-hand site, including exercises, images, etc. Fascinating. The Invisible Disabilities a***ociation is a superb resource for dealing with "invisible" problems like RSI. Ma***age is an important treatment & prevention measure for RSI. Here's a few personal thoughts. A book to help ma***age therapists avoid or remedy their potential injuries is Lauriann Greene's SAVE YOUR HANDS! Her Web site has just been expanded with RSI tips and additional links, check it out. Many people report that The Feldenkrais Method and The Alexander Technique are helpful in learning non-injurious use of the body. A Feldenkrais pract**ioner has some good info on his Somatic Options page, including info on Low-Stress Computing. Also there are many good reports on the effectiveness of h****erwork , Rolfing , , and The Pilates Method in treatment of RSI. Website of The Thoracic Outlet Syndrome Society . Similarly, one person's nicely illustrated Repet**ive Strain Injury:Recovery Formula . New ... Cornell Ergonomics Web has excellent slide shows and research info. Dutch RSI Website. There are several forums dealing with RSI-connected issues (chronic pain, TOS, etc. ) on the Neurotalk Communities . repet**ivestraininjury.org.uk Build-it-yourself low-stress computer desk plans are available from Woodware Designs. Versions of the Pocket Ergonomist can be downloaded as a Windows Help file or as PDF files. Good information at the Canadian Centre for Occupational Health and Safety. MFL Occupational Health Centre of Manitoba. Workers with RSI frequently find themselves involved in the potentially confusing world of Workers Compensation. Besides the book mentioned earlier, here are some important links to start with so you are informed at the outset. Well-organized Worker's information from The Alberta WC board. A WC Checklist from somebody who's been through it . . . Workerscompensationinsurance.com is a WC advocacy page; Wisconsin's WC agency has a page of Workers Compensation Resources ; Workers Compensation pages for all 50 States a host of legal resources from WorkCompCentral ; The Work Injury/Workers Compensation Help-Line!(sm) Canadian Workers Compensation Boards Workplace Injured (Oregon). In a similar mode, see the Canadian CANADIAN INJURED WORKERS ALLIANCE , and Office of the Worker Advisor websites. Injured people may really need legal help. Legal resources are here. Workplace Injury Litigation Group In the UK, check with the Law Centres Federation. When getting evaluated for insurance or worker's comp., you may encounter medical doc***ents with "ICD-9" codes categorizing your condition. If you want to know what these codes mean, see International Cla***ification of Functioning, Disability and Health R.S.I. does leave many people at least partially disabled. See for People with Disabilities , disAbility.gov , The Job Accommodation Network (JAN) , The Boulevard , Find It! - Workers (many disability links), New Mobility's Interactive Cafe , DisABLED Person job search site, the UK's Disability resources on Direct.gov, Employment Resources for People with Disability For ongoing discussion with fellow RSI sufferers, subscribe to the SOREHAND e-mail list by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv@listsrv.ucsf.edu More Information at this Web site: RSI and Musicians . . . A whole other arena of occupational injury. Changes I've Made, Stuff I've Used Paul's personal experiences and reviews of hardware, software, and other accomodations. Most recent review: LapDawg X4 laptop table Ergonomic Products and Services including Legal Services UN-L RSI Resources Local resources for staff and students at the University of Nebraska - Lincoln. FindADoc: Locate medical care for RSI. Support Groups . Questions? With these pages I've tried to provide access to everything I've heard about RSI, but I'm not an "expert". Everything here has come to me from other people. If you have more good resources, corrections to what is here, or encounter dead links, please let me know so it benefits the unexpectedly large number of people who find this site when they are looking for help. My own experiences with treatment are necessarily limited. If you have questions about RSI, in addition to seeing a doctor and reading the resources above I strongly suggest you tap into one of my main resources, the SOREHAND e-mail list. You can subscribe by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv @ listsrv . ucsf . edu Text content of this page is Copyright © 2013 Paul Marxhausen No permission required for Web links to this page. All rights reserved for reproduction in print or other media. Print-outs of this page may be photocopied for NON-COMMERCIAL informational use. (1) Figure 1 reproduced with permission from "The Pocket Ergonomist", Copyright © 1986 David Brown and Robin Mitch****, occupational health and safety consultants, Airport Health Centre, Mascot NSW Australia; stretch GIFs reproduced with permission from "The Floppy Ergonomist", Copyright © 1987 David Brown. Figures 2 through 4 are public domain. Univ. of Nebraska-Lincoln / Electronics Shop RSI Web Page / Paul Marxhausen |
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What are the Symptoms? Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows Tingling, coldness, or numbness in the hands Clumsiness or loss of strength and coordination in the hands Pain that wakes you up at night Feeling a need to ma***age your hands, wrists, and arms Pain in the upper back, shoulders, or neck a***ociated with using the computer. How Do I Prevent It? Correct typing technique and posture, the right equipment setup, and good work habits are much more important for prevention than ergonomic gadgets like split keyboards or palm rests. Figure 1 shows proper posture at the computer. ( Some current thinking suggests that a monitor position lower and f****her away may be better. In addition, there are other opinions about what is the "correct" position. ) Note that the chair and keyboard are set so that the thighs and forearms are level (or sloping slightly down away from the body), and that the wrists are straight and level - not bent far down or way back. If the table is too high to permit this, you may do better to put the keyboard in your lap. Also note that the typist is sitting straight, not slouching, and does not have to stretch forward to reach the keys or read the screen. Anything that creates awkward reaches or angles in the body will create problems. Please note that even a "perfect" posture may result in problems if it is held rigidly for long periods of time: relax, MOVE and s***ft positions frequently. This isn't just about your hands and arms, either: the use or misuse of your shoulders, back and neck may be even more important than what's happening down at your wrists. More specifics: While you are actually typing your wrists should not rest on anything, and should not be bent up, down, or to the side. (Figure 2) Your arms should move your hands around instead of resting your wrists and stretching to hit keys with the fingers. (palm rests give you a place to rest your hands only when pausing from typing, NOT while you are typing.) When you stop typing for a while, rest your hands in your lap and/or on their sides instead of leaving them on the keyboard. Wrists also should not be bent to the side, . . . (Figure 3):Wrong . . . . . . . . . . . . . . . . . . . . (Figure 4):Correct . . . but instead your fingers should be in a straight line with your forearm as viewed from above. Research suggests that all of the above is easier to do if you tilt the back edge of your keyboard down, away from you. Put a prop an inch or two thick under the edge of the keyboard closest to you, but make sure the whole thing is still low enough so you aren't reaching up. This is a good argument for getting an adjustable keyboard tray that permits optimal positioning. INCREASE YOUR FONT SIZES. Even with ever-larger monitors, many people favor tiny little fonts in their desktops and applications. This encourages one to hunch forward into the monitor to read things, putting pressure on nerves and blood vessels in the neck and shoulders. Microsoft Windows and Macintosh desktops and applications can easily be configured to use larger, easier-to-read fonts. Do it! Also consider using color schemes that are easier on the eyes, particularly shades of gray for text doc***ents. (If you are using XWindows on Unix or Linux, make the fonts in your xterm windows bigger by hitting Control and the right mouse button over the window for a menu of font sizes.) DON'T POUND on the keys: use a light touch. Use two hands to perform double-key operations like Ctrl-C or Alt-F, instead of twisting one hand to do it. Move your whole hand to hit function keys with your strong finger instead of stretching to reach them. For additional excellent instruction on healthier typing technique read MOTION BASED ERGONOMICS KEYBOARD RETRAINING and Mouse Retraining. TAKE LOTS OF BREAKS TO STRETCH and RELAX. This means both momentary breaks every few minutes and longer breaks every hour or so. Pace and plan your computer work. Fidget a lot! Here are some GIF animations of some stretches you can do, courtesy of David Brown(1)& the New Zealand Occupational Safety and Health Service. -> #1 , #2 , #3 , #4 , #5 , #6 , #7 , #8 , #9 , #10 . (Don't do these at the speed displayed. Easy does it.) Notice that several stretches involve the neck & shoulders, which have more involvement with typing injuries than you might imagine. From the same source, here's some still pictures of exercises/stretches to do. #1 , #2 , #3 , #4 , #5 . See videos of stretches at the University of Virginia, or download a desk stretch poster from Shelter Publications, who have an excellent new book of stretches for computer/desk workers. There are now MANY software packages available that can remind you to take breaks and show you stretches. Text files discussing stretches are here and here . Finally, check out the great animated exercises on the Desktop Yoga web site. Some neck-specific stretches are here. Hold the mouse lightly, don't grip it hard or squeeze it. Place the pointing device where you don't have to reach up or over very far to use it; close to the keyboard is best. Better yet: learn and use keyboard equivalent commands (see lists here ) whenever possible, as no pointing device is risk-free. Even trackballs have injured users. A comprehensive doc***ent on mouseless Windows use is Escape From the Mousetrap , free from KnowWare Publis***ng. With the latest versions of Apple's OS X operating system, there are similar accessibility options that reduce mouse usage. Here's a couple links that detail these sometimes less-well-known shortcuts: Magical Macintosh Key Sequences. Keep your arms & hands warm. Cold muscles & tendons are at much greater risk for overuse injuries, and many offices are over-air-conditioned. Eliminate unnecessary computer usage. No amount of ergonomic changes, fancy keyboards, or exercises are going to help if you are simply typing more than your body can handle. Don't try to be the fastest, most powerful hacker around - the cost is too high. Also: is there recreational computer use you can reduce? Can some of your electronic mail messages be replaced by telephone calls or conversations in person? And lose the computer/video games . . . which often involve long, unbroken sessions of very tense keyboard or controller use. If nothing else, PAUSE the game every 3 - 4 minutes. Don't sacrifice your hands to a game! Consider voice recognition. Software that allows computer control or full voice dictation has become powerful, easy to use, and affordable. What was once a specialized and expensive technology is increasingly commonplace. and can be used to reduce your mouse/keyboard use at no cost. (Note: I recently tested the speech recognition built into Windows 7 and was startled at how good it was both for control and dictation, even on a slower, older computer. - PMx) However, it's also possible to seriously injure your voice through overuse/misuse, so it's not the cure-all for RSI. Since this technology continues to change rapidly, stop by Speech Recognition Solutions and their forum for more information. A good article to check out is Guillaume Marceau's Dictate to Your Computer Like A Pro. Evaluate other activities. Problems may be caused or aggravated by other things you do frequently. Sports, carrying children, hobbies requiring intense small work (like knitting), and excess effort/tension in other daily things may have enormous impact too. DON'T TUCK THE TELEPHONE BETWEEN YOUR SHOULDER AND EAR so that you can type and talk on the phone at the same time. This common procedure is very aggravating for your neck, shoulders, and arms. TAKE CARE OF YOUR EYES. Eyestrain is also a related, widespread problem that should be addressed at the same time you are setting up your computer for healthier use. See these articles from The Mayo Clinic . PAY ATTENTION TO YOUR BODY. Pain is your body yelling that it's in big trouble, but learning what is comfortable or awkward for your body before you're in pain may prevent injury. "Physical re-education" through The Feldenkrais Method, T'ai Chi, yoga , The Alexander Technique , Trager, stretching, or dance cla***es all may be helpful. KIDS ARE AT RISK TOO .. . with increasing hours in front of the computer at home and school, using equipment that rarely is set up correctly for people their size. This news article examines the problem, as does this recent NY Times article. To help kids learn to compute safely, see the Kids FAQ on the Typing Injury FAQ site. Also, read this Workstation Ergonomics Guidelines for Computer Use by Children published by Cornell University. The program Stretch Break for Kids can be downloaded for free. More tips ...... on preventative posture and correct technique are at HealthyComputing.com What If I Have Symptoms of RSI? We all have occasional aches and pains that go away in a day or two, especially when we overdo anything. But if you have the symptoms listed above regularly when you are using the computer, run, do not walk, to your doctor or health care provider RIGHT AWAY. Dealing with this early is critical to limiting the damage, and to spare you a world of hurt , trouble, and frustration. You are not overreacting: by the time you have symptoms there has already been some damage done, and if you try to ignore the pain you may sustain a serious injury. If your doctor doesn't seem to know much about RSI, find one who does. When you find one, listen to them and check with them about any changes you intend to make or therapy you want to try. (See UN-L RSI Resources about the Health Center.) In order to be an educated patient, take time to read the other resources linked to on this page, or the books below. Remember that "RSI" is a mechanism of injury, not a diagnosis. Where or how seriously you are injured, and how best to treat it, varies immensely from person to person. Also, many systemic disorders such as diabetes can mimic or exacerbate RSI, and these can be ruled out by medical tests, so don't go chasing a treatment you may have heard about UNTIL YOU'VE SEEN A DOCTOR. THERE ARE NO QUICK FIXES. No wrist splint, arm rest, split keyboard, spinal adjustment, etc. is going to let you go right back to work at full speed if you've been injured, and even carpal tunnel sufferers who undergo the release surgery on their wrists can be back in pain and trouble if they don't make the long term changes in technique and work habits that hurt them in the first place. Read this "Or else . . ." warning from someone who's been there. Healing can happen but it may take months, even years. That's why it's important that you . . . DON'T GIVE UP!!! Many RSI patients do regain the ability to work and substantial freedom from pain, although they may find that they remain vulnerable to re-injury and flare-ups. DON'T GIVE UP. Recovery may take much longer than you think you can bear. DON'T GIVE UP. Almost everything in your life may turn upside down in the course of dealing with long-term recovery. DON'T GIVE UP. There are many, many resources listed on this page (see below), and if none of them is a fast "magic fix", taken together they can give you the tools to hang in there. Don't give up. What about TMS? There has been a great deal of controversy and discussion about the mind/body pain theories of Dr. John Sarno and others, who attribute some common and intractable problems like back pain and RSI to something they refer to as "Tension Myositis Syndrome" or TMS. In brief, they posit that such chronic pains are real and have a physical cause: emotionally-mediated muscular tension causing oxygen starvation and pain in tissues. Consequently, it is claimed that counseling and psychological methods can bring relief to sufferers. The author of this web page himself found that understanding these concepts was an important part of recovery. Rather than expand this website to cover this huge topic, I suggest starting at the TMS Wiki where there are resources, links, and testimonials. Learn More About It . . . Books! Books on RSI contain a far greater depth of information than can be easily presented on-line. I strongly encourage you to read one or more of the following t**les. I know this list has gotten really long, but your local library may have some of these t**les or can get them for you through interlibrary loan. The publis***ng information and Web links to the publisher or distributor are included where they are known. In addition, in a***ociation with Amazon.com Books you can purchase many of these t**les on-line by clicking the Order from Amazon ... link after each listing, which will take you directly to that particular catalogue item. If you buy from Amazon, they will handle all billing, s***pping, etc. and inquiries should be directed to them. By the way ... these books are pretty much listed in the order I became aware of them, not in order of quality or relevance. Some of the ones I personally consider indispensible are way down the page. Widely regarded as the primary reference book on RSI is: REPEt**IVE STRAIN INJURY: A COMPUTER USER'S GUIDE Dr. Emil Pascarelli & Deborah Quilter (ISBN 0-471-59533-0) If you use any kind of computer regularly, check it out and read it, whether you are already injured or not. Your career could depend on it. Let me repeat one more time: it's easier to prevent RSI than to remedy it later. Deborah Quilter now has a web site with info on RSI, her publications, and her presentations. Order RSI: A COMPUTER USER'S GUIDE from Amazon . . . Dr. Pascarelli's Complete Guide to Repet**ive Strain Injury : What You Need to Know About RSI and Carpal Tunnel Syndrome by Dr. Emil Pascarelli Wiley; June 11, 2004 ISBN 0471388432 Dr. Pascarelli has written a new book (2004) on RSI recovery. Here's some of what one reader said about it: "This 4th of July weekend I took a look at Dr. Emil Pascarelli's new book which was just published. . . . He spends some of his time discussing issues that affect musicians which is something that we have discussed on Sorehand. He also has excellent points on what RSI is not. One thing that alarms me a lot as a victim of CTS is that colleagues are think that they have this as well. Most people do not. In fact most people in my support group have TOS and the Dr. has a good discussion of this. He does emphasize the whole conservative treatment philosophy and a good section on biomechanics as well as one also on how to beat RSI.. One issue that affects a lot of my co-workers that the Dr. also discusses is vision in addition to ergonomics and dealing with pain. The section on emotions is not as extensive as the one that was in his earlier book with Deborah Quilter on Repet**ive Strain Injury in general. But I found the book really helpful and others may wish to read it as well. . " Order DR. PASCARELLI'S COMPLETE GUIDE from Amazon . . . IT'S NOT CARPAL TUNNEL SYNDROME! RSI Theory and Therapy for Computer Professionals Suparna Damany, MSPT and Jack Bellis This book easily makes the "must read" category: in fact, in my opinion it makes it to the "if-you-only-get-one-book-on-RSI- get-this-one" category, although I don't think anything totally bumps Pascarelli and Quilter out of the number one spot. What I've said of P&Q, I say of this book: every computer professional needs to read it. This book is a "second generation" work on RSI, drawing on the literature, experiences, and discussions of patients and health care professionals who have been dealing with computer-related injuries over the past decade. Damany and Bellis have done an excellent job at distinguis***ng root causes ; initial results; secondary results that become causes; and ultimate results in the painful circle of c***ulative trauma injuries. Additionally, the writing style is personable, direct, and engaging. I think this up-to-date work really does cover it all. Well illustrated, to the point, firm in recommendations, it's hard for me to think of a better "starting point" for any "newbie" with RSI symptoms. Good info, material from the book, and a good quiz are found on web site . Order IT'S NOT CARPAL TUNNEL! from Amazon . . . CARPAL TUNNEL SYNDROME Prevention And Treatment The Repet**ive Strain Injury of the Wrist and Hand by Kate Montgomery ISBN #1-878069-035-7 It promises a lot, and some of the stuff is debateable . . . but it is chock full of practical information that I've found helpful and effective in my own situation. This book appears to have been updated and released as END YOUR CARPAL TUNNEL PAIN WITHOUT SURGERY, available from Amazon. I've read this and it's still a useful resource. Most recent editions, additional information and articles can be found at the Body Maintenance 101 website. Recommended by many on the 'Net is . . . CONQUERING CARPAL TUNNEL SYNDROME AND OTHER REPEt**IVE STRAIN INJURIES A Self-Care Program Sharon Butler Sharon Butler has been developing a system of gentle stretching to rehabilitate repet**ive strain injuries for years now. This book, her first published resource, emphasized an extensive collection of stretches intended to heal tight and injured tissues. Good multiple indices help you find the stretches for your pains and/or your occupation. More info and ordering here. Also, she discusses many stretches and the theory behind them in an e-mail compilation here . But in addition to this book, Sharon now has developed fully rounded programs to address specific, common problems in a more detailed and focussed fas***on, and these can be purchased and downloaded electronically through her new website at http://www.selfcare4rsi.com . The new material goes beyond simply presenting a collection of stretches to address issues connected to RSI in a more wholistic way. Here's somebody else's review: "Just wanted to say that I have seen Sharon's new program for CTS and it is "just what the doctor ordered" (we wish). If all doctors would prescribe these programs instead of surgery, drugs, etc, then thousands of people would be getting over their RSI problems pretty quickly. Her book remains the best book on the subject, but these programs could be said to supercede the book. There is much new info, all presented in the clear and carefully written style of her book. In effect, she has published a stack of new books, each one written for a specific condition. The program of stretches she provides is meant to provide relief from the pain of RSI (and should actually be all you need to put you back to where you were before the condition began). But she does explain that if you want to address the issues that enabled the condition to occur, you may need to go beyond the stretches in program. She recommends looking into Alexander, Feldenkrais, Rolfing, or h****erwork. I would add yoga to that list. I also thought that she maybe erred on the side of giving less info in general in the book, even though it is loaded. She seems to want to be very careful not to confuse people or overwhelm them with more information than they