18 Feb 2008 04:53:24 | Jayachandran.R
Dont CRI Part-2 Aged no more than 2 decades the health problems
generated by the computer industry is comparable to the same
created by the industrial revolution in the late 18th century in
its social magnitude, severity, diversity and financial
implications to the members of this grand profession. In spite
of the huge profits generated by the industry, the lords of the
same turning a blind eye towards the indicators of this problem,
fast attaining epidemic proportions, has not helped much in
properly understanding or preventing CRI.
Data collected from the more than 2000 computer professionals
afflicted with CRI, who had sought help from Sanjeevani in
Bangalore and Trivandrum, on analysis proves that maximum number
of people have developed some or other kind of diseases related
to the vertebral column (often presented to the doctor as neck
pain or stiffness, vertigo or dizziness, low back pain and pain
or numbness radiating into the legs) followed by head ache,
sinusitis, too frequently recurring cold and running nose and
digestive problems including excessive gas formation -
flatulence- and pain in the eye or problems of vision as the
third. More than 75% of them have complained of very high mental
stress, sleeplessness and excessive fatigue. In comparison with
the normal population, computer professionals are highly prone
to High blood pressure and diabetes, as a group, especially
comprising of maximum number of youth. Fertility and marital
bliss are also evading this supposed to be rich population at an
alarming rate.
Studies suggest that 20 percent to 25 percent of computer users
worldwide, both vocational and recreational, have symptoms
related to their computer activities. The first CRI "epidemic"
was noticed in Australia 15 years ago and then emerged in many
other industrialized countries.
There is a great need for spreading the awareness about CRI
because it is devastating not only for the injured party but it
also affects the company he works for. It accounted for 66% of
work related illnesses in the US, in 1999. The estimated costs
in lost productivity and compensation due to it are in the
region of $60-100 billion annually. No one is immune to CRI, and
it can seriously disrupt work and domestic life. About 20-25 %
of all computer users worldwide are estimated to have it, which
is why it is essential to raise public awareness as quickly as
possible before a new generation of computer users is exposed to
the risks.
Due to lack of awareness about CRI, Computer users tend to
ignore its initial symptoms. A survey of 500 software
professionals at Hyderabad (in 2000) established that 50% had
symptoms of established CRI. Preliminary results of an ongoing
survey among over 400 IT professionals in projects it as high as
75%.
The pattern and nature of CRI in India is significantly
different from that in the west. There may be significant
anthropological differences in body shape and dimensions work
practices and furniture design that only a comprehensive study
can unearth. As these problems are unique to our country, so
should the solutions.
In India, thanks to the lack of adequate laws and procedures,
employers don't have any obligation to compensate for the
problems accrued by the employees in long run. Government laws
and regulations on employee welfare and safety do not show any
concern for the provision of ergonomically designed office
products, tools and work environment.
As more and more work, education and recreation involves
computers, everyone needs to be aware of the hazard of
Repetitive Strain Injuries (Cumulative Trauma Disorder). i.e. to
the hands and arms resulting from the use of computer keyboards
and mice. This can be a serious and very painful condition that
is far easier to prevent than to cure once contracted, and can
occur even in young physically fit individuals. It is not
uncommon for people to have to leave computer-dependent careers
as a result, or even to be permanently disabled and unable to
perform tasks such as driving or dressing themselves.
What are the Symptoms? üTightness, discomfort, stiffness,
soreness or burning in the hands, wrists, fingers, forearms, or
elbows üTingling, coldness, or numbness in the hands
üClumsiness or loss of strength and coordination in the hands
üPain that wakes you up at night
üFeeling a need to massage your hands, wrists, and arms
üPain in the upper back, shoulders, or neck associated with
using the computer.
WHO IS AT RISK?
Any computer keyboard user, including pre-school children, who
uses the computer 2 or more hours a day, is at high risk for
CRI. They are in the 20-40 year age group, which is the most
productive one. It is estimated that a large proportion of the
software professionals, students and other computer users (e.g.
secretaries, clerks, cashiers, etc) in India would soon develop
CRI, if the current situation prevails.
