Repetitive Strain Injury from Smartphones, Text Thumb, BlackBerry Neck are now unfortunately becoming more and more common. People have aching hands, wrists, necks, and backs.

Some tips:

1) Take a rest break every five minutes, stand up and walk around

2) Prevent eye strain by looking away from the tiny screen as much as possible

3) Rest your elbows on an armrest or on your sides while using the gadget

4) Turn the smartphone or gadget off at night and take a rest from it

5) Stretch out your hands, wrists, and body every day

Roller Mouse Pro is a mouse alternative pointing device that has a roller bar that acts like a highly sensitive mouse.  You do not need to reposition your hands to move a mouse, cutting down on excess motion.  You can also program the buttons for specific tasks.

Bicycling had a piece on cyclist’s palsy. “About one-quarter of all riders will develop cyclist’s palsy–pain, tingling, numbness and weakness in the hands, wrists or fingers–says Andrew Pruitt, a bike-fit and sports-medicine expert.” They go on to suggest adjusting bike fit and list some exercises to strength muscles.

As one suffering from computer induced RSI tendonitis and as a person who enjoys cycling, I have faced a double whammy. When I had severe symptoms, I simply stopped biking and switched to hiking and running. Any time you stop using your hands, you let them heal. Same goes for carpal tunnel syndrome.

I started using Ironman Elite cycling gloves because of their thick padding. They work pretty well. I also have their mountain biking gloves but do not like them as much because of less padding even though they are full fingered.

I installed a Stem Riser to make my road bikes handlebars higher. This allows more weight to stay on the saddle and off my handlebars. Keep in mind that you may have to install longer cables with a higher stem.

Road biking is very hard on the hands.  I found that I could tolerate far more road riding using my mountain bike.  Hey some riding is better than NO riding.

This site has some good tips from a doctor.

RSI Warrior is a software package I have used to fight RSI.  It brings up rest break reminders, stretches, ergonomics tips, and automatic mouse clicking. Try the Free Demo

The HoMedics Paraspa Plus Paraffin Bath is a low cost hot wax bath that I use. I learn about the usefulness of these wax baths in hand therapy, used them at their facility, and decided to buy my own.  TherabathPRO makes a professional grade model that my hand therapy clinic has. They are helpful in treating RSI or carpal tunnel syndrome.

I use it about 3 times a day for hand therapy for RSI and it helps warm my hands and improve circulation and muscle extensibility.  It is messy, so try to keep some material to protect your counter tops around the unit.

A lot cost paraffin refill is the Therabath Refill Paraffin Wax – ScentFree, 6 lbs

You probably use a computer. RSI Warrior is a software package I have used to fight RSI.  It brings up rest break reminders, stretches, ergonomics tips, and automatic mouse clicking. Try the Free Demo

photo credit: René Ehrhardt

I have found that driving exacerbates my RSI or carpal tunnel syndrome.  It is pretty logical as driving involves use of the hands. I have tried to minimize my driving by getting others to drive, walking, or taking public transportation. Try not standing and holding on while on the bus or subway.

If you HAVE TO drive, drive as little as possible and follow some tips to minimize carpal tunnel syndrome:

1) I started using Ironman Elite cycling gloves because of their thick padding for cycling but found they worked well when I drove.  They make it easier to grip the steering wheel. I have also tried installing a big furry steering wheel padded cover.

2) If you drive a stick shift car, consider trading in for an automatic. Also test the steering and buy a vehicle with ‘lighter’ steering.

3) Try to hold the steering wheel in an ergonomic fashion. Hold the wheel at a “5 o’clock” and “7 o’clock” position, so that you can rest your arms on your legs and reduce the amount of grip needed.

4) Carry and ice packs in a cooler and use them when needed.

This site has additional tips.