may want to read. I think she has done an excellent job in the new programs of explaining RSI - what it is, what causes it, how to solve it - and still presenting it so that anyone who really reads it can understand. Order CONQUERING CARPAL TUNNEL from Amazon . . . STRETCHING IN THE OFFICE Bob Anderson, Illustrated by Jean Anderson ISBN 0-679-77084-4 Shelter Publications, Inc. PO Box 279 Bolinas, CA 94924 Ph. 415-868-0280 E-mail: shelter@shelterpub.com Web: www.shelterpub.com $9.95 US $13.95 Canada (Previously "Stretching At Your Computer or Desk") This book quickly provides the maximum useful information for computer and desk workers, explaining work hazards, when to stretch, where to stretch, the benefits of stretching, and how to stretch within the first eight pages. Subsequent stretch routines are applications targeted to real-life situations: "Stretches for Keyboard Operators", "Office Meeting Stretches", "Stressed Out Stretches", etc. and are followed by an overview on avoiding repet**ive strain injuries; an explanation of good habits for body usage; in-depth instructions on the individual stretches; and concludes with an excellent bibliography and indices. The unambiguous message is that stretching should be part of one's day right where one is, not something requiring leotards, a gym members***p, and a chunk of one's vanis***ng spare time. Shelter now also publishes a break program based on this book, which runs on both Macintosh and PC platforms. (Notably, it can successfully provide breaks during CD games on the Macintosh, to help your kids learn safe computer use.) Order STRETCHING IN THE OFFICE from Amazon . . . Carpal Tunnel Syndrome: How to Relieve & Prevent Wrist "Burnout!" Rosemarie Atencio HWD Publis***ng, PO Box 220 XA, Veneta, OR 97487. (503)935-1608 FAX (503)935-0705 $13.95 + $2.50 s/h; the VHS tape (20 mins) is $2l.95 + $2.50 s/h or you can buy both & get a free 8 1/2 x 11 laminated poster for $39.15 including s/h. Order Carpal Tunnel Syndrome from Amazon . . . COMFORT AT YOUR COMPUTER :Body Awareness Training for Pain-Free Computer Use Paul Linden This book also comes highly recommended. The author says: "The book is a user's manual for the human body. The book starts by helping people understand and FEEL the structure of their own bodies and what produces strain or comfort. It goes on to show how to work at computers -- and set up workstations -- in ways that will minimize physical strain. The book covers desktop workstations, laptop use, and standing workstations." You can access more of Linden's material on his Website. Prentice Hall, 1995. ISBN 1556433220 Order COMFORT AT YOUR COMPUTER from Amazon . . . The Computer User's Survival Guide By Joan Stigliani 1st Edition June 1995 ISBN: 1-56592-030-9; 296 pages, $21.95 credit card orders 800-889-8969; Email order@ora.com The author sez: "The book takes an integrated approach to computer-related health problems, and covers RSI, eyestrain, stress, and radiation exposure (including electrical sensitivity). It's not a straight ergonomics text, but explores the body-mind-machine connections in computer work." Order Computer User's Survival Guide from Amazon . . . Zap! How your computer can hurt you - and what you can do about it By Don Sellers Peachpit Press (800-283-9444). ISBN: 1566090210 Peachpit Press sez: From eyestrain to carpal tunnel syndrome, computer-related injuries are on the rise. This easy-access, well-illustrated guide explains a variety of potential hazards and what you can do to reduce your risk. Includes chapters on backache, headache, tendinitis, radiation, pregnancy, kids' concerns, and much more. Order ZAP from Amazon . . . REPEt**IVE STRAIN INJURIES The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson This book provides information on RSI that includes alternative treatments, in contrast to (or to complement, I should say) Pascarelli/Quilter's standard-med emphasis. The difficulty in treating RSI has prompted a great deal of interest in alternative therapies. I think the real strength of what Dr. Tim has written is his emphasis on an interdisciplinary treatment approach. In contrast to consulting a single pract**ioner who may have limited perspective and treatment preferences, Dr. Tim advocates for a team effort that *includes* standard medical professionals but brings in other practices such as chiropractic, acupuncture, ma***age, and others. Also, I think the book gives a decent basic rundown on the physiology of RSI, and includes good rehab information. While I consider some of the therapies presented here to be very questionable, at a minimum you will learn what each method claims to achieve for you from a writer who is not trying to sell one of them over the other but hopes to draw something from each. Order REPEt**IVE STRAIN INJURIES from Amazon . . . THE REPEt**IVE STRAIN INJURY SOURCEBOOK by Sandra Peddie The author says: "The book covers both personal and practical issues of RSI. I've tried to give readers a comprehensive look at RSI, covering everything from the medical diagnosis to emotional repercussions to getting benefits. Because I've struggled with RSI for many years myself, I've included dozens of interviews with sufferers, as well as an account of my own experience with RSI. " Order THE REPEt**IVE STRAIN INJURY SOURCEBOOK from Amazon . . . CRS - COMPUTER RELATED SYNDROME The Prevention & Treatment of Computer-Related Injuries by Dr. Richard Dean Smith and Steven T. Garske A Sorehand list reader says: "exercises are pretty good. no index. not as complete as Pascerelli/Quilter, but a good complement. A friend of mine is being treated by Dr. Smith and really respects him." A ma***age therapist writes: "The only way to truly beat the chronic pain cycle is through good posture and strengthening/stretching, and the authors do a good job of providing effective, easy to perform exercises." Order COMPUTER RELATED SYNDROME from Amazon . . . Chronic Musculoskeletal Injuries in the Workplace by Don Ranney, Alan Ranney (Illustrator) This is evidently a medical text for health care professionals with 10 contributors, but it may be useful to injured people trying to educate their doctors, or involved in establis***ng the validity of a compensation claim. Order Chronic Musculoskeletal Injuries from Amazon . . . LIGHT AT THE END OF THE CARPAL TUNNEL A Guide to Understanding and Relief from the Pain of Nerve Problems by Dr. Scott M. Fried Dr. Fried is an orthopedic surgeon, and judging from his book he is sympathetic, optimistic, committed to thorough and accurate diagnoses. He also emphasizes the importance of educating the patient, making informed decisions in partners***p with the patient, and of not rus***ng to surgery unless there is a well-established end in doing so. This includes having realistic expectations of the outcome should surgery prove advisable. It is NOT a replacement for a comprehensive RSI book like Pascarelli & Quilters Repet**ive Strain Injury: A Computer User's Guide, but it is a valuable perspective on nerve problems and surgery and anybody involved with either (or both) should read this before agreeing to surgery. Order LIGHT AT THE END OF THE CARPAL TUNNEL from Amazon . . . Dr. Fried has evidently written a second book, THE CARPAL TUNNEL HELPBOOK: Self-Healing Alternatives for Carpal Tunnel and Other Repet**ive Strain Injuries which I have not read. He also has a website for his medical practice on-line at http://nervepain.com SITTING ON THE JOB How to Survive the Stresses of Sitting Down to Work: a Practical Handbook by Scott W. Donkin, D.C. "... talks about body awareness, ergonomics at work (down to the last minute detail, believe me), proper sleep habits, stress management, exercise, and all kinds of stuff Sorehanders could benefit from, and it's a pretty elementary read. I recommend it, especially for those of us who have pain upon sitting. It is full of great advice and fascinating info." Order SITTING ON THE JOB from Amazon . . . PAIN-FREE TYPING TECHNIQUESimple Solutions to Prevent Repet**ive Strain Injuries, from a Concert Pianist by Howard Richman This is an inexpensive and efficient little booklet that lays out principles for healthy typing. Getting healthy people educated on sound prevention principles without burying them with the whole spectrum of RSI information is important, and Mr. Richmond has developed a nice resource that fills that bill. Order from Sound Feelings Web site, which includes free health tips and illustrations. FULL CATASTROPHE LIVING Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, Ph.D Delacorte Press, 1990 ISBN 0-385-29897-8 This work comes out of the program of the Stress Reduction Clinic at the University of Ma***achusettes Medical Center, and centers around the practice of "mindfulness meditation", using sitting meditation, yoga, the body scan, and other techniques. The reader may wonder what this really has to do with RSI, but will find the applications discussed in section 4 extremely relevant and useful to surviving the often grim challenges of this disorder. The author is careful to explain exactly what he means, and to ground it in clear, rational, practical applications. It's not a short book, and not a quick fix. But I found it fascinating and accessible and very, very applicable to anyone with chronic pain. Order FULL CATASTROPHE LIVING from Amazon . . . MANAGING PAIN BEFORE IT MANAGES YOU by Margaret A. Caudill, M.D.,PhD. ANYBODY in chronic pain would benefit from reading this book. It cuts right to the point in how we handle chronic pain, is very well organized, with a large format, all main points of each chapter summarized at chapters' end, and many worksheets to use to help clarify and identify important issues. I'll tell you up front: the book does not shrink from hard truths, and quickly identifies att**udes that are going to hinder or sabotage our recovery. While the methods of this book may help bring about reduced pain, it's about dealing with pain that *isn't* going away, and may never do so completely. RSI *can* get better and freedom from pain and recovered functionality are not unrealistic goals, BUT it can be a really, really long haul getting there, and survival in the interim requires learning about the topics in this book. This book does NOT examine all the specific medical therapies now being used for people in chronic pain, so you will want to do additional reading on the topic. But the main points of this book are things that might get overlooked if one only looks for somebody "out there" to "fix what's wrong with me." Order MANAGING PAIN from Amazon . . . THE EGOSCUE METHOD OF HEALTH THROUGH MOTION by Pete Egoscue, Roger Gittines Harperperennial Library 1993 ISBN 0060924306 PAIN FREE : A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue, Roger Gittines In "The Egoscue Method", Pete Egoscue has a very accessible manual for identifying dysfunctional habits of posture and motion that are the source of much musculoskeletal pain and disability. His book also lays out a series of exercises to correct these problems. Very readable, do-able, recommended by RSI recoverees. Egoscue's clinic also has a Web Site. PAIN FREE in some ways simply revists the same material in THE EGOSCUE METHOD, and includes many of the same "E-cises" recommended in the earlier book. However, it organizes itself by body section, working from the feet up to the head, and thus it's easier to get to the material that applies to your particular pain. All these areas are functionally related, as Egoscue continually points out, and the same corrective postures and "E-cises" may apply to different pains. Like many authors presenting a personal approach to wellness, Egoscue is very optimistic about his ability to remedy a great many problems; but on the other hand, his methods are very reasonable and rational and he explains physical problems and his proposed remedies in careful detail, so I haven't got any quarrel with him. There's nothing "off-the-wall" here. One reader of his books has commented: "I find the Egoscue exercises helpful and pain-relieving if done carefully, but the arguments in the book contradictory. (For example, are the injuries occupational, or aren't they? Should you worry about equipment set ups, or not? He's not clear.) A grain of salt is indicated. Here's another caution -- the exercises ask you to activate your lower back/hips -- but many of us are prone to over-extension in that area. I forgot about this and threw my back out doing his exercises. Look at how over-extended the lower backs are in the photos of the models. So my advice is proceed with the help of a physiologist or therapist who knows their stuff. I'm not sure it's entirely safe to try at home, especially if your injuries are complicated and old." Have heard Egoscue has a new t**le: PAIN FREE AT YOUR PC. I a***ume it covers the same ground as the previous t**les. A SOREHAND reader comments on it: 'I got the "revolutionary method" one from the library, and had trouble figuring out which were the right exercises for me, tho his arguments seemed convincing and some of the exercises felt good. Then I decided to try the new one, "...at your PC". It's relatively inexpensive (about $12US). It has sets of exercises for those in pain, 3 levels of computer users (power user=1-2 hours per day!) as prevention, Office Therapy for Power Users, Breaking the pattern of pain - I'm not clear on when he recommends this. I've been doing the Office Therapy ones - mostly because I can't make myself do the home series which starts out at 1 hour, goes down to 30 minutes after you reach a threshold with the "Supine Groin Stretch", which is just very awkward for me to do, with a makes***ft "step ladder". However, I do think at least one of the stretches (arm circles) has helped quite a bit with my Pronator Teres Syndrome. when I first did it, 25 each way, it immediately produced a flareup. I waited a few days, and then built up from 5 each way, and I can type longer without pain. Long enough that I'm tempted to do too much. So, tho I haven't really followed all his instructions, I do think its helpful. For what it's worth. I feel it has moved my plateau a bit in the right direction.' Order THE EGOSCUE METHOD from Amazon . . . Order PAIN FREE from Amazon . . . Order PAIN FREE @ YOUR PC from Amazon . . . Myotherapy : Bonnie Prudden's Complete Guide to Pain-Free Living by Bonnie Prudden Ballantine Books 1985 ISBN 0345326881 Exercise expert Bonnie Prudden presents her method of releasing the muscular spasms, called "trigger points", that are believed to underlie much chronic muscle pain. She covers both the "quick fix", which is to "release" the spasms with firm manual pressure, and the long-term fix, which involves exercise and fitness to keep trigger points at bay. Many RSI patients mention this kind of therapy as being helpful and it is becoming a part of neuromuscular ma***age across the country. Prudden's inst**ute also has a Web Site. Order MYOTHERAPY from Amazon . . . CARPAL TUNNEL SYNDROME AND REPEt**IVE STRESS INJURIES: The Comprehensive Guide to Prevention, Treatment, & Recovery by Tammy Crouch North Atlantic Books. Berkeley, CA ISBN 1-883319-50-1 I have only read the 1st edition, which was not too impressive, but evidently it has undergone substantial expansion and revision and sounds like a more comprehensive resource. Bear this in mind if you go looking for this in the library. Order CARPAL TUNNEL from Amazon . . . THE REPEt**IVE STRAIN INJURY HANDBOOK: An 8-Step Recovery and Prevention Plan by Robert M. Simon, Ruth Aleskovsky Owl Books. ISBN 080505930X Jack Bellis says: "As for coping, I got tho following book from my library, and it had the best "coping" info I've seen among 6 books I've read, about 75 pgs from a female sufferer, down to the most intimate details." Order THE REPEt**IVE STRAIN INJURY HANDBOOK from Amazon . . . Relaxercise : The Easy New Way to Health and Fitness by David Zemach-Bersin, Kaethe Zemach-Bersin, Mark Reese Harper San Francisco 1990 ISBN 0062509926 "I am really getting some good help from a book my Feldenkrais practioner recommended: "Relaxercise" by David Zemach-Bersin The current thinking about my injury is that much of it is coming from the neck and shoulders. The exercise for relaxed shoulders has helped me tremendously. I wish I could comment on the exercises, but the relaxed shoulders exercise is the one I gravitate toward whenever I need help. I think I have gotten my money's worth." (quote: Judy L.) Order RELAXERCISE from Amazon . . . Muscle Pain Relief in 90 Seconds: The Fold and Hold Method by Dale L. Anderson John Wiley & Sons ISBN: 0471346896 This book is a self-help manual of a form of soft-tissue care that is called strain-counterstrain or preferred position release. I've seen this touted by a number of therapists and it seems reasonable. I haven't found it to be a "magic bullet" when I get pain or cramping but it does seem to be a useful additional tool for muscle pain control. I'm thinking it probably relates to 'myotherapy' or 'trigger points', addressed in other publications. Order MUSCLE PAIN RELIEF from Amazon . . . The Trigger Point Therapy Workbook : Your Self-Treatment Guide for Pain Relief by Clair Davies, NCTMB New Harbinger Publications, 2001 ISBN 1-57224-250-7; U.S. $19.95 8 1/2 x 11; 267 pages; 318 illustrations There's an emerging concensus among those who treat c***ulative trauma injuries that part of what produces the pain, and keeps it around for so long, are something called "trigger points": tight, inflamed "knots" in your muscles and soft tissues. A number of treatment options aim at unlocking and releasing these points. One such approach is in Clair Davies book, which stands out in taking the approach that the injured person themselves should be able to locate and treat these painful areas. The book is thorough and accessible, and I've found the information indispensable in keeping me operational after my problems with musculoskeletal pain. This should be part of your "RSI first aid kit". - PMx Order THE TRIGGER POINT THERAPY WORKBOOK from Amazon . . . Soft Tissue Ma***age for Pain Relief: How You Can Ma***age Away the Pain from 37 Health Conditions by Bernard Schatz Hampton Roads Publis***ng Company 2001 ISBN: 1571742646 A reader opines: "Ten Star rating on this book.....Simply explained, easy to do and it seemed to me very effective. I happened to see it in a health food store. Well worth the $18 cost. Try it.....you learn a lot from doing the ma***age yourself, how to feel for where the spots/tightness are, how to listen to your body--what it says so you can adjust how you are doing things.. I used it in conjunction with myofascial ma***age by a professional. But they are different, mentally and physically.....BOTH....together are good." Order SOFT TISSUE Ma***AGE from Amazon . . . Computering & Exercise: Escape The Aches And Pains Of Computer Work by Dr. Ricky Lockett LK says: "It emphasizes the need to be physically fit in a world that has become more and more sedentary. He makes a lot of good points. Has some excellent definitions for various computer injuries and hundreds of various stretches and strengthening exercises. I found some excellent strengthening exercises for my shoulders and neck that work just the right areas that I have needed to work but was unable find exercises that didn't make other areas of my body hurt...I also drove over 500 miles rountrip to see him. Currently, I am only doing exercises and stretches that are in his book. I have had great improvements!" Order MUSCLE PAIN RELIEF from Amazon . . . WOUNDED WORKERS: The Politics of Musculoskeletal Injuries by Penney Kome University of Toronto Press, 1998 ISBN 0-8020-7795-1 (paperback) The author says:" Wounded Workers is sort of a Whole MSI Catalogue. It reviews the medical, WCB, legal, union/management, ergonomics, computer workstations, self-help and legislative ramifications of work-related upper extremity disorders, lists tons of resources online and in the real world, and generally provides a map for the labyrinth in which so many MSI patients find themselves. U of T Press arranged for the ma****cript to be peer-reviewed twice, to ensure that the scholars***p is accurate & up-to-date--but the text is written for the general public & provides translations for many technical terms." I've read this: it is extremely thorough, and it advocates for workers concerns without trying to demonize anyone. Order WOUNDED WORKERS from Amazon . . . COPING SUCCESSFULLY WITH RSI Maggie Black & Penny Gray Paperback: 128 pages Publisher: Sheldon Press (January, 1999) ISBN: 0859698114 Order COPING SUCCESSFULLY from Amazon . . . One-Handed in a Two-Handed World By Tommye-K. Mayer " For those RSI sufferers who've got one "good" hand, Tommye-K's tips for managing, presented in a user-friendly tone, enable resting the damaged hand while it recuperates as much as possible, while still maintaining an active lifestyle." Order from Amazon. One Hand Typing and Keyboarding Manual Lilly Walters This manual on one-hand typing can be ordered or downloaded from Ms. Walters' Web site . Not having read it myself I'll just comment that two-handed people with one RSI-injured hand should be cautious about trying to make their one as-yet uninjured hand take up the whole load of typing without making other changes in work load, breaks, etc. etc. A good portion of this book can be previewed for free. Living Well With a Hidden Disability : Transcending Doubt and Shame and Reclaiming Your Life by Stacy Taylor, Robert Epstein (Contributor) Haven't read this one but sounds good. Dealing with RSI means more than just sorting out medical and ergonomic issues, there are heavy emotional and social impacts as well, and many RSI patients tell me that the "hidden disability" aspect of RSI is tough to deal with. Order LIVING WELL from Amazon . . . Job-Damaged People: How to Survive and Change the Workers' Compensation System By Amy Clipp " This book teaches injured workers what they must do if they are to get out of the workers compensation system with their health and incomes intact. . . This book presents the information you need to stop being a victim and start receiving the benefits you are ent**led to. " Order from How to Apply For and Win Social Security Administration Disability Benefits By Frederick A. Johnson PUBLISHER: MARCH 3RD BOOKS RING BOUND Pages:304 ISBN#: 0-9646998-0-X "This is the 2nd edition of the first manual written for the non-attorney ever published. It reveals the standards of judgment SSA uses to determine disability and tells exactly what must be done to make it easy for SSA to grant benefits. " CALIFORNIA WORKERS' COMP How To Take Charge When You're Injured On The Job By Christopher Ball Publisher says: "This is the only book that shows you how to handle a California workers' compensation claim from start to finish. Workers' Compensation expert, Attorney Christopher Ball guides you through handling your legitimate claim from start to finish. " Nolo Press web site also has resources for other states, spend some time searching there ... Order TAKE CHARGE from Amazon . . . HEALTHY COMPUTING WITH MUSCLE FEEDBACK by Erik Peper, Katherine Hughes Gibney Publisher's blurb says: "A clear intervention blueprint for the successful management of repet**ive motion injury and pain. It recognizes the big picture (muscular sensory awareness, stress management and optimal performance), while simultaneously attending to specific clinical and educational interventions (ergonomic a***essment, surface EMG sensor placement and trainee training strategies). A comprehensive how-to-do workbook for consultants and clinicians focusing on the prevention and treatment of muscular skeletal pain disorders." Order LIVING WELL from Amazon . . . Repet**ive Strain Injury? Rx: Yoga! by Gail Dubinsky, M.D. Pamela writes: "A reminder that there are special yoga tapes available that are targeted specifically to RSI patients. Information can be found at www.rxyoga.com. The author of Rx:Yoga! is Dr. Gail Dubinsky, who treats