As with other things in life, too much of anything is dangerous.
But that doesn't mean that one should avoid using computers or
alter the duration of computing sessions. A judicious mix of
working habits, proper ergonomic infrastructure support and
medical support & care can prevent the development of most of
the symptoms.
As you know, prevention is better than cure. Some prevention
tips have been given which is sure to make you feel computing a
safe & healthy experience.
MUSCULOSKELETAL PROBLEMS:
Common causes of musculoskeletal problems include poor
workstation design, bad posture and sitting down for extended
periods of time. The vertebrae of the spine are arranged in a
loose 'S', with a slight curve in the lower back. The typical
office chair offers little support and actually encourages poor
posture by forcing you to round out your lower back and hunch
your shoulders. Symptoms of musculoskeletal problems include:
§Sore muscles, particularly the shoulders and upper back
§Stiffness §Headache §Backache.
Prevention tips:
Suggestions to reduce the risk of musculoskeletal problems
include:
§Correct posture at the desk: A monitor position lower and
farther away may be better. The chair and keyboard are to be 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.
§Position your keyboard at a height that allows your elbows to
rest comfortably at your side, roughly parallel with the floor
and level with your keyboard. While you are actually typing your
wrists should not rest on anything, and should not be bent up,
down, or to the side. 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, . . .
. . . but instead your fingers should be in a straight line with
your forearm as viewed from above.
(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.)
§Take frequent short breaks and go for a walk or perform
stretching exercises at your desk. Stand often. Take lots of
breaks to stretch and relax. This means both momentary breaks
every few minutes and longer breaks every hour or so.
§Adjust your chair so that your feet rest flat on the floor &
Switch to an ergonomic chair, which helps your spine to
naturally hold its 'S' curve while sitting.
§Use a footstool (if your feet do not rest on the floor when the
chair is adjusted to have the arms in a good posture).
Ayurvedic prevention tips:
Massaging daily with oils such as Dhanwantaram OR Shashtikadi
lepa tailam in a specific manner so as to loosen and strengthen
the constantly injured muscles can be one of the best prevention
for many who is prone to CRI. As CRI is a repetitive strain
Injury, repetitive and regular support through medicines is
found to be very effective in the prevention and management of
this problem. The self-massaging skills can be developed with
proper guidance from a doctor. Also getting massaged through the
Sulochana techniques is equally effective in warding of CRI.
Ayurvedic cure:
Includes specialized external manipulation of muscles and bones
and judicious internal medication. Medicines such as Narayana
Tailam, and treatment procedures like Sulochana, Rookshaswedam,
Pizhichil etc administered under proper supervision of expert
doctors and internal medicines like kashayam and grithams
administered timely proves very fruitful in helping people to
come out of the problems of CRI.
OVERUSE INJURIES:
Muscles and tendons can become irritated and inflamed by
repetitive movements and awkward postures. This is known as
'overuse injury'. Carpal tunnel syndrome is a common example of
an overuse injury associated with computer work. This painful
disorder of the hand is caused by pressure on the main nerve
that runs through the wrist. The fingers are also prone to
overuse injury, particularly the finger that clicks the mouse
buttons. Symptoms of an overuse injury include:
§Pain §Swelling §Restricted mobility of the joint §Weakness
§Numbness.
Prevention tips:
Suggestions to reduce the risk of overuse injuries include:
§Keep your mouse at the same height as your correctly positioned
keyboard.
§Position the mouse as close as possible to the side of the
keyboard.
§Use your whole arm, not just your wrist, when using the mouse.
§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, whenever possible,
as no pointing device is risk-free. Even trackballs have injured
users.
§Type lightly & gently & don't pound on the keys, use a light
touch. §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 is 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!
§Mix your tasks to avoid long, uninterrupted stretches of
typing. Use two hands to perform double key operations like
ctrl-c or Alt-c instead of twisting one hand to do it.
§Remove the hands from the keyboard when not actively typing, to
allow the arms to relax.
About Author :
An article by Dr. G. Geetha Krishnan MD, Chief Physician,