soft-tissue orthopedic injuries, and is also a long-time yoga pract**ioner. I reviewed the tape for MC Journal , and found it to be extremely appropriate -- I suffer from carpal tunnel and tendonitis, and found the yoga poses to be very doable and helpful." Overcome Neck And Back Pain by Kit Laughlin "I'm 34, programmer, and am in the same boat as you: lots of neck and shoulder pain, and being diagnosed with arthritis in the neck as well . . . I started doing a lot of exercise focused on shoulders and neck, and I have had some good results with that. By making the shoulders and neck stronger, I can go longer behind the PC. Also, doing a lot of stretching, and keeping the time behind the PC to a minimal (if possible) has helped as well . . . I can recommend: Buy the book 'Overcome Neck and Beck Pain' by Kit Laughlin, and do the stretching exercises he describes in his book. For me, focusing on the neck and back, but also focusing on the hip and leg exercises has helped a lot. " (Paul adds: yes, people think of hands and arms first when they hear about RSI or "carpal tunnel" but neck/shoulder/back problems are at least as common and can contribute to the pain in hands and arms, too.) Order OVERCOME NECK AND BACK PAIN from Amazon . . . Terry Slade has compiled a very useful and diverse bibliography of \ "body" books worth reading for anybody recovering from, or trying to avoid, musculoskeletal injury. More pertinent books (mainly aimed at musicians) here . . . Internet Sites & Other Links This is not an exhaustive list of sites, just a handful of starting points. This site has been around a long, long time and some is outdated. I'm going to put the most recent suggestions I've been e-mailed near the top for my convenience. Keep in mind that RSI prevention products and books advertised on the Web are rarely magic bullets or sure-fire fixes and consider any such things as only part of an overall approach to prevention that must include a medical provider if you are already injured. Also, you may want to start by brus***ng up on Tips For Savvy Medical Web Surfing first. Career Guide for College Students With Disabilities - it's easy to just think of yourself as "hurt" and not "disabled", but since RSI can be a long-term problem, thinking in terms of your rights and resources as an impaired person is important. Additional disability links are f****her down this link list. The Typing Injury FAQ Archive mentioned above has a lot of information on equipment, therapies, software, and an overview of the physiology of RSI. This site is THE place to find RSI information and many more links to other Internet RSI-related sites. HealthyComputing.com is a terrific site to learn how to compute safely. Read The Ergonomic Times for current articles and discussions on computer ergonomics and injuries. Lots of excellent, up-to-date stuff at RSI-Relief.Com Mary Wilson's Carpal Tunnel Blog . The a***ociation for Repet**ive Motion Injuries (ARMS): not-for-profit organization committed to a***isting workers at-risk or injured by repet**ive motion syndromes. The RSI Action has been active in helping workers deal with RSI for a long time now. Safe Computing Tips . Com , their name says it all. Dennis Ankrum has several research articles . The RSI a***ociation of the UK no longer exists but their website of resources has been archived and remains accessible here , thanks to Keytools. A great variety of information on "Working and Living Pain Free" is at Working-Well.org More info on Thoracic Outlet Syndrome . A very in-depth doc***ent on stretching & flexibility. ErgoWeb and Ergoworld are good starting places when searching for ergonomics resources. A new resource with product and literature reviews is Ergoblog . Excellent all-round info on office ergonomics presented by the folks at F-One Ergonomics including a discussion of emerging ergonomics versus Conventional Wisdom . Harvard RSI Action Home Page is an excellent student-written page aimed at college students, who are a high risk group for RSI. Nils Klarlund has done some interesting research and thinking about input devices and among other things has developed a ShortTalk speech interface for computer users. A free Powerpoint presentation on workstation setup. (500K) The UCSF/UCB Ergonomics Program has a good page of research links. The computer ergonomics pages of U.S. Occupational Safety and Health Administration, and the U.S. National Inst**ute for Occupational Safety and Health. Of particular value is NIOSH's comprehensive paper on Musculoskeletal Disorders (MSDs) and Workplace Factors . Occupational Health Clinics for Ontario Workers at http://www.ohcow.on.ca Dr. Charles Eaton's treatment links for Tendinitis, Nerve Compression Syndromes, and more on the E-hand site, including exercises, images, etc. Fascinating. The Invisible Disabilities a***ociation is a superb resource for dealing with "invisible" problems like RSI. Ma***age is an important treatment & prevention measure for RSI. Here's a few personal thoughts. A book to help ma***age therapists avoid or remedy their potential injuries is Lauriann Greene's SAVE YOUR HANDS! Her Web site has just been expanded with RSI tips and additional links, check it out. Many people report that The Feldenkrais Method and The Alexander Technique are helpful in learning non-injurious use of the body. A Feldenkrais pract**ioner has some good info on his Somatic Options page, including info on Low-Stress Computing. Also there are many good reports on the effectiveness of h****erwork , Rolfing , , and The Pilates Method in treatment of RSI. Website of The Thoracic Outlet Syndrome Society . Similarly, one person's nicely illustrated Repet**ive Strain Injury:Recovery Formula . New ... Cornell Ergonomics Web has excellent slide shows and research info. Dutch RSI Website. There are several forums dealing with RSI-connected issues (chronic pain, TOS, etc. ) on the Neurotalk Communities . repet**ivestraininjury.org.uk Build-it-yourself low-stress computer desk plans are available from Woodware Designs. Versions of the Pocket Ergonomist can be downloaded as a Windows Help file or as PDF files. Good information at the Canadian Centre for Occupational Health and Safety. MFL Occupational Health Centre of Manitoba. Workers with RSI frequently find themselves involved in the potentially confusing world of Workers Compensation. Besides the book mentioned earlier, here are some important links to start with so you are informed at the outset. Well-organized Worker's information from The Alberta WC board. A WC Checklist from somebody who's been through it . . . Workerscompensationinsurance.com is a WC advocacy page; Wisconsin's WC agency has a page of Workers Compensation Resources ; Workers Compensation pages for all 50 States a host of legal resources from WorkCompCentral ; The Work Injury/Workers Compensation Help-Line!(sm) Canadian Workers Compensation Boards Workplace Injured (Oregon). In a similar mode, see the Canadian CANADIAN INJURED WORKERS ALLIANCE , and Office of the Worker Advisor websites. Injured people may really need legal help. Legal resources are here. Workplace Injury Litigation Group In the UK, check with the Law Centres Federation. When getting evaluated for insurance or worker's comp., you may encounter medical doc***ents with "ICD-9" codes categorizing your condition. If you want to know what these codes mean, see International Cla***ification of Functioning, Disability and Health R.S.I. does leave many people at least partially disabled. See for People with Disabilities , disAbility.gov , The Job Accommodation Network (JAN) , The Boulevard , Find It! - Workers (many disability links), New Mobility's Interactive Cafe , DisABLED Person job search site, the UK's Disability resources on Direct.gov, Employment Resources for People with Disability For ongoing discussion with fellow RSI sufferers, subscribe to the SOREHAND e-mail list by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv@listsrv.ucsf.edu More Information at this Web site: RSI and Musicians . . . A whole other arena of occupational injury. Changes I've Made, Stuff I've Used Paul's personal experiences and reviews of hardware, software, and other accomodations. Most recent review: LapDawg X4 laptop table Ergonomic Products and Services including Legal Services UN-L RSI Resources Local resources for staff and students at the University of Nebraska - Lincoln. FindADoc: Locate medical care for RSI. Support Groups . Questions? With these pages I've tried to provide access to everything I've heard about RSI, but I'm not an "expert". Everything here has come to me from other people. If you have more good resources, corrections to what is here, or encounter dead links, please let me know so it benefits the unexpectedly large number of people who find this site when they are looking for help. My own experiences with treatment are necessarily limited. If you have questions about RSI, in addition to seeing a doctor and reading the resources above I strongly suggest you tap into one of my main resources, the SOREHAND e-mail list. You can subscribe by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv @ listsrv . ucsf . edu Text content of this page is Copyright © 2013 Paul Marxhausen No permission required for Web links to this page. All rights reserved for reproduction in print or other media. Print-outs of this page may be photocopied for NON-COMMERCIAL informational use. (1) Figure 1 reproduced with permission from "The Pocket Ergonomist", Copyright © 1986 David Brown and Robin Mitch****, occupational health and safety consultants, Airport Health Centre, Mascot NSW Australia; stretch GIFs reproduced with permission from "The Floppy Ergonomist", Copyright © 1987 David Brown. Figures 2 through 4 are public domain. Univ. of Nebraska-Lincoln / Electronics Shop RSI Web Page / Paul Marxhausen |
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How Do I Prevent It? Correct typing technique and posture, the right equipment setup, and good work habits are much more important for prevention than ergonomic gadgets like split keyboards or palm rests. Figure 1 |
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TAKE LOTS OF BREAKS TO STRETCH and RELAX. This means both momentary breaks every few minutes and longer breaks every hour or so. Pace and plan your computer work. Fidget a lot! Here are some GIF animations of some stretches you can do, courtesy of David Brown(1)& the New Zealand Occupational Safety and Health Service. -> #1 , #2 , #3 , #4 , #5 , #6 , #7 , #8 , #9 , #10 . (Don't do these at the speed displayed. Easy does it.) Notice that several stretches involve the neck & shoulders, which have more involvement with typing injuries than you might imagine. From the same source, here's some still pictures of exercises/stretches to do. #1 , #2 , #3 , #4 , #5 . See videos of stretches at the University of Virginia, or download a desk stretch poster from Shelter Publications, who have an excellent new book of stretches for computer/desk workers. There are now MANY software packages available that can remind you to take breaks and show you stretches. Text files discussing stretches are here and here . Finally, check out the great animated exercises on the Desktop Yoga web site. Some neck-specific stretches are here. Hold the mouse lightly, don't grip it hard or squeeze it. Place the pointing device where you don't have to reach up or over very far to use it; close to the keyboard is best. Better yet: learn and use keyboard equivalent commands (see lists here ) whenever possible, as no pointing device is risk-free. Even trackballs have injured users. A comprehensive doc***ent on mouseless Windows use is Escape From the Mousetrap , free from KnowWare Publis***ng. With the latest versions of Apple's OS X operating system, there are similar accessibility options that reduce mouse usage. Here's a couple links that detail these sometimes less-well-known shortcuts: Magical Macintosh Key Sequences. Keep your arms & hands warm. Cold muscles & tendons are at much greater risk for overuse injuries, and many offices are over-air-conditioned. Eliminate unnecessary computer usage. No amount of ergonomic changes, fancy keyboards, or exercises are going to help if you are simply typing more than your body can handle. Don't try to be the fastest, most powerful hacker around - the cost is too high. Also: is there recreational computer use you can reduce? Can some of your electronic mail messages be replaced by telephone calls or conversations in person? And lose the computer/video games . . . which often involve long, unbroken sessions of very tense keyboard or controller use. If nothing else, PAUSE the game every 3 - 4 minutes. Don't sacrifice your hands to a game! Consider voice recognition. Software that allows computer control or full voice dictation has become powerful, easy to use, and affordable. What was once a specialized and expensive technology is increasingly commonplace. and can be used to reduce your mouse/keyboard use at no cost. (Note: I recently tested the speech recognition built into Windows 7 and was startled at how good it was both for control and dictation, even on a slower, older computer. - PMx) However, it's also possible to seriously injure your voice through overuse/misuse, so it's not the cure-all for RSI. Since this technology continues to change rapidly, stop by Speech Recognition Solutions and their forum for more information. A good article to check out is Guillaume Marceau's Dictate to Your Computer Like A Pro. Evaluate other activities. Problems may be caused or aggravated by other things you do frequently. Sports, carrying children, hobbies requiring intense small work (like knitting), and excess effort/tension in other daily things may have enormous impact too. DON'T TUCK THE TELEPHONE BETWEEN YOUR SHOULDER AND EAR so that you can type and talk on the phone at the same time. This common procedure is very aggravating for your neck, shoulders, and arms. TAKE CARE OF YOUR EYES. Eyestrain is also a related, widespread problem that should be addressed at the same time you are setting up your computer for healthier use. See these articles from The Mayo Clinic . PAY ATTENTION TO YOUR BODY. Pain is your body yelling that it's in big trouble, but learning what is comfortable or awkward for your body before you're in pain may prevent injury. "Physical re-education" through The Feldenkrais Method, T'ai Chi, yoga , The Alexander Technique , Trager, stretching, or dance cla***es all may be helpful. KIDS ARE AT RISK TOO .. . with increasing hours in front of the computer at home and school, using equipment that rarely is set up correctly for people their size. This news article examines the problem, as does this recent NY Times article. To help kids learn to compute safely, see the Kids FAQ on the Typing Injury FAQ site. Also, read this Workstation Ergonomics Guidelines for Computer Use by Children published by Cornell University. The program Stretch Break for Kids can be downloaded for free. More tips ...... on preventative posture and correct technique are at HealthyComputing.com What If I Have Symptoms of RSI? We all have occasional aches and pains that go away in a day or two, especially when we overdo anything. But if you have the symptoms listed above regularly when you are using the computer, run, do not walk, to your doctor or health care provider RIGHT AWAY. Dealing with this early is critical to limiting the damage, and to spare you a world of hurt , trouble, and frustration. You are not overreacting: by the time you have symptoms there has already been some damage done, and if you try to ignore the pain you may sustain a serious injury. If your doctor doesn't seem to know much about RSI, find one who does. When you find one, listen to them and check with them about any changes you intend to make or therapy you want to try. (See UN-L RSI Resources about the Health Center.) In order to be an educated patient, take time to read the other resources linked to on this page, or the books below. Remember that "RSI" is a mechanism of injury, not a diagnosis. Where or how seriously you are injured, and how best to treat it, varies immensely from person to person. Also, many systemic disorders such as diabetes can mimic or exacerbate RSI, and these can be ruled out by medical tests, so don't go chasing a treatment you may have heard about UNTIL YOU'VE SEEN A DOCTOR. THERE ARE NO QUICK FIXES. No wrist splint, arm rest, split keyboard, spinal adjustment, etc. is going to let you go right back to work at full speed if you've been injured, and even carpal tunnel sufferers who undergo the release surgery on their wrists can be back in pain and trouble if they don't make the long term changes in technique and work habits that hurt them in the first place. Read this "Or else . . ." warning from someone who's been there. Healing can happen but it may take months, even years. That's why it's important that you . . . DON'T GIVE UP!!! Many RSI patients do regain the ability to work and substantial freedom from pain, although they may find that they remain vulnerable to re-injury and flare-ups. DON'T GIVE UP. Recovery may take much longer than you think you can bear. DON'T GIVE UP. Almost everything in your life may turn upside down in the course of dealing with long-term recovery. DON'T GIVE UP. There are many, many resources listed on this page (see below), and if none of them is a fast "magic fix", taken together they can give you the tools to hang in there. Don't give up. What about TMS? There has been a great deal of controversy and discussion about the mind/body pain theories of Dr. John Sarno and others, who attribute some common and intractable problems like back pain and RSI to something they refer to as "Tension Myositis Syndrome" or TMS. In brief, they posit that such chronic pains are real and have a physical cause: emotionally-mediated muscular tension causing oxygen starvation and pain in tissues. Consequently, it is claimed that counseling and psychological methods can bring relief to sufferers. The author of this web page himself found that understanding these concepts was an important part of recovery. Rather than expand this website to cover this huge topic, I suggest starting at the TMS Wiki where there are resources, links, and testimonials. Learn More About It . . . Books! Books on RSI contain a far greater depth of information than can be easily presented on-line. I strongly encourage you to read one or more of the following t**les. I know this list has gotten really long, but your local library may have some of these t**les or can get them for you through interlibrary loan. The publis***ng information and Web links to the publisher or distributor are included where they are known. In addition, in a***ociation with Amazon.com Books you can purchase many of these t**les on-line by clicking the Order from Amazon ... link after each listing, which will take you directly to that particular catalogue item. If you buy from Amazon, they will handle all billing, s***pping, etc. and inquiries should be directed to them. By the way ... these books are pretty much listed in the order I became aware of them, not in order of quality or relevance. Some of the ones I personally consider indispensible are way down the page. Widely regarded as the primary reference book on RSI is: REPEt**IVE STRAIN INJURY: A COMPUTER USER'S GUIDE Dr. Emil Pascarelli & Deborah Quilter (ISBN 0-471-59533-0) If you use any kind of computer regularly, check it out and read it, whether you are already injured or not. Your career could depend on it. Let me repeat one more time: it's easier to prevent RSI than to remedy it later. Deborah Quilter now has a web site with info on RSI, her publications, and her presentations. Order RSI: A COMPUTER USER'S GUIDE from Amazon . . . Dr. Pascarelli's Complete Guide to Repet**ive Strain Injury : What You Need to Know About RSI and Carpal Tunnel Syndrome by Dr. Emil Pascarelli Wiley; June 11, 2004 ISBN 0471388432 Dr. Pascarelli has written a new book (2004) on RSI recovery. Here's some of what one reader said about it: "This 4th of July weekend I took a look at Dr. Emil Pascarelli's new book which was just published. . . . He spends some of his time discussing issues that affect musicians which is something that we have discussed on Sorehand. He also has excellent points on what RSI is not. One thing that alarms me a lot as a victim of CTS is that colleagues are think that they have this as well. Most people do not. In fact most people in my support group have TOS and the Dr. has a good discussion of this. He does emphasize the whole conservative treatment philosophy and a good section on biomechanics as well as one also on how to beat RSI.. One issue that affects a lot of my co-workers that the Dr. also discusses is vision in addition to ergonomics and dealing with pain. The section on emotions is not as extensive as the one that was in his earlier book with Deborah Quilter on Repet**ive Strain Injury in general. But I found the book really helpful and others may wish to read it as well. . " Order DR. PASCARELLI'S COMPLETE GUIDE from Amazon . . . IT'S NOT CARPAL TUNNEL SYNDROME! RSI Theory and Therapy for Computer Professionals Suparna Damany, MSPT and Jack Bellis This book easily makes the "must read" category: in fact, in my opinion it makes it to the "if-you-only-get-one-book-on-RSI- get-this-one" category, although I don't think anything totally bumps Pascarelli and Quilter out of the number one spot. What I've said of P&Q, I say of this book: every computer professional needs to read it. This book is a "second generation" work on RSI, drawing on the literature, experiences, and discussions of patients and health care professionals who have been dealing with computer-related injuries over the past decade. Damany and Bellis have done an excellent job at distinguis***ng root causes ; initial results; secondary results that become causes; and ultimate results in the painful circle of c***ulative trauma injuries. Additionally, the writing style is personable, direct, and engaging. I think this up-to-date work really does cover it all. Well illustrated, to the point, firm in recommendations, it's hard for me to think of a better "starting point" for any "newbie" with RSI symptoms. Good info, material from the book, and a good quiz are found on web site . Order IT'S NOT CARPAL TUNNEL! from Amazon . . . CARPAL TUNNEL SYNDROME Prevention And Treatment The Repet**ive Strain Injury of the Wrist and Hand by Kate Montgomery ISBN #1-878069-035-7 It promises a lot, and some of the stuff is debateable . . . but it is chock full of practical information that I've found helpful and effective in my own situation. This book appears to have been updated and released as END YOUR CARPAL TUNNEL PAIN WITHOUT SURGERY, available from Amazon. I've read this and it's still a useful resource. Most recent editions, additional information and articles can be found at the Body Maintenance 101 website. Recommended by many on the 'Net is . . . CONQUERING CARPAL TUNNEL SYNDROME AND OTHER REPEt**IVE STRAIN INJURIES A Self-Care Program Sharon Butler Sharon Butler has been developing a system of gentle stretching to rehabilitate repet**ive strain injuries for years now. This book, her first published resource, emphasized an extensive collection of stretches intended to heal tight and injured tissues. Good multiple indices help you find the stretches for your pains and/or your occupation. More info and ordering here. Also, she discusses many stretches and the theory behind them in an e-mail compilation here . But in addition to this book, Sharon now has developed fully rounded programs to address specific, common problems in a more detailed and focussed fas***on, and these can be purchased and downloaded electronically through her new website at http://www.selfcare4rsi.com . The new material goes beyond simply presenting a collection of stretches to address issues connected to RSI in a more wholistic way. Here's somebody else's review: "Just wanted to say that I have seen Sharon's new program for CTS and it is "just what the doctor ordered" (we wish). If all doctors would prescribe these programs instead of surgery, drugs, etc, then thousands of people would be getting over their RSI problems pretty quickly. Her book remains the best book on the subject, but these programs could be said to supercede the book. There is much new info, all presented in the clear and carefully written style of her book. In effect, she has published a stack of new books, each one written for a specific condition. The program of stretches she provides is meant to provide relief from the pain of RSI (and should actually be all you need to put you back to where you were before the condition began). But she does explain that if you want to address the issues that enabled the condition to occur, you may need to go beyond the stretches in program. She recommends looking into Alexander, Feldenkrais, Rolfing, or h****erwork. I would add yoga to that list. I also thought that she maybe erred on the side of giving less info in general in the book, even though it is loaded. She seems to want to be very careful not to confuse people or overwhelm them with more information than they may want to read. I think she has done an excellent job in the new programs of explaining RSI - what it is, what causes it, how to solve it - and still presenting it so that anyone who really reads it can understand. Order CONQUERING CARPAL TUNNEL from Amazon . . . STRETCHING IN THE OFFICE Bob Anderson, Illustrated by Jean Anderson ISBN 0-679-77084-4 Shelter Publications, Inc. PO Box 279 Bolinas, CA 94924 Ph. 415-868-0280 E-mail: shelter@shelterpub.com Web: www.shelterpub.com $9.95 US $13.95 Canada (Previously "Stretching At Your Computer or Desk") This book quickly provides the maximum useful information for computer and desk workers, explaining work hazards, when to stretch, where to stretch, the benefits of stretching, and how to stretch within the first eight pages. Subsequent stretch routines are applications targeted to real-life situations: "Stretches for Keyboard Operators", "Office Meeting Stretches", "Stressed Out Stretches", etc. and are followed by an overview on avoiding repet**ive strain injuries; an explanation of good habits for body usage; in-depth instructions on the individual stretches; and concludes with an excellent bibliography and indices. The unambiguous message is that stretching should be part of one's day right where one is, not something requiring leotards, a gym members***p, and a chunk of one's vanis***ng spare time. Shelter now also publishes a break program based on this book, which runs on both Macintosh and PC platforms. (Notably, it can successfully provide breaks during CD games on the Macintosh, to help your kids learn safe computer use.) Order STRETCHING IN THE OFFICE from Amazon . . . Carpal Tunnel Syndrome: How to Relieve & Prevent Wrist "Burnout!" Rosemarie Atencio HWD Publis***ng, PO Box 220 XA, Veneta, OR 97487. (503)935-1608 FAX (503)935-0705 $13.95 + $2.50 s/h; the VHS tape (20 mins) is $2l.95 + $2.50 s/h or you can buy both & get a free 8 1/2 x 11 laminated poster for $39.15 including s/h. Order Carpal Tunnel Syndrome from Amazon . . . COMFORT AT YOUR COMPUTER :Body Awareness Training for Pain-Free Computer Use Paul Linden This book also comes highly recommended. The author says: "The book is a user's manual for the human body. The book starts by helping people understand and FEEL the structure of their own bodies and what produces strain or comfort. It goes on to show how to work at computers -- and set up workstations -- in ways that will minimize physical strain. The book covers desktop workstations, laptop use, and standing workstations." You can access more of Linden's material on his Website. Prentice Hall, 1995. ISBN 1556433220 Order COMFORT AT YOUR COMPUTER from Amazon . . . The Computer User's Survival Guide By Joan Stigliani 1st Edition June 1995 ISBN: 1-56592-030-9; 296 pages, $21.95 credit card orders 800-889-8969; Email order@ora.com The author sez: "The book takes an integrated approach to computer-related health problems, and covers RSI, eyestrain, stress, and radiation exposure (including electrical sensitivity). It's not a straight ergonomics text, but explores the body-mind-machine connections in computer work." Order Computer User's Survival Guide from Amazon . . . Zap! How your computer can hurt you - and what you can do about it By Don Sellers Peachpit Press (800-283-9444). ISBN: 1566090210 Peachpit Press sez: From eyestrain to carpal tunnel syndrome, computer-related injuries are on the rise. This easy-access, well-illustrated guide explains a variety of potential hazards and what you can do to reduce your risk. Includes chapters on backache, headache, tendinitis, radiation, pregnancy, kids' concerns, and much more. Order ZAP from Amazon . . . REPEt**IVE STRAIN INJURIES The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson This book provides information on RSI that includes alternative treatments, in contrast to (or to complement, I should say) Pascarelli/Quilter's standard-med emphasis. The difficulty in treating RSI has prompted a great deal of interest in alternative therapies. I think the real strength of what Dr. Tim has written is his emphasis on an interdisciplinary treatment approach. In contrast to consulting a single pract**ioner who may have limited perspective and treatment preferences, Dr. Tim advocates for a team effort that *includes* standard medical professionals but brings in other practices such as chiropractic, acupuncture, ma***age, and others. Also, I think the book gives a decent basic rundown on the physiology of RSI, and includes good rehab information. While I consider some of the therapies presented here to be very questionable, at a minimum you will learn what each method claims to achieve for you from a writer who is not trying to sell one of them over the other but hopes to draw something from each. Order REPEt**IVE STRAIN INJURIES from Amazon . . . THE REPEt**IVE STRAIN INJURY SOURCEBOOK by Sandra Peddie The author says: "The book covers both personal and practical issues of RSI. I've tried to give readers a comprehensive look at RSI, covering everything from the medical diagnosis to emotional repercussions to getting benefits. Because I've struggled with RSI for many years myself, I've included dozens of interviews with sufferers, as well as an account of my own experience with RSI. " Order THE REPEt**IVE STRAIN INJURY SOURCEBOOK from Amazon . . . CRS - COMPUTER RELATED SYNDROME The Prevention & Treatment of Computer-Related Injuries by Dr. Richard Dean Smith and Steven T. Garske A Sorehand list reader says: "exercises are pretty good. no index. not as complete as Pascerelli/Quilter, but a good complement. A friend of mine is being treated by Dr. Smith and really respects him." A ma***age therapist writes: "The only way to truly beat the chronic pain cycle is through good posture and strengthening/stretching, and the authors do a good job of providing effective, easy to perform exercises." Order COMPUTER RELATED SYNDROME from Amazon . . . Chronic Musculoskeletal Injuries in the Workplace by Don Ranney, Alan Ranney (Illustrator) This is evidently a medical text for health care professionals with 10 contributors, but it may be useful to injured people trying to educate their doctors, or involved in establis***ng the validity of a compensation claim. Order Chronic Musculoskeletal Injuries from Amazon . . . LIGHT AT THE END OF THE CARPAL TUNNEL A Guide to Understanding and Relief from the Pain of Nerve Problems by Dr. Scott M. Fried Dr. Fried is an orthopedic surgeon, and judging from his book he is sympathetic, optimistic, committed to thorough and accurate diagnoses. He also emphasizes the importance of educating the patient, making informed decisions in partners***p with the patient, and of not rus***ng to surgery unless there is a well-established end in doing so. This includes having realistic expectations of the outcome should surgery prove advisable. It is NOT a replacement for a comprehensive RSI book like Pascarelli & Quilters Repet**ive Strain Injury: A Computer User's Guide, but it is a valuable perspective on nerve problems and surgery and anybody involved with either (or both) should read this before agreeing to surgery. Order LIGHT AT THE END OF THE CARPAL TUNNEL from Amazon . . . Dr. Fried has evidently written a second book, THE CARPAL TUNNEL HELPBOOK: Self-Healing Alternatives for Carpal Tunnel and Other Repet**ive Strain Injuries which I have not read. He also has a website for his medical practice on-line at http://nervepain.com SITTING ON THE JOB How to Survive the Stresses of Sitting Down to Work: a Practical Handbook by Scott W. Donkin, D.C. "... talks about body awareness, ergonomics at work (down to the last minute detail, believe me), proper sleep habits, stress management, exercise, and all kinds of stuff Sorehanders could benefit from, and it's a pretty elementary read. I recommend it, especially for those of us who have pain upon sitting. It is full of great advice and fascinating info." Order SITTING ON THE JOB from Amazon . . . PAIN-FREE TYPING TECHNIQUESimple Solutions to Prevent Repet**ive Strain Injuries, from a Concert Pianist by Howard Richman This is an inexpensive and efficient little booklet that lays out principles for healthy typing. Getting healthy people educated on sound prevention principles without burying them with the whole spectrum of RSI information is important, and Mr. Richmond has developed a nice resource that fills that bill. Order from Sound Feelings Web site, which includes free health tips and illustrations. FULL CATASTROPHE LIVING Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, Ph.D Delacorte Press, 1990 ISBN 0-385-29897-8 This work comes out of the program of the Stress Reduction Clinic at the University of Ma***achusettes Medical Center, and centers around the practice of "mindfulness meditation", using sitting meditation, yoga, the body scan, and other techniques. The reader may wonder what this really has to do with RSI, but will find the applications discussed in section 4 extremely relevant and useful to surviving the often grim challenges of this disorder. The author is careful to explain exactly what he means, and to ground it in clear, rational, practical applications. It's not a short book, and not a quick fix. But I found it fascinating and accessible and very, very applicable to anyone with chronic pain. Order FULL CATASTROPHE LIVING from Amazon . . . MANAGING PAIN BEFORE IT MANAGES YOU by Margaret A. Caudill, M.D.,PhD. ANYBODY in chronic pain would benefit from reading this book. It cuts right to the point in how we handle chronic pain, is very well organized, with a large format, all main points of each chapter summarized at chapters' end, and many worksheets to use to help clarify and identify important issues. I'll tell you up front: the book does not shrink from hard truths, and quickly identifies att**udes that are going to hinder or sabotage our recovery. While the methods of this book may help bring about reduced pain, it's about dealing with pain that *isn't* going away, and may never do so completely. RSI *can* get better and freedom from pain and recovered functionality are not unrealistic goals, BUT it can be a really, really long haul getting there, and survival in the interim requires learning about the topics in this book. This book does NOT examine all the specific medical therapies now being used for people in chronic pain, so you will want to do additional reading on the topic. But the main points of this book are things that might get overlooked if one only looks for somebody "out there" to "fix what's wrong with me." Order MANAGING PAIN from Amazon . . . THE EGOSCUE METHOD OF HEALTH THROUGH MOTION by Pete Egoscue, Roger Gittines Harperperennial Library 1993 ISBN 0060924306 PAIN FREE : A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue, Roger Gittines In "The Egoscue Method", Pete Egoscue has a very accessible manual for identifying dysfunctional habits of posture and motion that are the source of much musculoskeletal pain and disability. His book also lays out a series of exercises to correct these problems. Very readable, do-able, recommended by RSI recoverees. Egoscue's clinic also has a Web Site. PAIN FREE in some ways simply revists the same material in THE EGOSCUE METHOD, and includes many of the same "E-cises" recommended in the earlier book. However, it organizes itself by body section, working from the feet up to the head, and thus it's easier to get to the material that applies to your particular pain. All these areas are functionally related, as Egoscue continually points out, and the same corrective postures and "E-cises" may apply to different pains. Like many authors presenting a personal approach to wellness, Egoscue is very optimistic about his ability to remedy a great many problems; but on the other hand, his methods are very reasonable and rational and he explains physical problems and his proposed remedies in careful detail, so I haven't got any quarrel with him. There's nothing "off-the-wall" here. One reader of his books has commented: "I find the Egoscue exercises helpful and pain-relieving if done carefully, but the arguments in the book contradictory. (For example, are the injuries occupational, or aren't they? Should you worry about equipment set ups, or not? He's not clear.) A grain of salt is indicated. Here's another caution -- the exercises ask you to activate your lower back/hips -- but many of us are prone to over-extension in that area. I forgot about this and threw my back out doing his exercises. Look at how over-extended the lower backs are in the photos of the models. So my advice is proceed with the help of a physiologist or therapist who knows their stuff. I'm not sure it's entirely safe to try at home, especially if your injuries are complicated and old." Have heard Egoscue has a new t**le: PAIN FREE AT YOUR PC. I a***ume it covers the same ground as the previous t**les. A SOREHAND reader comments on it: 'I got the "revolutionary method" one from the library, and had trouble figuring out which were the right exercises for me, tho his arguments seemed convincing and some of the exercises felt good. Then I decided to try the new one, "...at your PC". It's relatively inexpensive (about $12US). It has sets of exercises for those in pain, 3 levels of computer users (power user=1-2 hours per day!) as prevention, Office Therapy for Power Users, Breaking the pattern of pain - I'm not clear on when he recommends this. I've been doing the Office Therapy ones - mostly because I can't make myself do the home series which starts out at 1 hour, goes down to 30 minutes after you reach a threshold with the "Supine Groin Stretch", which is just very awkward for me to do, with a makes***ft "step ladder". However, I do think at least one of the stretches (arm circles) has helped quite a bit with my Pronator Teres Syndrome. when I first did it, 25 each way, it immediately produced a flareup. I waited a few days, and then built up from 5 each way, and I can type longer without pain. Long enough that I'm tempted to do too much. So, tho I haven't really followed all his instructions, I do think its helpful. For what it's worth. I feel it has moved my plateau a bit in the right direction.' Order THE EGOSCUE METHOD from Amazon . . . Order PAIN FREE from Amazon . . . Order PAIN FREE @ YOUR PC from Amazon . . . Myotherapy : Bonnie Prudden's Complete Guide to Pain-Free Living by Bonnie Prudden Ballantine Books 1985 ISBN 0345326881 Exercise expert Bonnie Prudden presents her method of releasing the muscular spasms, called "trigger points", that are believed to underlie much chronic muscle pain. She covers both the "quick fix", which is to "release" the spasms with firm manual pressure, and the long-term fix, which involves exercise and fitness to keep trigger points at bay. Many RSI patients mention this kind of therapy as being helpful and it is becoming a part of neuromuscular ma***age across the country. Prudden's inst**ute also has a Web Site. Order MYOTHERAPY from Amazon . . . CARPAL TUNNEL SYNDROME AND REPEt**IVE STRESS INJURIES: The Comprehensive Guide to Prevention, Treatment, & Recovery by Tammy Crouch North Atlantic Books. Berkeley, CA ISBN 1-883319-50-1 I have only read the 1st edition, which was not too impressive, but evidently it has undergone substantial expansion and revision and sounds like a more comprehensive resource. Bear this in mind if you go looking for this in the library. Order CARPAL TUNNEL from Amazon . . . THE REPEt**IVE STRAIN INJURY HANDBOOK: An 8-Step Recovery and Prevention Plan by Robert M. Simon, Ruth Aleskovsky Owl Books. ISBN 080505930X Jack Bellis says: "As for coping, I got tho following book from my library, and it had the best "coping" info I've seen among 6 books I've read, about 75 pgs from a female sufferer, down to the most intimate details." Order THE REPEt**IVE STRAIN INJURY HANDBOOK from Amazon . . . Relaxercise : The Easy New Way to Health and Fitness by David Zemach-Bersin, Kaethe Zemach-Bersin, Mark Reese Harper San Francisco 1990 ISBN 0062509926 "I am really getting some good help from a book my Feldenkrais practioner recommended: "Relaxercise" by David Zemach-Bersin The current thinking about my injury is that much of it is coming from the neck and shoulders. The exercise for relaxed shoulders has helped me tremendously. I wish I could comment on the exercises, but the relaxed shoulders exercise is the one I gravitate toward whenever I need help. I think I have gotten my money's worth." (quote: Judy L.) Order RELAXERCISE from Amazon . . . Muscle Pain Relief in 90 Seconds: The Fold and Hold Method by Dale L. Anderson John Wiley & Sons ISBN: 0471346896 This book is a self-help manual of a form of soft-tissue care that is called strain-counterstrain or preferred position release. I've seen this touted by a number of therapists and it seems reasonable. I haven't found it to be a "magic bullet" when I get pain or cramping but it does seem to be a useful additional tool for muscle pain control. I'm thinking it probably relates to 'myotherapy' or 'trigger points', addressed in other publications. Order MUSCLE PAIN RELIEF from Amazon . . . The Trigger Point Therapy Workbook : Your Self-Treatment Guide for Pain Relief by Clair Davies, NCTMB New Harbinger Publications, 2001 ISBN 1-57224-250-7; U.S. $19.95 8 1/2 x 11; 267 pages; 318 illustrations There's an emerging concensus among those who treat c***ulative trauma injuries that part of what produces the pain, and keeps it around for so long, are something called "trigger points": tight, inflamed "knots" in your muscles and soft tissues. A number of treatment options aim at unlocking and releasing these points. One such approach is in Clair Davies book, which stands out in taking the approach that the injured person themselves should be able to locate and treat these painful areas. The book is thorough and accessible, and I've found the information indispensable in keeping me operational after my problems with musculoskeletal pain. This should be part of your "RSI first aid kit". - PMx Order THE TRIGGER POINT THERAPY WORKBOOK from Amazon . . . Soft Tissue Ma***age for Pain Relief: How You Can Ma***age Away the Pain from 37 Health Conditions by Bernard Schatz Hampton Roads Publis***ng Company 2001 ISBN: 1571742646 A reader opines: "Ten Star rating on this book.....Simply explained, easy to do and it seemed to me very effective. I happened to see it in a health food store. Well worth the $18 cost. Try it.....you learn a lot from doing the ma***age yourself, how to feel for where the spots/tightness are, how to listen to your body--what it says so you can adjust how you are doing things.. I used it in conjunction with myofascial ma***age by a professional. But they are different, mentally and physically.....BOTH....together are good." Order SOFT TISSUE Ma***AGE from Amazon . . . Computering & Exercise: Escape The Aches And Pains Of Computer Work by Dr. Ricky Lockett LK says: "It emphasizes the need to be physically fit in a world that has become more and more sedentary. He makes a lot of good points. Has some excellent definitions for various computer injuries and hundreds of various stretches and strengthening exercises. I found some excellent strengthening exercises for my shoulders and neck that work just the right areas that I have needed to work but was unable find exercises that didn't make other areas of my body hurt...I also drove over 500 miles rountrip to see him. Currently, I am only doing exercises and stretches that are in his book. I have had great improvements!" Order MUSCLE PAIN RELIEF from Amazon . . . WOUNDED WORKERS: The Politics of Musculoskeletal Injuries by Penney Kome University of Toronto Press, 1998 ISBN 0-8020-7795-1 (paperback) The author says:" Wounded Workers is sort of a Whole MSI Catalogue. It reviews the medical, WCB, legal, union/management, ergonomics, computer workstations, self-help and legislative ramifications of work-related upper extremity disorders, lists tons of resources online and in the real world, and generally provides a map for the labyrinth in which so many MSI patients find themselves. U of T Press arranged for the ma****cript to be peer-reviewed twice, to ensure that the scholars***p is accurate & up-to-date--but the text is written for the general public & provides translations for many technical terms." I've read this: it is extremely thorough, and it advocates for workers concerns without trying to demonize anyone. Order WOUNDED WORKERS from Amazon . . . COPING SUCCESSFULLY WITH RSI Maggie Black & Penny Gray Paperback: 128 pages Publisher: Sheldon Press (January, 1999) ISBN: 0859698114 Order COPING SUCCESSFULLY from Amazon . . . One-Handed in a Two-Handed World By Tommye-K. Mayer " For those RSI sufferers who've got one "good" hand, Tommye-K's tips for managing, presented in a user-friendly tone, enable resting the damaged hand while it recuperates as much as possible, while still maintaining an active lifestyle." Order from Amazon. One Hand Typing and Keyboarding Manual Lilly Walters This manual on one-hand typing can be ordered or downloaded from Ms. Walters' Web site . Not having read it myself I'll just comment that two-handed people with one RSI-injured hand should be cautious about trying to make their one as-yet uninjured hand take up the whole load of typing without making other changes in work load, breaks, etc. etc. A good portion of this book can be previewed for free. Living Well With a Hidden Disability : Transcending Doubt and Shame and Reclaiming Your Life by Stacy Taylor, Robert Epstein (Contributor) Haven't read this one but sounds good. Dealing with RSI means more than just sorting out medical and ergonomic issues, there are heavy emotional and social impacts as well, and many RSI patients tell me that the "hidden disability" aspect of RSI is tough to deal with. Order LIVING WELL from Amazon . . . Job-Damaged People: How to Survive and Change the Workers' Compensation System By Amy Clipp " This book teaches injured workers what they must do if they are to get out of the workers compensation system with their health and incomes intact. . . This book presents the information you need to stop being a victim and start receiving the benefits you are ent**led to. " Order from How to Apply For and Win Social Security Administration Disability Benefits By Frederick A. Johnson PUBLISHER: MARCH 3RD BOOKS RING BOUND Pages:304 ISBN#: 0-9646998-0-X "This is the 2nd edition of the first manual written for the non-attorney ever published. It reveals the standards of judgment SSA uses to determine disability and tells exactly what must be done to make it easy for SSA to grant benefits. " CALIFORNIA WORKERS' COMP How To Take Charge When You're Injured On The Job By Christopher Ball Publisher says: "This is the only book that shows you how to handle a California workers' compensation claim from start to finish. Workers' Compensation expert, Attorney Christopher Ball guides you through handling your legitimate claim from start to finish. " Nolo Press web site also has resources for other states, spend some time searching there ... Order TAKE CHARGE from Amazon . . . HEALTHY COMPUTING WITH MUSCLE FEEDBACK by Erik Peper, Katherine Hughes Gibney Publisher's blurb says: "A clear intervention blueprint for the successful management of repet**ive motion injury and pain. It recognizes the big picture (muscular sensory awareness, stress management and optimal performance), while simultaneously attending to specific clinical and educational interventions (ergonomic a***essment, surface EMG sensor placement and trainee training strategies). A comprehensive how-to-do workbook for consultants and clinicians focusing on the prevention and treatment of muscular skeletal pain disorders." Order LIVING WELL from Amazon . . . Repet**ive Strain Injury? Rx: Yoga! by Gail Dubinsky, M.D. Pamela writes: "A reminder that there are special yoga tapes available that are targeted specifically to RSI patients. Information can be found at www.rxyoga.com. The author of Rx:Yoga! is Dr. Gail Dubinsky, who treats soft-tissue orthopedic injuries, and is also a long-time yoga pract**ioner. I reviewed the tape for MC Journal , and found it to be extremely appropriate -- I suffer from carpal tunnel and tendonitis, and found the yoga poses to be very doable and helpful." Overcome Neck And Back Pain by Kit Laughlin "I'm 34, programmer, and am in the same boat as you: lots of neck and shoulder pain, and being diagnosed with arthritis in the neck as well . . . I started doing a lot of exercise focused on shoulders and neck, and I have had some good results with that. By making the shoulders and neck stronger, I can go longer behind the PC. Also, doing a lot of stretching, and keeping the time behind the PC to a minimal (if possible) has helped as well . . . I can recommend: Buy the book 'Overcome Neck and Beck Pain' by Kit Laughlin, and do the stretching exercises he describes in his book. For me, focusing on the neck and back, but also focusing on the hip and leg exercises has helped a lot. " (Paul adds: yes, people think of hands and arms first when they hear about RSI or "carpal tunnel" but neck/shoulder/back problems are at least as common and can contribute to the pain in hands and arms, too.) Order OVERCOME NECK AND BACK PAIN from Amazon . . . Terry Slade has compiled a very useful and diverse bibliography of \ "body" books worth reading for anybody recovering from, or trying to avoid, musculoskeletal injury. More pertinent books (mainly aimed at musicians) here . . . Internet Sites & Other Links This is not an exhaustive list of sites, just a handful of starting points. This site has been around a long, long time and some is outdated. I'm going to put the most recent suggestions I've been e-mailed near the top for my convenience. Keep in mind that RSI prevention products and books advertised on the Web are rarely magic bullets or sure-fire fixes and consider any such things as only part of an overall approach to prevention that must include a medical provider if you are already injured. Also, you may want to start by brus***ng up on Tips For Savvy Medical Web Surfing first. Career Guide for College Students With Disabilities - it's easy to just think of yourself as "hurt" and not "disabled", but since RSI can be a long-term problem, thinking in terms of your rights and resources as an impaired person is important. Additional disability links are f****her down this link list. The Typing Injury FAQ Archive mentioned above has a lot of information on equipment, therapies, software, and an overview of the physiology of RSI. This site is THE place to find RSI information and many more links to other Internet RSI-related sites. HealthyComputing.com is a terrific site to learn how to compute safely. Read The Ergonomic Times for current articles and discussions on computer ergonomics and injuries. Lots of excellent, up-to-date stuff at RSI-Relief.Com Mary Wilson's Carpal Tunnel Blog . The a***ociation for Repet**ive Motion Injuries (ARMS): not-for-profit organization committed to a***isting workers at-risk or injured by repet**ive motion syndromes. The RSI Action has been active in helping workers deal with RSI for a long time now. Safe Computing Tips . Com , their name says it all. Dennis Ankrum has several research articles . The RSI a***ociation of the UK no longer exists but their website of resources has been archived and remains accessible here , thanks to Keytools. A great variety of information on "Working and Living Pain Free" is at Working-Well.org More info on Thoracic Outlet Syndrome . A very in-depth doc***ent on stretching & flexibility. ErgoWeb and Ergoworld are good starting places when searching for ergonomics resources. A new resource with product and literature reviews is Ergoblog . Excellent all-round info on office ergonomics presented by the folks at F-One Ergonomics including a discussion of emerging ergonomics versus Conventional Wisdom . Harvard RSI Action Home Page is an excellent student-written page aimed at college students, who are a high risk group for RSI. Nils Klarlund has done some interesting research and thinking about input devices and among other things has developed a ShortTalk speech interface for computer users. A free Powerpoint presentation on workstation setup. (500K) The UCSF/UCB Ergonomics Program has a good page of research links. The computer ergonomics pages of U.S. Occupational Safety and Health Administration, and the U.S. National Inst**ute for Occupational Safety and Health. Of particular value is NIOSH's comprehensive paper on Musculoskeletal Disorders (MSDs) and Workplace Factors . Occupational Health Clinics for Ontario Workers at http://www.ohcow.on.ca Dr. Charles Eaton's treatment links for Tendinitis, Nerve Compression Syndromes, and more on the E-hand site, including exercises, images, etc. Fascinating. The Invisible Disabilities a***ociation is a superb resource for dealing with "invisible" problems like RSI. Ma***age is an important treatment & prevention measure for RSI. Here's a few personal thoughts. A book to help ma***age therapists avoid or remedy their potential injuries is Lauriann Greene's SAVE YOUR HANDS! Her Web site has just been expanded with RSI tips and additional links, check it out. Many people report that The Feldenkrais Method and The Alexander Technique are helpful in learning non-injurious use of the body. A Feldenkrais pract**ioner has some good info on his Somatic Options page, including info on Low-Stress Computing. Also there are many good reports on the effectiveness of h****erwork , Rolfing , , and The Pilates Method in treatment of RSI. Website of The Thoracic Outlet Syndrome Society . Similarly, one person's nicely illustrated Repet**ive Strain Injury:Recovery Formula . New ... Cornell Ergonomics Web has excellent slide shows and research info. Dutch RSI Website. There are several forums dealing with RSI-connected issues (chronic pain, TOS, etc. ) on the Neurotalk Communities . repet**ivestraininjury.org.uk Build-it-yourself low-stress computer desk plans are available from Woodware Designs. Versions of the Pocket Ergonomist can be downloaded as a Windows Help file or as PDF files. Good information at the Canadian Centre for Occupational Health and Safety. MFL Occupational Health Centre of Manitoba. Workers with RSI frequently find themselves involved in the potentially confusing world of Workers Compensation. Besides the book mentioned earlier, here are some important links to start with so you are informed at the outset. Well-organized Worker's information from The Alberta WC board. A WC Checklist from somebody who's been through it . . . Workerscompensationinsurance.com is a WC advocacy page; Wisconsin's WC agency has a page of Workers Compensation Resources ; Workers Compensation pages for all 50 States a host of legal resources from WorkCompCentral ; The Work Injury/Workers Compensation Help-Line!(sm) Canadian Workers Compensation Boards Workplace Injured (Oregon). In a similar mode, see the Canadian CANADIAN INJURED WORKERS ALLIANCE , and Office of the Worker Advisor websites. Injured people may really need legal help. Legal resources are here. Workplace Injury Litigation Group In the UK, check with the Law Centres Federation. When getting evaluated for insurance or worker's comp., you may encounter medical doc***ents with "ICD-9" codes categorizing your condition. If you want to know what these codes mean, see International Cla***ification of Functioning, Disability and Health R.S.I. does leave many people at least partially disabled. See for People with Disabilities , disAbility.gov , The Job Accommodation Network (JAN) , The Boulevard , Find It! - Workers (many disability links), New Mobility's Interactive Cafe , DisABLED Person job search site, the UK's Disability resources on Direct.gov, Employment Resources for People with Disability For ongoing discussion with fellow RSI sufferers, subscribe to the SOREHAND e-mail list by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv@listsrv.ucsf.edu More Information at this Web site: RSI and Musicians . . . A whole other arena of occupational injury. Changes I've Made, Stuff I've Used Paul's personal experiences and reviews of hardware, software, and other accomodations. Most recent review: LapDawg X4 laptop table Ergonomic Products and Services including Legal Services UN-L RSI Resources Local resources for staff and students at the University of Nebraska - Lincoln. FindADoc: Locate medical care for RSI. Support Groups . Questions? With these pages I've tried to provide access to everything I've heard about RSI, but I'm not an "expert". Everything here has come to me from other people. If you have more good resources, corrections to what is here, or encounter dead links, please let me know so it benefits the unexpectedly large number of people who find this site when they are looking for help. My own experiences with treatment are necessarily limited. If you have questions about RSI, in addition to seeing a doctor and reading the resources above I strongly suggest you tap into one of my main resources, the SOREHAND e-mail list. You can subscribe by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv @ listsrv . ucsf . edu Text content of this page is Copyright © 2013 Paul Marxhausen No permission required for Web links to this page. All rights reserved for reproduction in print or other media. Print-outs of this page may be photocopied for NON-COMMERCIAL informational use. (1) Figure 1 reproduced with permission from "The Pocket Ergonomist", Copyright © 1986 David Brown and Robin Mitch****, occupational health and safety consultants, Airport Health Centre, Mascot NSW Australia; stretch GIFs reproduced with permission from "The Floppy Ergonomist", Copyright © 1987 David Brown. Figures 2 through 4 are public domain. Univ. of Nebraska-Lincoln / Electronics Shop RSI Web Page / Paul Marxhausen |
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What If I Have Symptoms of RSI? We all have occasional aches and pains that go away in a day or two, especially when we overdo anything. But if you have the symptoms listed above regularly when you are using the computer, run, do not walk, to your doctor or health care provider RIGHT AWAY. Dealing with this early is critical to limiting the damage, and to spare you a world of hurt , trouble, and frustration. You are not overreacting: by the time you have symptoms there has already been some damage done, and if you try to ignore the pain you may sustain a serious injury. If your doctor doesn't seem to know much about RSI, find one who does. When you find one, listen to them and check with them about any changes you intend to make or therapy you want to try. (See UN-L RSI Resources about the Health Center.) In order to be an educated patient, take time to read the other resources linked to on this page, or the books below. Remember that "RSI" is a mechanism of injury, not a diagnosis. Where or how seriously you are injured, and how best to treat it, varies immensely from person to person. Also, many systemic disorders such as diabetes can mimic or exacerbate RSI, and these can be ruled out by medical tests, so don't go chasing a treatment you may have heard about UNTIL YOU'VE SEEN A DOCTOR. THERE ARE NO QUICK FIXES. No wrist splint, arm rest, split keyboard, spinal adjustment, etc. is going to let you go right back to work at full speed if you've been injured, and even carpal tunnel sufferers who undergo the release surgery on their wrists can be back in pain and trouble if they don't make the long term changes in technique and work habits that hurt them in the first place. Read this "Or else . . ." warning from someone who's been there. Healing can happen but it may take months, even years. That's why it's important that you . . . DON'T GIVE UP!!! Many RSI patients do regain the ability to work and substantial freedom from pain, although they may find that they remain vulnerable to re-injury and flare-ups. DON'T GIVE UP. Recovery may take much longer than you think you can bear. DON'T GIVE UP. Almost everything in your life may turn upside down in the course of dealing with long-term recovery. DON'T GIVE UP. There are many, many resources listed on this page (see below), and if none of them is a fast "magic fix", taken together they can give you the tools to hang in there. Don't give up. What about TMS? There has been a great deal of controversy and discussion about the mind/body pain theories of Dr. John Sarno and others, who attribute some common and intractable problems like back pain and RSI to something they refer to as "Tension Myositis Syndrome" or TMS. In brief, they posit that such chronic pains are real and have a physical cause: emotionally-mediated muscular tension causing oxygen starvation and pain in tissues. Consequently, it is claimed that counseling and psychological methods can bring relief to sufferers. The author of this web page himself found that understanding these concepts was an important part of recovery. Rather than expand this website to cover this huge topic, I suggest starting at the TMS Wiki where there are resources, links, and testimonials. Learn More About It . . . Books! Books on RSI contain a far greater depth of information than can be easily presented on-line. I strongly encourage you to read one or more of the following t**les. I know this list has gotten really long, but your local library may have some of these t**les or can get them for you through interlibrary loan. The publis***ng information and Web links to the publisher or distributor are included where they are known. In addition, in a***ociation with Amazon.com Books you can purchase many of these t**les on-line by clicking the Order from Amazon ... link after each listing, which will take you directly to that particular catalogue item. If you buy from Amazon, they will handle all billing, s***pping, etc. and inquiries should be directed to them. By the way ... these books are pretty much listed in the order I became aware of them, not in order of quality or relevance. Some of the ones I personally consider indispensible are way down the page. Widely regarded as the primary reference book on RSI is: REPEt**IVE STRAIN INJURY: A COMPUTER USER'S GUIDE Dr. Emil Pascarelli & Deborah Quilter (ISBN 0-471-59533-0) If you use any kind of computer regularly, check it out and read it, whether you are already injured or not. Your career could depend on it. Let me repeat one more time: it's easier to prevent RSI than to remedy it later. Deborah Quilter now has a web site with info on RSI, her publications, and her presentations. Order RSI: A COMPUTER USER'S GUIDE from Amazon . . . Dr. Pascarelli's Complete Guide to Repet**ive Strain Injury : What You Need to Know About RSI and Carpal Tunnel Syndrome by Dr. Emil Pascarelli Wiley; June 11, 2004 ISBN 0471388432 Dr. Pascarelli has written a new book (2004) on RSI recovery. Here's some of what one reader said about it: "This 4th of July weekend I took a look at Dr. Emil Pascarelli's new book which was just published. . . . He spends some of his time discussing issues that affect musicians which is something that we have discussed on Sorehand. He also has excellent points on what RSI is not. One thing that alarms me a lot as a victim of CTS is that colleagues are think that they have this as well. Most people do not. In fact most people in my support group have TOS and the Dr. has a good discussion of this. He does emphasize the whole conservative treatment philosophy and a good section on biomechanics as well as one also on how to beat RSI.. One issue that affects a lot of my co-workers that the Dr. also discusses is vision in addition to ergonomics and dealing with pain. The section on emotions is not as extensive as the one that was in his earlier book with Deborah Quilter on Repet**ive Strain Injury in general. But I found the book really helpful and others may wish to read it as well. . " Order DR. PASCARELLI'S COMPLETE GUIDE from Amazon . . . IT'S NOT CARPAL TUNNEL SYNDROME! RSI Theory and Therapy for Computer Professionals Suparna Damany, MSPT and Jack Bellis This book easily makes the "must read" category: in fact, in my opinion it makes it to the "if-you-only-get-one-book-on-RSI- get-this-one" category, although I don't think anything totally bumps Pascarelli and Quilter out of the number one spot. What I've said of P&Q, I say of this book: every computer professional needs to read it. This book is a "second generation" work on RSI, drawing on the literature, experiences, and discussions of patients and health care professionals who have been dealing with computer-related injuries over the past decade. Damany and Bellis have done an excellent job at distinguis***ng root causes ; initial results; secondary results that become causes; and ultimate results in the painful circle of c***ulative trauma injuries. Additionally, the writing style is personable, direct, and engaging. I think this up-to-date work really does cover it all. Well illustrated, to the point, firm in recommendations, it's hard for me to think of a better "starting point" for any "newbie" with RSI symptoms. Good info, material from the book, and a good quiz are found on web site . Order IT'S NOT CARPAL TUNNEL! from Amazon . . . CARPAL TUNNEL SYNDROME Prevention And Treatment The Repet**ive Strain Injury of the Wrist and Hand by Kate Montgomery ISBN #1-878069-035-7 It promises a lot, and some of the stuff is debateable . . . but it is chock full of practical information that I've found helpful and effective in my own situation. This book appears to have been updated and released as END YOUR CARPAL TUNNEL PAIN WITHOUT SURGERY, available from Amazon. I've read this and it's still a useful resource. Most recent editions, additional information and articles can be found at the Body Maintenance 101 website. Recommended by many on the 'Net is . . . CONQUERING CARPAL TUNNEL SYNDROME AND OTHER REPEt**IVE STRAIN INJURIES A Self-Care Program Sharon Butler Sharon Butler has been developing a system of gentle stretching to rehabilitate repet**ive strain injuries for years now. This book, her first published resource, emphasized an extensive collection of stretches intended to heal tight and injured tissues. Good multiple indices help you find the stretches for your pains and/or your occupation. More info and ordering here. Also, she discusses many stretches and the theory behind them in an e-mail compilation here . But in addition to this book, Sharon now has developed fully rounded programs to address specific, common problems in a more detailed and focussed fas***on, and these can be purchased and downloaded electronically through her new website at http://www.selfcare4rsi.com . The new material goes beyond simply presenting a collection of stretches to address issues connected to RSI in a more wholistic way. Here's somebody else's review: "Just wanted to say that I have seen Sharon's new program for CTS and it is "just what the doctor ordered" (we wish). If all doctors would prescribe these programs instead of surgery, drugs, etc, then thousands of people would be getting over their RSI problems pretty quickly. Her book remains the best book on the subject, but these programs could be said to supercede the book. There is much new info, all presented in the clear and carefully written style of her book. In effect, she has published a stack of new books, each one written for a specific condition. The program of stretches she provides is meant to provide relief from the pain of RSI (and should actually be all you need to put you back to where you were before the condition began). But she does explain that if you want to address the issues that enabled the condition to occur, you may need to go beyond the stretches in program. She recommends looking into Alexander, Feldenkrais, Rolfing, or h****erwork. I would add yoga to that list. I also thought that she maybe erred on the side of giving less info in general in the book, even though it is loaded. She seems to want to be very careful not to confuse people or overwhelm them with more information than they may want to read. I think she has done an excellent job in the new programs of explaining RSI - what it is, what causes it, how to solve it - and still presenting it so that anyone who really reads it can understand. Order CONQUERING CARPAL TUNNEL from Amazon . . . STRETCHING IN THE OFFICE Bob Anderson, Illustrated by Jean Anderson ISBN 0-679-77084-4 Shelter Publications, Inc. PO Box 279 Bolinas, CA 94924 Ph. 415-868-0280 E-mail: shelter@shelterpub.com Web: www.shelterpub.com $9.95 US $13.95 Canada (Previously "Stretching At Your Computer or Desk") This book quickly provides the maximum useful information for computer and desk workers, explaining work hazards, when to stretch, where to stretch, the benefits of stretching, and how to stretch within the first eight pages. Subsequent stretch routines are applications targeted to real-life situations: "Stretches for Keyboard Operators", "Office Meeting Stretches", "Stressed Out Stretches", etc. and are followed by an overview on avoiding repet**ive strain injuries; an explanation of good habits for body usage; in-depth instructions on the individual stretches; and concludes with an excellent bibliography and indices. The unambiguous message is that stretching should be part of one's day right where one is, not something requiring leotards, a gym members***p, and a chunk of one's vanis***ng spare time. Shelter now also publishes a break program based on this book, which runs on both Macintosh and PC platforms. (Notably, it can successfully provide breaks during CD games on the Macintosh, to help your kids learn safe computer use.) Order STRETCHING IN THE OFFICE from Amazon . . . Carpal Tunnel Syndrome: How to Relieve & Prevent Wrist "Burnout!" Rosemarie Atencio HWD Publis***ng, PO Box 220 XA, Veneta, OR 97487. (503)935-1608 FAX (503)935-0705 $13.95 + $2.50 s/h; the VHS tape (20 mins) is $2l.95 + $2.50 s/h or you can buy both & get a free 8 1/2 x 11 laminated poster for $39.15 including s/h. Order Carpal Tunnel Syndrome from Amazon . . . COMFORT AT YOUR COMPUTER :Body Awareness Training for Pain-Free Computer Use Paul Linden This book also comes highly recommended. The author says: "The book is a user's manual for the human body. The book starts by helping people understand and FEEL the structure of their own bodies and what produces strain or comfort. It goes on to show how to work at computers -- and set up workstations -- in ways that will minimize physical strain. The book covers desktop workstations, laptop use, and standing workstations." You can access more of Linden's material on his Website. Prentice Hall, 1995. ISBN 1556433220 Order COMFORT AT YOUR COMPUTER from Amazon . . . The Computer User's Survival Guide By Joan Stigliani 1st Edition June 1995 ISBN: 1-56592-030-9; 296 pages, $21.95 credit card orders 800-889-8969; Email order@ora.com The author sez: "The book takes an integrated approach to computer-related health problems, and covers RSI, eyestrain, stress, and radiation exposure (including electrical sensitivity). It's not a straight ergonomics text, but explores the body-mind-machine connections in computer work." Order Computer User's Survival Guide from Amazon . . . Zap! How your computer can hurt you - and what you can do about it By Don Sellers Peachpit Press (800-283-9444). ISBN: 1566090210 Peachpit Press sez: From eyestrain to carpal tunnel syndrome, computer-related injuries are on the rise. This easy-access, well-illustrated guide explains a variety of potential hazards and what you can do to reduce your risk. Includes chapters on backache, headache, tendinitis, radiation, pregnancy, kids' concerns, and much more. Order ZAP from Amazon . . . REPEt**IVE STRAIN INJURIES The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson This book provides information on RSI that includes alternative treatments, in contrast to (or to complement, I should say) Pascarelli/Quilter's standard-med emphasis. The difficulty in treating RSI has prompted a great deal of interest in alternative therapies. I think the real strength of what Dr. Tim has written is his emphasis on an interdisciplinary treatment approach. In contrast to consulting a single pract**ioner who may have limited perspective and treatment preferences, Dr. Tim advocates for a team effort that *includes* standard medical professionals but brings in other practices such as chiropractic, acupuncture, ma***age, and others. Also, I think the book gives a decent basic rundown on the physiology of RSI, and includes good rehab information. While I consider some of the therapies presented here to be very questionable, at a minimum you will learn what each method claims to achieve for you from a writer who is not trying to sell one of them over the other but hopes to draw something from each. Order REPEt**IVE STRAIN INJURIES from Amazon . . . THE REPEt**IVE STRAIN INJURY SOURCEBOOK by Sandra Peddie The author says: "The book covers both personal and practical issues of RSI. I've tried to give readers a comprehensive look at RSI, covering everything from the medical diagnosis to emotional repercussions to getting benefits. Because I've struggled with RSI for many years myself, I've included dozens of interviews with sufferers, as well as an account of my own experience with RSI. " Order THE REPEt**IVE STRAIN INJURY SOURCEBOOK from Amazon . . . CRS - COMPUTER RELATED SYNDROME The Prevention & Treatment of Computer-Related Injuries by Dr. Richard Dean Smith and Steven T. Garske A Sorehand list reader says: "exercises are pretty good. no index. not as complete as Pascerelli/Quilter, but a good complement. A friend of mine is being treated by Dr. Smith and really respects him." A ma***age therapist writes: "The only way to truly beat the chronic pain cycle is through good posture and strengthening/stretching, and the authors do a good job of providing effective, easy to perform exercises." Order COMPUTER RELATED SYNDROME from Amazon . . . Chronic Musculoskeletal Injuries in the Workplace by Don Ranney, Alan Ranney (Illustrator) This is evidently a medical text for health care professionals with 10 contributors, but it may be useful to injured people trying to educate their doctors, or involved in establis***ng the validity of a compensation claim. Order Chronic Musculoskeletal Injuries from Amazon . . . LIGHT AT THE END OF THE CARPAL TUNNEL A Guide to Understanding and Relief from the Pain of Nerve Problems by Dr. Scott M. Fried Dr. Fried is an orthopedic surgeon, and judging from his book he is sympathetic, optimistic, committed to thorough and accurate diagnoses. He also emphasizes the importance of educating the patient, making informed decisions in partners***p with the patient, and of not rus***ng to surgery unless there is a well-established end in doing so. This includes having realistic expectations of the outcome should surgery prove advisable. It is NOT a replacement for a comprehensive RSI book like Pascarelli & Quilters Repet**ive Strain Injury: A Computer User's Guide, but it is a valuable perspective on nerve problems and surgery and anybody involved with either (or both) should read this before agreeing to surgery. Order LIGHT AT THE END OF THE CARPAL TUNNEL from Amazon . . . Dr. Fried has evidently written a second book, THE CARPAL TUNNEL HELPBOOK: Self-Healing Alternatives for Carpal Tunnel and Other Repet**ive Strain Injuries which I have not read. He also has a website for his medical practice on-line at http://nervepain.com SITTING ON THE JOB How to Survive the Stresses of Sitting Down to Work: a Practical Handbook by Scott W. Donkin, D.C. "... talks about body awareness, ergonomics at work (down to the last minute detail, believe me), proper sleep habits, stress management, exercise, and all kinds of stuff Sorehanders could benefit from, and it's a pretty elementary read. I recommend it, especially for those of us who have pain upon sitting. It is full of great advice and fascinating info." Order SITTING ON THE JOB from Amazon . . . PAIN-FREE TYPING TECHNIQUESimple Solutions to Prevent Repet**ive Strain Injuries, from a Concert Pianist by Howard Richman This is an inexpensive and efficient little booklet that lays out principles for healthy typing. Getting healthy people educated on sound prevention principles without burying them with the whole spectrum of RSI information is important, and Mr. Richmond has developed a nice resource that fills that bill. Order from Sound Feelings Web site, which includes free health tips and illustrations. FULL CATASTROPHE LIVING Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, Ph.D Delacorte Press, 1990 ISBN 0-385-29897-8 This work comes out of the program of the Stress Reduction Clinic at the University of Ma***achusettes Medical Center, and centers around the practice of "mindfulness meditation", using sitting meditation, yoga, the body scan, and other techniques. The reader may wonder what this really has to do with RSI, but will find the applications discussed in section 4 extremely relevant and useful to surviving the often grim challenges of this disorder. The author is careful to explain exactly what he means, and to ground it in clear, rational, practical applications. It's not a short book, and not a quick fix. But I found it fascinating and accessible and very, very applicable to anyone with chronic pain. Order FULL CATASTROPHE LIVING from Amazon . . . MANAGING PAIN BEFORE IT MANAGES YOU by Margaret A. Caudill, M.D.,PhD. ANYBODY in chronic pain would benefit from reading this book. It cuts right to the point in how we handle chronic pain, is very well organized, with a large format, all main points of each chapter summarized at chapters' end, and many worksheets to use to help clarify and identify important issues. I'll tell you up front: the book does not shrink from hard truths, and quickly identifies att**udes that are going to hinder or sabotage our recovery. While the methods of this book may help bring about reduced pain, it's about dealing with pain that *isn't* going away, and may never do so completely. RSI *can* get better and freedom from pain and recovered functionality are not unrealistic goals, BUT it can be a really, really long haul getting there, and survival in the interim requires learning about the topics in this book. This book does NOT examine all the specific medical therapies now being used for people in chronic pain, so you will want to do additional reading on the topic. But the main points of this book are things that might get overlooked if one only looks for somebody "out there" to "fix what's wrong with me." Order MANAGING PAIN from Amazon . . . THE EGOSCUE METHOD OF HEALTH THROUGH MOTION by Pete Egoscue, Roger Gittines Harperperennial Library 1993 ISBN 0060924306 PAIN FREE : A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue, Roger Gittines In "The Egoscue Method", Pete Egoscue has a very accessible manual for identifying dysfunctional habits of posture and motion that are the source of much musculoskeletal pain and disability. His book also lays out a series of exercises to correct these problems. Very readable, do-able, recommended by RSI recoverees. Egoscue's clinic also has a Web Site. PAIN FREE in some ways simply revists the same material in THE EGOSCUE METHOD, and includes many of the same "E-cises" recommended in the earlier book. However, it organizes itself by body section, working from the feet up to the head, and thus it's easier to get to the material that applies to your particular pain. All these areas are functionally related, as Egoscue continually points out, and the same corrective postures and "E-cises" may apply to different pains. Like many authors presenting a personal approach to wellness, Egoscue is very optimistic about his ability to remedy a great many problems; but on the other hand, his methods are very reasonable and rational and he explains physical problems and his proposed remedies in careful detail, so I haven't got any quarrel with him. There's nothing "off-the-wall" here. One reader of his books has commented: "I find the Egoscue exercises helpful and pain-relieving if done carefully, but the arguments in the book contradictory. (For example, are the injuries occupational, or aren't they? Should you worry about equipment set ups, or not? He's not clear.) A grain of salt is indicated. Here's another caution -- the exercises ask you to activate your lower back/hips -- but many of us are prone to over-extension in that area. I forgot about this and threw my back out doing his exercises. Look at how over-extended the lower backs are in the photos of the models. So my advice is proceed with the help of a physiologist or therapist who knows their stuff. I'm not sure it's entirely safe to try at home, especially if your injuries are complicated and old." Have heard Egoscue has a new t**le: PAIN FREE AT YOUR PC. I a***ume it covers the same ground as the previous t**les. A SOREHAND reader comments on it: 'I got the "revolutionary method" one from the library, and had trouble figuring out which were the right exercises for me, tho his arguments seemed convincing and some of the exercises felt good. Then I decided to try the new one, "...at your PC". It's relatively inexpensive (about $12US). It has sets of exercises for those in pain, 3 levels of computer users (power user=1-2 hours per day!) as prevention, Office Therapy for Power Users, Breaking the pattern of pain - I'm not clear on when he recommends this. I've been doing the Office Therapy ones - mostly because I can't make myself do the home series which starts out at 1 hour, goes down to 30 minutes after you reach a threshold with the "Supine Groin Stretch", which is just very awkward for me to do, with a makes***ft "step ladder". However, I do think at least one of the stretches (arm circles) has helped quite a bit with my Pronator Teres Syndrome. when I first did it, 25 each way, it immediately produced a flareup. I waited a few days, and then built up from 5 each way, and I can type longer without pain. Long enough that I'm tempted to do too much. So, tho I haven't really followed all his instructions, I do think its helpful. For what it's worth. I feel it has moved my plateau a bit in the right direction.' Order THE EGOSCUE METHOD from Amazon . . . Order PAIN FREE from Amazon . . . Order PAIN FREE @ YOUR PC from Amazon . . . Myotherapy : Bonnie Prudden's Complete Guide to Pain-Free Living by Bonnie Prudden Ballantine Books 1985 ISBN 0345326881 Exercise expert Bonnie Prudden presents her method of releasing the muscular spasms, called "trigger points", that are believed to underlie much chronic muscle pain. She covers both the "quick fix", which is to "release" the spasms with firm manual pressure, and the long-term fix, which involves exercise and fitness to keep trigger points at bay. Many RSI patients mention this kind of therapy as being helpful and it is becoming a part of neuromuscular ma***age across the country. Prudden's inst**ute also has a Web Site. Order MYOTHERAPY from Amazon . . . CARPAL TUNNEL SYNDROME AND REPEt**IVE STRESS INJURIES: The Comprehensive Guide to Prevention, Treatment, & Recovery by Tammy Crouch North Atlantic Books. Berkeley, CA ISBN 1-883319-50-1 I have only read the 1st edition, which was not too impressive, but evidently it has undergone substantial expansion and revision and sounds like a more comprehensive resource. Bear this in mind if you go looking for this in the library. Order CARPAL TUNNEL from Amazon . . . THE REPEt**IVE STRAIN INJURY HANDBOOK: An 8-Step Recovery and Prevention Plan by Robert M. Simon, Ruth Aleskovsky Owl Books. ISBN 080505930X Jack Bellis says: "As for coping, I got tho following book from my library, and it had the best "coping" info I've seen among 6 books I've read, about 75 pgs from a female sufferer, down to the most intimate details." Order THE REPEt**IVE STRAIN INJURY HANDBOOK from Amazon . . . Relaxercise : The Easy New Way to Health and Fitness by David Zemach-Bersin, Kaethe Zemach-Bersin, Mark Reese Harper San Francisco 1990 ISBN 0062509926 "I am really getting some good help from a book my Feldenkrais practioner recommended: "Relaxercise" by David Zemach-Bersin The current thinking about my injury is that much of it is coming from the neck and shoulders. The exercise for relaxed shoulders has helped me tremendously. I wish I could comment on the exercises, but the relaxed shoulders exercise is the one I gravitate toward whenever I need help. I think I have gotten my money's worth." (quote: Judy L.) Order RELAXERCISE from Amazon . . . Muscle Pain Relief in 90 Seconds: The Fold and Hold Method by Dale L. Anderson John Wiley & Sons ISBN: 0471346896 This book is a self-help manual of a form of soft-tissue care that is called strain-counterstrain or preferred position release. I've seen this touted by a number of therapists and it seems reasonable. I haven't found it to be a "magic bullet" when I get pain or cramping but it does seem to be a useful additional tool for muscle pain control. I'm thinking it probably relates to 'myotherapy' or 'trigger points', addressed in other publications. Order MUSCLE PAIN RELIEF from Amazon . . . The Trigger Point Therapy Workbook : Your Self-Treatment Guide for Pain Relief by Clair Davies, NCTMB New Harbinger Publications, 2001 ISBN 1-57224-250-7; U.S. $19.95 8 1/2 x 11; 267 pages; 318 illustrations There's an emerging concensus among those who treat c***ulative trauma injuries that part of what produces the pain, and keeps it around for so long, are something called "trigger points": tight, inflamed "knots" in your muscles and soft tissues. A number of treatment options aim at unlocking and releasing these points. One such approach is in Clair Davies book, which stands out in taking the approach that the injured person themselves should be able to locate and treat these painful areas. The book is thorough and accessible, and I've found the information indispensable in keeping me operational after my problems with musculoskeletal pain. This should be part of your "RSI first aid kit". - PMx Order THE TRIGGER POINT THERAPY WORKBOOK from Amazon . . . Soft Tissue Ma***age for Pain Relief: How You Can Ma***age Away the Pain from 37 Health Conditions by Bernard Schatz Hampton Roads Publis***ng Company 2001 ISBN: 1571742646 A reader opines: "Ten Star rating on this book.....Simply explained, easy to do and it seemed to me very effective. I happened to see it in a health food store. Well worth the $18 cost. Try it.....you learn a lot from doing the ma***age yourself, how to feel for where the spots/tightness are, how to listen to your body--what it says so you can adjust how you are doing things.. I used it in conjunction with myofascial ma***age by a professional. But they are different, mentally and physically.....BOTH....together are good." Order SOFT TISSUE Ma***AGE from Amazon . . . Computering & Exercise: Escape The Aches And Pains Of Computer Work by Dr. Ricky Lockett LK says: "It emphasizes the need to be physically fit in a world that has become more and more sedentary. He makes a lot of good points. Has some excellent definitions for various computer injuries and hundreds of various stretches and strengthening exercises. I found some excellent strengthening exercises for my shoulders and neck that work just the right areas that I have needed to work but was unable find exercises that didn't make other areas of my body hurt...I also drove over 500 miles rountrip to see him. Currently, I am only doing exercises and stretches that are in his book. I have had great improvements!" Order MUSCLE PAIN RELIEF from Amazon . . . WOUNDED WORKERS: The Politics of Musculoskeletal Injuries by Penney Kome University of Toronto Press, 1998 ISBN 0-8020-7795-1 (paperback) The author says:" Wounded Workers is sort of a Whole MSI Catalogue. It reviews the medical, WCB, legal, union/management, ergonomics, computer workstations, self-help and legislative ramifications of work-related upper extremity disorders, lists tons of resources online and in the real world, and generally provides a map for the labyrinth in which so many MSI patients find themselves. U of T Press arranged for the ma****cript to be peer-reviewed twice, to ensure that the scholars***p is accurate & up-to-date--but the text is written for the general public & provides translations for many technical terms." I've read this: it is extremely thorough, and it advocates for workers concerns without trying to demonize anyone. Order WOUNDED WORKERS from Amazon . . . COPING SUCCESSFULLY WITH RSI Maggie Black & Penny Gray Paperback: 128 pages Publisher: Sheldon Press (January, 1999) ISBN: 0859698114 Order COPING SUCCESSFULLY from Amazon . . . One-Handed in a Two-Handed World By Tommye-K. Mayer " For those RSI sufferers who've got one "good" hand, Tommye-K's tips for managing, presented in a user-friendly tone, enable resting the damaged hand while it recuperates as much as possible, while still maintaining an active lifestyle." Order from Amazon. One Hand Typing and Keyboarding Manual Lilly Walters This manual on one-hand typing can be ordered or downloaded from Ms. Walters' Web site . Not having read it myself I'll just comment that two-handed people with one RSI-injured hand should be cautious about trying to make their one as-yet uninjured hand take up the whole load of typing without making other changes in work load, breaks, etc. etc. A good portion of this book can be previewed for free. Living Well With a Hidden Disability : Transcending Doubt and Shame and Reclaiming Your Life by Stacy Taylor, Robert Epstein (Contributor) Haven't read this one but sounds good. Dealing with RSI means more than just sorting out medical and ergonomic issues, there are heavy emotional and social impacts as well, and many RSI patients tell me that the "hidden disability" aspect of RSI is tough to deal with. Order LIVING WELL from Amazon . . . Job-Damaged People: How to Survive and Change the Workers' Compensation System By Amy Clipp " This book teaches injured workers what they must do if they are to get out of the workers compensation system with their health and incomes intact. . . This book presents the information you need to stop being a victim and start receiving the benefits you are ent**led to. " Order from How to Apply For and Win Social Security Administration Disability Benefits By Frederick A. Johnson PUBLISHER: MARCH 3RD BOOKS RING BOUND Pages:304 ISBN#: 0-9646998-0-X "This is the 2nd edition of the first manual written for the non-attorney ever published. It reveals the standards of judgment SSA uses to determine disability and tells exactly what must be done to make it easy for SSA to grant benefits. " CALIFORNIA WORKERS' COMP How To Take Charge When You're Injured On The Job By Christopher Ball Publisher says: "This is the only book that shows you how to handle a California workers' compensation claim from start to finish. Workers' Compensation expert, Attorney Christopher Ball guides you through handling your legitimate claim from start to finish. " Nolo Press web site also has resources for other states, spend some time searching there ... Order TAKE CHARGE from Amazon . . . HEALTHY COMPUTING WITH MUSCLE FEEDBACK by Erik Peper, Katherine Hughes Gibney Publisher's blurb says: "A clear intervention blueprint for the successful management of repet**ive motion injury and pain. It recognizes the big picture (muscular sensory awareness, stress management and optimal performance), while simultaneously attending to specific clinical and educational interventions (ergonomic a***essment, surface EMG sensor placement and trainee training strategies). A comprehensive how-to-do workbook for consultants and clinicians focusing on the prevention and treatment of muscular skeletal pain disorders." Order LIVING WELL from Amazon . . . Repet**ive Strain Injury? Rx: Yoga! by Gail Dubinsky, M.D. Pamela writes: "A reminder that there are special yoga tapes available that are targeted specifically to RSI patients. Information can be found at www.rxyoga.com. The author of Rx:Yoga! is Dr. Gail Dubinsky, who treats soft-tissue orthopedic injuries, and is also a long-time yoga pract**ioner. I reviewed the tape for MC Journal , and found it to be extremely appropriate -- I suffer from carpal tunnel and tendonitis, and found the yoga poses to be very doable and helpful." Overcome Neck And Back Pain by Kit Laughlin "I'm 34, programmer, and am in the same boat as you: lots of neck and shoulder pain, and being diagnosed with arthritis in the neck as well . . . I started doing a lot of exercise focused on shoulders and neck, and I have had some good results with that. By making the shoulders and neck stronger, I can go longer behind the PC. Also, doing a lot of stretching, and keeping the time behind the PC to a minimal (if possible) has helped as well . . . I can recommend: Buy the book 'Overcome Neck and Beck Pain' by Kit Laughlin, and do the stretching exercises he describes in his book. For me, focusing on the neck and back, but also focusing on the hip and leg exercises has helped a lot. " (Paul adds: yes, people think of hands and arms first when they hear about RSI or "carpal tunnel" but neck/shoulder/back problems are at least as common and can contribute to the pain in hands and arms, too.) Order OVERCOME NECK AND BACK PAIN from Amazon . . . Terry Slade has compiled a very useful and diverse bibliography of \ "body" books worth reading for anybody recovering from, or trying to avoid, musculoskeletal injury. More pertinent books (mainly aimed at musicians) here . . . Internet Sites & Other Links This is not an exhaustive list of sites, just a handful of starting points. This site has been around a long, long time and some is outdated. I'm going to put the most recent suggestions I've been e-mailed near the top for my convenience. Keep in mind that RSI prevention products and books advertised on the Web are rarely magic bullets or sure-fire fixes and consider any such things as only part of an overall approach to prevention that must include a medical provider if you are already injured. Also, you may want to start by brus***ng up on Tips For Savvy Medical Web Surfing first. Career Guide for College Students With Disabilities - it's easy to just think of yourself as "hurt" and not "disabled", but since RSI can be a long-term problem, thinking in terms of your rights and resources as an impaired person is important. Additional disability links are f****her down this link list. The Typing Injury FAQ Archive mentioned above has a lot of information on equipment, therapies, software, and an overview of the physiology of RSI. This site is THE place to find RSI information and many more links to other Internet RSI-related sites. HealthyComputing.com is a terrific site to learn how to compute safely. Read The Ergonomic Times for current articles and discussions on computer ergonomics and injuries. Lots of excellent, up-to-date stuff at RSI-Relief.Com Mary Wilson's Carpal Tunnel Blog . The a***ociation for Repet**ive Motion Injuries (ARMS): not-for-profit organization committed to a***isting workers at-risk or injured by repet**ive motion syndromes. The RSI Action has been active in helping workers deal with RSI for a long time now. Safe Computing Tips . Com , their name says it all. Dennis Ankrum has several research articles . The RSI a***ociation of the UK no longer exists but their website of resources has been archived and remains accessible here , thanks to Keytools. A great variety of information on "Working and Living Pain Free" is at Working-Well.org More info on Thoracic Outlet Syndrome . A very in-depth doc***ent on stretching & flexibility. ErgoWeb and Ergoworld are good starting places when searching for ergonomics resources. A new resource with product and literature reviews is Ergoblog . Excellent all-round info on office ergonomics presented by the folks at F-One Ergonomics including a discussion of emerging ergonomics versus Conventional Wisdom . Harvard RSI Action Home Page is an excellent student-written page aimed at college students, who are a high risk group for RSI. Nils Klarlund has done some interesting research and thinking about input devices and among other things has developed a ShortTalk speech interface for computer users. A free Powerpoint presentation on workstation setup. (500K) The UCSF/UCB Ergonomics Program has a good page of research links. The computer ergonomics pages of U.S. Occupational Safety and Health Administration, and the U.S. National Inst**ute for Occupational Safety and Health. Of particular value is NIOSH's comprehensive paper on Musculoskeletal Disorders (MSDs) and Workplace Factors . Occupational Health Clinics for Ontario Workers at http://www.ohcow.on.ca Dr. Charles Eaton's treatment links for Tendinitis, Nerve Compression Syndromes, and more on the E-hand site, including exercises, images, etc. Fascinating. The Invisible Disabilities a***ociation is a superb resource for dealing with "invisible" problems like RSI. Ma***age is an important treatment & prevention measure for RSI. Here's a few personal thoughts. A book to help ma***age therapists avoid or remedy their potential injuries is Lauriann Greene's SAVE YOUR HANDS! Her Web site has just been expanded with RSI tips and additional links, check it out. Many people report that The Feldenkrais Method and The Alexander Technique are helpful in learning non-injurious use of the body. A Feldenkrais pract**ioner has some good info on his Somatic Options page, including info on Low-Stress Computing. Also there are many good reports on the effectiveness of h****erwork , Rolfing , , and The Pilates Method in treatment of RSI. Website of The Thoracic Outlet Syndrome Society . Similarly, one person's nicely illustrated Repet**ive Strain Injury:Recovery Formula . New ... Cornell Ergonomics Web has excellent slide shows and research info. Dutch RSI Website. There are several forums dealing with RSI-connected issues (chronic pain, TOS, etc. ) on the Neurotalk Communities . repet**ivestraininjury.org.uk Build-it-yourself low-stress computer desk plans are available from Woodware Designs. Versions of the Pocket Ergonomist can be downloaded as a Windows Help file or as PDF files. Good information at the Canadian Centre for Occupational Health and Safety. MFL Occupational Health Centre of Manitoba. Workers with RSI frequently find themselves involved in the potentially confusing world of Workers Compensation. Besides the book mentioned earlier, here are some important links to start with so you are informed at the outset. Well-organized Worker's information from The Alberta WC board. A WC Checklist from somebody who's been through it . . . Workerscompensationinsurance.com is a WC advocacy page; Wisconsin's WC agency has a page of Workers Compensation Resources ; Workers Compensation pages for all 50 States a host of legal resources from WorkCompCentral ; The Work Injury/Workers Compensation Help-Line!(sm) Canadian Workers Compensation Boards Workplace Injured (Oregon). In a similar mode, see the Canadian CANADIAN INJURED WORKERS ALLIANCE , and Office of the Worker Advisor websites. Injured people may really need legal help. Legal resources are here. Workplace Injury Litigation Group In the UK, check with the Law Centres Federation. When getting evaluated for insurance or worker's comp., you may encounter medical doc***ents with "ICD-9" codes categorizing your condition. If you want to know what these codes mean, see International Cla***ification of Functioning, Disability and Health R.S.I. does leave many people at least partially disabled. See for People with Disabilities , disAbility.gov , The Job Accommodation Network (JAN) , The Boulevard , Find It! - Workers (many disability links), New Mobility's Interactive Cafe , DisABLED Person job search site, the UK's Disability resources on Direct.gov, Employment Resources for People with Disability For ongoing discussion with fellow RSI sufferers, subscribe to the SOREHAND e-mail list by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv@listsrv.ucsf.edu More Information at this Web site: RSI and Musicians . . . A whole other arena of occupational injury. Changes I've Made, Stuff I've Used Paul's personal experiences and reviews of hardware, software, and other accomodations. Most recent review: LapDawg X4 laptop table Ergonomic Products and Services including Legal Services UN-L RSI Resources Local resources for staff and students at the University of Nebraska - Lincoln. FindADoc: Locate medical care for RSI. Support Groups . Questions? With these pages I've tried to provide access to everything I've heard about RSI, but I'm not an "expert". Everything here has come to me from other people. If you have more good resources, corrections to what is here, or encounter dead links, please let me know so it benefits the unexpectedly large number of people who find this site when they are looking for help. My own experiences with treatment are necessarily limited. If you have questions about RSI, in addition to seeing a doctor and reading the resources above I strongly suggest you tap into one of my main resources, the SOREHAND e-mail list. You can subscribe by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv @ listsrv . ucsf . edu Text content of this page is Copyright © 2013 Paul Marxhausen No permission required for Web links to this page. All rights reserved for reproduction in print or other media. Print-outs of this page may be photocopied for NON-COMMERCIAL informational use. (1) Figure 1 reproduced with permission from "The Pocket Ergonomist", Copyright © 1986 David Brown and Robin Mitch****, occupational health and safety consultants, Airport Health Centre, Mascot NSW Australia; stretch GIFs reproduced with permission from "The Floppy Ergonomist", Copyright © 1987 David Brown. Figures 2 through 4 are public domain. Univ. of Nebraska-Lincoln / Electronics Shop RSI Web Page / Paul Marxhausen |
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Learn More About It . . . Books! Books on RSI contain a far greater depth of information than can be easily presented on-line. I strongly encourage you to read one or more of the following t**les. I know this list has gotten really long, but your local library may have some of these t**les or can get them for you through interlibrary loan. The publis***ng information and Web links to the publisher or distributor are included where they are known. In addition, in a***ociation with Amazon.com Books you can purchase many of these t**les on-line by clicking the Order from Amazon ... link after each listing, which will take you directly to that particular catalogue item. If you buy from Amazon, they will handle all billing, s***pping, etc. and inquiries should be directed to them. By the way ... these books are pretty much listed in the order I became aware of them, not in order of quality or relevance. Some of the ones I personally consider indispensible are way down the page. Widely regarded as the primary reference book on RSI is: REPEt**IVE STRAIN INJURY: A COMPUTER USER'S GUIDE Dr. Emil Pascarelli & Deborah Quilter (ISBN 0-471-59533-0) If you use any kind of computer regularly, check it out and read it, whether you are already injured or not. Your career could depend on it. Let me repeat one more time: it's easier to prevent RSI than to remedy it later. Deborah Quilter now has a web site with info on RSI, her publications, and her presentations. Order RSI: A COMPUTER USER'S GUIDE from Amazon . . . Dr. Pascarelli's Complete Guide to Repet**ive Strain Injury : What You Need to Know About RSI and Carpal Tunnel Syndrome by Dr. Emil Pascarelli Wiley; June 11, 2004 ISBN 0471388432 Dr. Pascarelli has written a new book (2004) on RSI recovery. Here's some of what one reader said about it: "This 4th of July weekend I took a look at Dr. Emil Pascarelli's new book which was just published. . . . He spends some of his time discussing issues that affect musicians which is something that we have discussed on Sorehand. He also has excellent points on what RSI is not. One thing that alarms me a lot as a victim of CTS is that colleagues are think that they have this as well. Most people do not. In fact most people in my support group have TOS and the Dr. has a good discussion of this. He does emphasize the whole conservative treatment philosophy and a good section on biomechanics as well as one also on how to beat RSI.. One issue that affects a lot of my co-workers that the Dr. also discusses is vision in addition to ergonomics and dealing with pain. The section on emotions is not as extensive as the one that was in his earlier book with Deborah Quilter on Repet**ive Strain Injury in general. But I found the book really helpful and others may wish to read it as well. . " Order DR. PASCARELLI'S COMPLETE GUIDE from Amazon . . . IT'S NOT CARPAL TUNNEL SYNDROME! RSI Theory and Therapy for Computer Professionals Suparna Damany, MSPT and Jack Bellis This book easily makes the "must read" category: in fact, in my opinion it makes it to the "if-you-only-get-one-book-on-RSI- get-this-one" category, although I don't think anything totally bumps Pascarelli and Quilter out of the number one spot. What I've said of P&Q, I say of this book: every computer professional needs to read it. This book is a "second generation" work on RSI, drawing on the literature, experiences, and discussions of patients and health care professionals who have been dealing with computer-related injuries over the past decade. Damany and Bellis have done an excellent job at distinguis***ng root causes ; initial results; secondary results that become causes; and ultimate results in the painful circle of c***ulative trauma injuries. Additionally, the writing style is personable, direct, and engaging. I think this up-to-date work really does cover it all. Well illustrated, to the point, firm in recommendations, it's hard for me to think of a better "starting point" for any "newbie" with RSI symptoms. Good info, material from the book, and a good quiz are found on web site . Order IT'S NOT CARPAL TUNNEL! from Amazon . . . CARPAL TUNNEL SYNDROME Prevention And Treatment The Repet**ive Strain Injury of the Wrist and Hand by Kate Montgomery ISBN #1-878069-035-7 It promises a lot, and some of the stuff is debateable . . . but it is chock full of practical information that I've found helpful and effective in my own situation. This book appears to have been updated and released as END YOUR CARPAL TUNNEL PAIN WITHOUT SURGERY, available from Amazon. I've read this and it's still a useful resource. Most recent editions, additional information and articles can be found at the Body Maintenance 101 website. Recommended by many on the 'Net is . . . CONQUERING CARPAL TUNNEL SYNDROME AND OTHER REPEt**IVE STRAIN INJURIES A Self-Care Program Sharon Butler Sharon Butler has been developing a system of gentle stretching to rehabilitate repet**ive strain injuries for years now. This book, her first published resource, emphasized an extensive collection of stretches intended to heal tight and injured tissues. Good multiple indices help you find the stretches for your pains and/or your occupation. More info and ordering here. Also, she discusses many stretches and the theory behind them in an e-mail compilation here . But in addition to this book, Sharon now has developed fully rounded programs to address specific, common problems in a more detailed and focussed fas***on, and these can be purchased and downloaded electronically through her new website at http://www.selfcare4rsi.com . The new material goes beyond simply presenting a collection of stretches to address issues connected to RSI in a more wholistic way. Here's somebody else's review: "Just wanted to say that I have seen Sharon's new program for CTS and it is "just what the doctor ordered" (we wish). If all doctors would prescribe these programs instead of surgery, drugs, etc, then thousands of people would be getting over their RSI problems pretty quickly. Her book remains the best book on the subject, but these programs could be said to supercede the book. There is much new info, all presented in the clear and carefully written style of her book. In effect, she has published a stack of new books, each one written for a specific condition. The program of stretches she provides is meant to provide relief from the pain of RSI (and should actually be all you need to put you back to where you were before the condition began). But she does explain that if you want to address the issues that enabled the condition to occur, you may need to go beyond the stretches in program. She recommends looking into Alexander, Feldenkrais, Rolfing, or h****erwork. I would add yoga to that list. I also thought that she maybe erred on the side of giving less info in general in the book, even though it is loaded. She seems to want to be very careful not to confuse people or overwhelm them with more information than they may want to read. I think she has done an excellent job in the new programs of explaining RSI - what it is, what causes it, how to solve it - and still presenting it so that anyone who really reads it can understand. Order CONQUERING CARPAL TUNNEL from Amazon . . . STRETCHING IN THE OFFICE Bob Anderson, Illustrated by Jean Anderson ISBN 0-679-77084-4 Shelter Publications, Inc. PO Box 279 Bolinas, CA 94924 Ph. 415-868-0280 E-mail: shelter@shelterpub.com Web: www.shelterpub.com $9.95 US $13.95 Canada (Previously "Stretching At Your Computer or Desk") This book quickly provides the maximum useful information for computer and desk workers, explaining work hazards, when to stretch, where to stretch, the benefits of stretching, and how to stretch within the first eight pages. Subsequent stretch routines are applications targeted to real-life situations: "Stretches for Keyboard Operators", "Office Meeting Stretches", "Stressed Out Stretches", etc. and are followed by an overview on avoiding repet**ive strain injuries; an explanation of good habits for body usage; in-depth instructions on the individual stretches; and concludes with an excellent bibliography and indices. The unambiguous message is that stretching should be part of one's day right where one is, not something requiring leotards, a gym members***p, and a chunk of one's vanis***ng spare time. Shelter now also publishes a break program based on this book, which runs on both Macintosh and PC platforms. (Notably, it can successfully provide breaks during CD games on the Macintosh, to help your kids learn safe computer use.) Order STRETCHING IN THE OFFICE from Amazon . . . Carpal Tunnel Syndrome: How to Relieve & Prevent Wrist "Burnout!" Rosemarie Atencio HWD Publis***ng, PO Box 220 XA, Veneta, OR 97487. (503)935-1608 FAX (503)935-0705 $13.95 + $2.50 s/h; the VHS tape (20 mins) is $2l.95 + $2.50 s/h or you can buy both & get a free 8 1/2 x 11 laminated poster for $39.15 including s/h. Order Carpal Tunnel Syndrome from Amazon . . . COMFORT AT YOUR COMPUTER :Body Awareness Training for Pain-Free Computer Use Paul Linden This book also comes highly recommended. The author says: "The book is a user's manual for the human body. The book starts by helping people understand and FEEL the structure of their own bodies and what produces strain or comfort. It goes on to show how to work at computers -- and set up workstations -- in ways that will minimize physical strain. The book covers desktop workstations, laptop use, and standing workstations." You can access more of Linden's material on his Website. Prentice Hall, 1995. ISBN 1556433220 Order COMFORT AT YOUR COMPUTER from Amazon . . . The Computer User's Survival Guide By Joan Stigliani 1st Edition June 1995 ISBN: 1-56592-030-9; 296 pages, $21.95 credit card orders 800-889-8969; Email order@ora.com The author sez: "The book takes an integrated approach to computer-related health problems, and covers RSI, eyestrain, stress, and radiation exposure (including electrical sensitivity). It's not a straight ergonomics text, but explores the body-mind-machine connections in computer work." Order Computer User's Survival Guide from Amazon . . . Zap! How your computer can hurt you - and what you can do about it By Don Sellers Peachpit Press (800-283-9444). ISBN: 1566090210 Peachpit Press sez: From eyestrain to carpal tunnel syndrome, computer-related injuries are on the rise. This easy-access, well-illustrated guide explains a variety of potential hazards and what you can do to reduce your risk. Includes chapters on backache, headache, tendinitis, radiation, pregnancy, kids' concerns, and much more. Order ZAP from Amazon . . . REPEt**IVE STRAIN INJURIES The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson This book provides information on RSI that includes alternative treatments, in contrast to (or to complement, I should say) Pascarelli/Quilter's standard-med emphasis. The difficulty in treating RSI has prompted a great deal of interest in alternative therapies. I think the real strength of what Dr. Tim has written is his emphasis on an interdisciplinary treatment approach. In contrast to consulting a single pract**ioner who may have limited perspective and treatment preferences, Dr. Tim advocates for a team effort that *includes* standard medical professionals but brings in other practices such as chiropractic, acupuncture, ma***age, and others. Also, I think the book gives a decent basic rundown on the physiology of RSI, and includes good rehab information. While I consider some of the therapies presented here to be very questionable, at a minimum you will learn what each method claims to achieve for you from a writer who is not trying to sell one of them over the other but hopes to draw something from each. Order REPEt**IVE STRAIN INJURIES from Amazon . . . THE REPEt**IVE STRAIN INJURY SOURCEBOOK by Sandra Peddie The author says: "The book covers both personal and practical issues of RSI. I've tried to give readers a comprehensive look at RSI, covering everything from the medical diagnosis to emotional repercussions to getting benefits. Because I've struggled with RSI for many years myself, I've included dozens of interviews with sufferers, as well as an account of my own experience with RSI. " Order THE REPEt**IVE STRAIN INJURY SOURCEBOOK from Amazon . . . CRS - COMPUTER RELATED SYNDROME The Prevention & Treatment of Computer-Related Injuries by Dr. Richard Dean Smith and Steven T. Garske A Sorehand list reader says: "exercises are pretty good. no index. not as complete as Pascerelli/Quilter, but a good complement. A friend of mine is being treated by Dr. Smith and really respects him." A ma***age therapist writes: "The only way to truly beat the chronic pain cycle is through good posture and strengthening/stretching, and the authors do a good job of providing effective, easy to perform exercises." Order COMPUTER RELATED SYNDROME from Amazon . . . Chronic Musculoskeletal Injuries in the Workplace by Don Ranney, Alan Ranney (Illustrator) This is evidently a medical text for health care professionals with 10 contributors, but it may be useful to injured people trying to educate their doctors, or involved in establis***ng the validity of a compensation claim. Order Chronic Musculoskeletal Injuries from Amazon . . . LIGHT AT THE END OF THE CARPAL TUNNEL A Guide to Understanding and Relief from the Pain of Nerve Problems by Dr. Scott M. Fried Dr. Fried is an orthopedic surgeon, and judging from his book he is sympathetic, optimistic, committed to thorough and accurate diagnoses. He also emphasizes the importance of educating the patient, making informed decisions in partners***p with the patient, and of not rus***ng to surgery unless there is a well-established end in doing so. This includes having realistic expectations of the outcome should surgery prove advisable. It is NOT a replacement for a comprehensive RSI book like Pascarelli & Quilters Repet**ive Strain Injury: A Computer User's Guide, but it is a valuable perspective on nerve problems and surgery and anybody involved with either (or both) should read this before agreeing to surgery. Order LIGHT AT THE END OF THE CARPAL TUNNEL from Amazon . . . Dr. Fried has evidently written a second book, THE CARPAL TUNNEL HELPBOOK: Self-Healing Alternatives for Carpal Tunnel and Other Repet**ive Strain Injuries which I have not read. He also has a website for his medical practice on-line at http://nervepain.com SITTING ON THE JOB How to Survive the Stresses of Sitting Down to Work: a Practical Handbook by Scott W. Donkin, D.C. "... talks about body awareness, ergonomics at work (down to the last minute detail, believe me), proper sleep habits, stress management, exercise, and all kinds of stuff Sorehanders could benefit from, and it's a pretty elementary read. I recommend it, especially for those of us who have pain upon sitting. It is full of great advice and fascinating info." Order SITTING ON THE JOB from Amazon . . . PAIN-FREE TYPING TECHNIQUESimple Solutions to Prevent Repet**ive Strain Injuries, from a Concert Pianist by Howard Richman This is an inexpensive and efficient little booklet that lays out principles for healthy typing. Getting healthy people educated on sound prevention principles without burying them with the whole spectrum of RSI information is important, and Mr. Richmond has developed a nice resource that fills that bill. Order from Sound Feelings Web site, which includes free health tips and illustrations. FULL CATASTROPHE LIVING Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, Ph.D Delacorte Press, 1990 ISBN 0-385-29897-8 This work comes out of the program of the Stress Reduction Clinic at the University of Ma***achusettes Medical Center, and centers around the practice of "mindfulness meditation", using sitting meditation, yoga, the body scan, and other techniques. The reader may wonder what this really has to do with RSI, but will find the applications discussed in section 4 extremely relevant and useful to surviving the often grim challenges of this disorder. The author is careful to explain exactly what he means, and to ground it in clear, rational, practical applications. It's not a short book, and not a quick fix. But I found it fascinating and accessible and very, very applicable to anyone with chronic pain. Order FULL CATASTROPHE LIVING from Amazon . . . MANAGING PAIN BEFORE IT MANAGES YOU by Margaret A. Caudill, M.D.,PhD. ANYBODY in chronic pain would benefit from reading this book. It cuts right to the point in how we handle chronic pain, is very well organized, with a large format, all main points of each chapter summarized at chapters' end, and many worksheets to use to help clarify and identify important issues. I'll tell you up front: the book does not shrink from hard truths, and quickly identifies att**udes that are going to hinder or sabotage our recovery. While the methods of this book may help bring about reduced pain, it's about dealing with pain that *isn't* going away, and may never do so completely. RSI *can* get better and freedom from pain and recovered functionality are not unrealistic goals, BUT it can be a really, really long haul getting there, and survival in the interim requires learning about the topics in this book. This book does NOT examine all the specific medical therapies now being used for people in chronic pain, so you will want to do additional reading on the topic. But the main points of this book are things that might get overlooked if one only looks for somebody "out there" to "fix what's wrong with me." Order MANAGING PAIN from Amazon . . . THE EGOSCUE METHOD OF HEALTH THROUGH MOTION by Pete Egoscue, Roger Gittines Harperperennial Library 1993 ISBN 0060924306 PAIN FREE : A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue, Roger Gittines In "The Egoscue Method", Pete Egoscue has a very accessible manual for identifying dysfunctional habits of posture and motion that are the source of much musculoskeletal pain and disability. His book also lays out a series of exercises to correct these problems. Very readable, do-able, recommended by RSI recoverees. Egoscue's clinic also has a Web Site. PAIN FREE in some ways simply revists the same material in THE EGOSCUE METHOD, and includes many of the same "E-cises" recommended in the earlier book. However, it organizes itself by body section, working from the feet up to the head, and thus it's easier to get to the material that applies to your particular pain. All these areas are functionally related, as Egoscue continually points out, and the same corrective postures and "E-cises" may apply to different pains. Like many authors presenting a personal approach to wellness, Egoscue is very optimistic about his ability to remedy a great many problems; but on the other hand, his methods are very reasonable and rational and he explains physical problems and his proposed remedies in careful detail, so I haven't got any quarrel with him. There's nothing "off-the-wall" here. One reader of his books has commented: "I find the Egoscue exercises helpful and pain-relieving if done carefully, but the arguments in the book contradictory. (For example, are the injuries occupational, or aren't they? Should you worry about equipment set ups, or not? He's not clear.) A grain of salt is indicated. Here's another caution -- the exercises ask you to activate your lower back/hips -- but many of us are prone to over-extension in that area. I forgot about this and threw my back out doing his exercises. Look at how over-extended the lower backs are in the photos of the models. So my advice is proceed with the help of a physiologist or therapist who knows their stuff. I'm not sure it's entirely safe to try at home, especially if your injuries are complicated and old." Have heard Egoscue has a new t**le: PAIN FREE AT YOUR PC. I a***ume it covers the same ground as the previous t**les. A SOREHAND reader comments on it: 'I got the "revolutionary method" one from the library, and had trouble figuring out which were the right exercises for me, tho his arguments seemed convincing and some of the exercises felt good. Then I decided to try the new one, "...at your PC". It's relatively inexpensive (about $12US). It has sets of exercises for those in pain, 3 levels of computer users (power user=1-2 hours per day!) as prevention, Office Therapy for Power Users, Breaking the pattern of pain - I'm not clear on when he recommends this. I've been doing the Office Therapy ones - mostly because I can't make myself do the home series which starts out at 1 hour, goes down to 30 minutes after you reach a threshold with the "Supine Groin Stretch", which is just very awkward for me to do, with a makes***ft "step ladder". However, I do think at least one of the stretches (arm circles) has helped quite a bit with my Pronator Teres Syndrome. when I first did it, 25 each way, it immediately produced a flareup. I waited a few days, and then built up from 5 each way, and I can type longer without pain. Long enough that I'm tempted to do too much. So, tho I haven't really followed all his instructions, I do think its helpful. For what it's worth. I feel it has moved my plateau a bit in the right direction.' Order THE EGOSCUE METHOD from Amazon . . . Order PAIN FREE from Amazon . . . Order PAIN FREE @ YOUR PC from Amazon . . . Myotherapy : Bonnie Prudden's Complete Guide to Pain-Free Living by Bonnie Prudden Ballantine Books 1985 ISBN 0345326881 Exercise expert Bonnie Prudden presents her method of releasing the muscular spasms, called "trigger points", that are believed to underlie much chronic muscle pain. She covers both the "quick fix", which is to "release" the spasms with firm manual pressure, and the long-term fix, which involves exercise and fitness to keep trigger points at bay. Many RSI patients mention this kind of therapy as being helpful and it is becoming a part of neuromuscular ma***age across the country. Prudden's inst**ute also has a Web Site. Order MYOTHERAPY from Amazon . . . CARPAL TUNNEL SYNDROME AND REPEt**IVE STRESS INJURIES: The Comprehensive Guide to Prevention, Treatment, & Recovery by Tammy Crouch North Atlantic Books. Berkeley, CA ISBN 1-883319-50-1 I have only read the 1st edition, which was not too impressive, but evidently it has undergone substantial expansion and revision and sounds like a more comprehensive resource. Bear this in mind if you go looking for this in the library. Order CARPAL TUNNEL from Amazon . . . THE REPEt**IVE STRAIN INJURY HANDBOOK: An 8-Step Recovery and Prevention Plan by Robert M. Simon, Ruth Aleskovsky Owl Books. ISBN 080505930X Jack Bellis says: "As for coping, I got tho following book from my library, and it had the best "coping" info I've seen among 6 books I've read, about 75 pgs from a female sufferer, down to the most intimate details." Order THE REPEt**IVE STRAIN INJURY HANDBOOK from Amazon . . . Relaxercise : The Easy New Way to Health and Fitness by David Zemach-Bersin, Kaethe Zemach-Bersin, Mark Reese Harper San Francisco 1990 ISBN 0062509926 "I am really getting some good help from a book my Feldenkrais practioner recommended: "Relaxercise" by David Zemach-Bersin The current thinking about my injury is that much of it is coming from the neck and shoulders. The exercise for relaxed shoulders has helped me tremendously. I wish I could comment on the exercises, but the relaxed shoulders exercise is the one I gravitate toward whenever I need help. I think I have gotten my money's worth." (quote: Judy L.) Order RELAXERCISE from Amazon . . . Muscle Pain Relief in 90 Seconds: The Fold and Hold Method by Dale L. Anderson John Wiley & Sons ISBN: 0471346896 This book is a self-help manual of a form of soft-tissue care that is called strain-counterstrain or preferred position release. I've seen this touted by a number of therapists and it seems reasonable. I haven't found it to be a "magic bullet" when I get pain or cramping but it does seem to be a useful additional tool for muscle pain control. I'm thinking it probably relates to 'myotherapy' or 'trigger points', addressed in other publications. Order MUSCLE PAIN RELIEF from Amazon . . . The Trigger Point Therapy Workbook : Your Self-Treatment Guide for Pain Relief by Clair Davies, NCTMB New Harbinger Publications, 2001 ISBN 1-57224-250-7; U.S. $19.95 8 1/2 x 11; 267 pages; 318 illustrations There's an emerging concensus among those who treat c***ulative trauma injuries that part of what produces the pain, and keeps it around for so long, are something called "trigger points": tight, inflamed "knots" in your muscles and soft tissues. A number of treatment options aim at unlocking and releasing these points. One such approach is in Clair Davies book, which stands out in taking the approach that the injured person themselves should be able to locate and treat these painful areas. The book is thorough and accessible, and I've found the information indispensable in keeping me operational after my problems with musculoskeletal pain. This should be part of your "RSI first aid kit". - PMx Order THE TRIGGER POINT THERAPY WORKBOOK from Amazon . . . Soft Tissue Ma***age for Pain Relief: How You Can Ma***age Away the Pain from 37 Health Conditions by Bernard Schatz Hampton Roads Publis***ng Company 2001 ISBN: 1571742646 A reader opines: "Ten Star rating on this book.....Simply explained, easy to do and it seemed to me very effective. I happened to see it in a health food store. Well worth the $18 cost. Try it.....you learn a lot from doing the ma***age yourself, how to feel for where the spots/tightness are, how to listen to your body--what it says so you can adjust how you are doing things.. I used it in conjunction with myofascial ma***age by a professional. But they are different, mentally and physically.....BOTH....together are good." Order SOFT TISSUE Ma***AGE from Amazon . . . Computering & Exercise: Escape The Aches And Pains Of Computer Work by Dr. Ricky Lockett LK says: "It emphasizes the need to be physically fit in a world that has become more and more sedentary. He makes a lot of good points. Has some excellent definitions for various computer injuries and hundreds of various stretches and strengthening exercises. I found some excellent strengthening exercises for my shoulders and neck that work just the right areas that I have needed to work but was unable find exercises that didn't make other areas of my body hurt...I also drove over 500 miles rountrip to see him. Currently, I am only doing exercises and stretches that are in his book. I have had great improvements!" Order MUSCLE PAIN RELIEF from Amazon . . . WOUNDED WORKERS: The Politics of Musculoskeletal Injuries by Penney Kome University of Toronto Press, 1998 ISBN 0-8020-7795-1 (paperback) The author says:" Wounded Workers is sort of a Whole MSI Catalogue. It reviews the medical, WCB, legal, union/management, ergonomics, computer workstations, self-help and legislative ramifications of work-related upper extremity disorders, lists tons of resources online and in the real world, and generally provides a map for the labyrinth in which so many MSI patients find themselves. U of T Press arranged for the ma****cript to be peer-reviewed twice, to ensure that the scholars***p is accurate & up-to-date--but the text is written for the general public & provides translations for many technical terms." I've read this: it is extremely thorough, and it advocates for workers concerns without trying to demonize anyone. Order WOUNDED WORKERS from Amazon . . . COPING SUCCESSFULLY WITH RSI Maggie Black & Penny Gray Paperback: 128 pages Publisher: Sheldon Press (January, 1999) ISBN: 0859698114 Order COPING SUCCESSFULLY from Amazon . . . One-Handed in a Two-Handed World By Tommye-K. Mayer " For those RSI sufferers who've got one "good" hand, Tommye-K's tips for managing, presented in a user-friendly tone, enable resting the damaged hand while it recuperates as much as possible, while still maintaining an active lifestyle." Order from Amazon. One Hand Typing and Keyboarding Manual Lilly Walters This manual on one-hand typing can be ordered or downloaded from Ms. Walters' Web site . Not having read it myself I'll just comment that two-handed people with one RSI-injured hand should be cautious about trying to make their one as-yet uninjured hand take up the whole load of typing without making other changes in work load, breaks, etc. etc. A good portion of this book can be previewed for free. Living Well With a Hidden Disability : Transcending Doubt and Shame and Reclaiming Your Life by Stacy Taylor, Robert Epstein (Contributor) Haven't read this one but sounds good. Dealing with RSI means more than just sorting out medical and ergonomic issues, there are heavy emotional and social impacts as well, and many RSI patients tell me that the "hidden disability" aspect of RSI is tough to deal with. Order LIVING WELL from Amazon . . . Job-Damaged People: How to Survive and Change the Workers' Compensation System By Amy Clipp " This book teaches injured workers what they must do if they are to get out of the workers compensation system with their health and incomes intact. . . This book presents the information you need to stop being a victim and start receiving the benefits you are ent**led to. " Order from How to Apply For and Win Social Security Administration Disability Benefits By Frederick A. Johnson PUBLISHER: MARCH 3RD BOOKS RING BOUND Pages:304 ISBN#: 0-9646998-0-X "This is the 2nd edition of the first manual written for the non-attorney ever published. It reveals the standards of judgment SSA uses to determine disability and tells exactly what must be done to make it easy for SSA to grant benefits. " CALIFORNIA WORKERS' COMP How To Take Charge When You're Injured On The Job By Christopher Ball Publisher says: "This is the only book that shows you how to handle a California workers' compensation claim from start to finish. Workers' Compensation expert, Attorney Christopher Ball guides you through handling your legitimate claim from start to finish. " Nolo Press web site also has resources for other states, spend some time searching there ... Order TAKE CHARGE from Amazon . . . HEALTHY COMPUTING WITH MUSCLE FEEDBACK by Erik Peper, Katherine Hughes Gibney Publisher's blurb says: "A clear intervention blueprint for the successful management of repet**ive motion injury and pain. It recognizes the big picture (muscular sensory awareness, stress management and optimal performance), while simultaneously attending to specific clinical and educational interventions (ergonomic a***essment, surface EMG sensor placement and trainee training strategies). A comprehensive how-to-do workbook for consultants and clinicians focusing on the prevention and treatment of muscular skeletal pain disorders." Order LIVING WELL from Amazon . . . Repet**ive Strain Injury? Rx: Yoga! by Gail Dubinsky, M.D. Pamela writes: "A reminder that there are special yoga tapes available that are targeted specifically to RSI patients. Information can be found at www.rxyoga.com. The author of Rx:Yoga! is Dr. Gail Dubinsky, who treats soft-tissue orthopedic injuries, and is also a long-time yoga pract**ioner. I reviewed the tape for MC Journal , and found it to be extremely appropriate -- I suffer from carpal tunnel and tendonitis, and found the yoga poses to be very doable and helpful." Overcome Neck And Back Pain by Kit Laughlin "I'm 34, programmer, and am in the same boat as you: lots of neck and shoulder pain, and being diagnosed with arthritis in the neck as well . . . I started doing a lot of exercise focused on shoulders and neck, and I have had some good results with that. By making the shoulders and neck stronger, I can go longer behind the PC. Also, doing a lot of stretching, and keeping the time behind the PC to a minimal (if possible) has helped as well . . . I can recommend: Buy the book 'Overcome Neck and Beck Pain' by Kit Laughlin, and do the stretching exercises he describes in his book. For me, focusing on the neck and back, but also focusing on the hip and leg exercises has helped a lot. " (Paul adds: yes, people think of hands and arms first when they hear about RSI or "carpal tunnel" but neck/shoulder/back problems are at least as common and can contribute to the pain in hands and arms, too.) Order OVERCOME NECK AND BACK PAIN from Amazon . . . Terry Slade has compiled a very useful and diverse bibliography of \ "body" books worth reading for anybody recovering from, or trying to avoid, musculoskeletal injury. More pertinent books (mainly aimed at musicians) here . . . Internet Sites & Other Links This is not an exhaustive list of sites, just a handful of starting points. This site has been around a long, long time and some is outdated. I'm going to put the most recent suggestions I've been e-mailed near the top for my convenience. Keep in mind that RSI prevention products and books advertised on the Web are rarely magic bullets or sure-fire fixes and consider any such things as only part of an overall approach to prevention that must include a medical provider if you are already injured. Also, you may want to start by brus***ng up on Tips For Savvy Medical Web Surfing first. Career Guide for College Students With Disabilities - it's easy to just think of yourself as "hurt" and not "disabled", but since RSI can be a long-term problem, thinking in terms of your rights and resources as an impaired person is important. Additional disability links are f****her down this link list. The Typing Injury FAQ Archive mentioned above has a lot of information on equipment, therapies, software, and an overview of the physiology of RSI. This site is THE place to find RSI information and many more links to other Internet RSI-related sites. HealthyComputing.com is a terrific site to learn how to compute safely. Read The Ergonomic Times for current articles and discussions on computer ergonomics and injuries. Lots of excellent, up-to-date stuff at RSI-Relief.Com Mary Wilson's Carpal Tunnel Blog . The a***ociation for Repet**ive Motion Injuries (ARMS): not-for-profit organization committed to a***isting workers at-risk or injured by repet**ive motion syndromes. The RSI Action has been active in helping workers deal with RSI for a long time now. Safe Computing Tips . Com , their name says it all. Dennis Ankrum has several research articles . The RSI a***ociation of the UK no longer exists but their website of resources has been archived and remains accessible here , thanks to Keytools. A great variety of information on "Working and Living Pain Free" is at Working-Well.org More info on Thoracic Outlet Syndrome . A very in-depth doc***ent on stretching & flexibility. ErgoWeb and Ergoworld are good starting places when searching for ergonomics resources. A new resource with product and literature reviews is Ergoblog . Excellent all-round info on office ergonomics presented by the folks at F-One Ergonomics including a discussion of emerging ergonomics versus Conventional Wisdom . Harvard RSI Action Home Page is an excellent student-written page aimed at college students, who are a high risk group for RSI. Nils Klarlund has done some interesting research and thinking about input devices and among other things has developed a ShortTalk speech interface for computer users. A free Powerpoint presentation on workstation setup. (500K) The UCSF/UCB Ergonomics Program has a good page of research links. The computer ergonomics pages of U.S. Occupational Safety and Health Administration, and the U.S. National Inst**ute for Occupational Safety and Health. Of particular value is NIOSH's comprehensive paper on Musculoskeletal Disorders (MSDs) and Workplace Factors . Occupational Health Clinics for Ontario Workers at http://www.ohcow.on.ca Dr. Charles Eaton's treatment links for Tendinitis, Nerve Compression Syndromes, and more on the E-hand site, including exercises, images, etc. Fascinating. The Invisible Disabilities a***ociation is a superb resource for dealing with "invisible" problems like RSI. Ma***age is an important treatment & prevention measure for RSI. Here's a few personal thoughts. A book to help ma***age therapists avoid or remedy their potential injuries is Lauriann Greene's SAVE YOUR HANDS! Her Web site has just been expanded with RSI tips and additional links, check it out. Many people report that The Feldenkrais Method and The Alexander Technique are helpful in learning non-injurious use of the body. A Feldenkrais pract**ioner has some good info on his Somatic Options page, including info on Low-Stress Computing. Also there are many good reports on the effectiveness of h****erwork , Rolfing , , and The Pilates Method in treatment of RSI. Website of The Thoracic Outlet Syndrome Society . Similarly, one person's nicely illustrated Repet**ive Strain Injury:Recovery Formula . New ... Cornell Ergonomics Web has excellent slide shows and research info. Dutch RSI Website. There are several forums dealing with RSI-connected issues (chronic pain, TOS, etc. ) on the Neurotalk Communities . repet**ivestraininjury.org.uk Build-it-yourself low-stress computer desk plans are available from Woodware Designs. Versions of the Pocket Ergonomist can be downloaded as a Windows Help file or as PDF files. Good information at the Canadian Centre for Occupational Health and Safety. MFL Occupational Health Centre of Manitoba. Workers with RSI frequently find themselves involved in the potentially confusing world of Workers Compensation. Besides the book mentioned earlier, here are some important links to start with so you are informed at the outset. Well-organized Worker's information from The Alberta WC board. A WC Checklist from somebody who's been through it . . . Workerscompensationinsurance.com is a WC advocacy page; Wisconsin's WC agency has a page of Workers Compensation Resources ; Workers Compensation pages for all 50 States a host of legal resources from WorkCompCentral ; The Work Injury/Workers Compensation Help-Line!(sm) Canadian Workers Compensation Boards Workplace Injured (Oregon). In a similar mode, see the Canadian CANADIAN INJURED WORKERS ALLIANCE , and Office of the Worker Advisor websites. Injured people may really need legal help. Legal resources are here. Workplace Injury Litigation Group In the UK, check with the Law Centres Federation. When getting evaluated for insurance or worker's comp., you may encounter medical doc***ents with "ICD-9" codes categorizing your condition. If you want to know what these codes mean, see International Cla***ification of Functioning, Disability and Health R.S.I. does leave many people at least partially disabled. See for People with Disabilities , disAbility.gov , The Job Accommodation Network (JAN) , The Boulevard , Find It! - Workers (many disability links), New Mobility's Interactive Cafe , DisABLED Person job search site, the UK's Disability resources on Direct.gov, Employment Resources for People with Disability For ongoing discussion with fellow RSI sufferers, subscribe to the SOREHAND e-mail list by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv@listsrv.ucsf.edu More Information at this Web site: RSI and Musicians . . . A whole other arena of occupational injury. Changes I've Made, Stuff I've Used Paul's personal experiences and reviews of hardware, software, and other accomodations. Most recent review: LapDawg X4 laptop table Ergonomic Products and Services including Legal Services UN-L RSI Resources Local resources for staff and students at the University of Nebraska - Lincoln. FindADoc: Locate medical care for RSI. Support Groups . Questions? With these pages I've tried to provide access to everything I've heard about RSI, but I'm not an "expert". Everything here has come to me from other people. If you have more good resources, corrections to what is here, or encounter dead links, please let me know so it benefits the unexpectedly large number of people who find this site when they are looking for help. My own experiences with treatment are necessarily limited. If you have questions about RSI, in addition to seeing a doctor and reading the resources above I strongly suggest you tap into one of my main resources, the SOREHAND e-mail list. You can subscribe by sending mail with the line SUBSCRIBE SOREHAND firstname lastname in the body to listserv @ listsrv . ucsf . edu Text content of this page is Copyright © 2013 Paul Marxhausen No permission required for Web links to this page. All rights reserved for reproduction in print or other media. Print-outs of this page may be photocopied for NON-COMMERCIAL informational use. (1) Figure 1 reproduced with permission from "The Pocket Ergonomist", Copyright © 1986 David Brown and Robin Mitch****, occupational health and safety consultants, Airport Health Centre, Mascot NSW Australia; stretch GIFs reproduced with permission from "The Floppy Ergonomist", Copyright © 1987 David Brown. Figures 2 through 4 are public domain. Univ. of Nebraska-Lincoln / Electronics Shop RSI Web Page / Paul Marxhausen |
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