Dont Cri - Part 2
By Jayachandran.R, Thu Dec 8th

Dont CRI Part-2 Aged no more than 2 decades the health problemsgenerated by the computer industry is comparable to the samecreated by the industrial revolution in the late 18th century inits social magnitude, severity, diversity and financialimplications to the members of this grand profession. In spiteof the huge profits generated by the industry, the lords of thesame turning a blind eye towards the indicators of this problem,fast attaining epidemic proportions, has not helped much inproperly understanding or preventing CRI.

Data collected from the more than 2000 computer professionalsafflicted with CRI, who had sought help from Sanjeevani inBangalore and Trivandrum, on analysis proves that maximum numberof people have developed some or other kind of diseases relatedto the vertebral column (often presented to the doctor as neckpain or stiffness, vertigo or dizziness, low back pain and painor numbness radiating into the legs) followed by head ache,sinusitis, too frequently recurring cold and running nose anddigestive problems including excessive gas formation -flatulence- and pain in the eye or problems of vision as thethird. More than 75% of them have complained of very high mentalstress, sleeplessness and excessive fatigue. In comparison withthe normal population, computer professionals are highly proneto High blood pressure and diabetes, as a group, especiallycomprising of maximum number of youth. Fertility and maritalbliss are also evading this supposed to be rich population at analarming rate.

Studies suggest that 20 percent to 25 percent of computer usersworldwide, both vocational and recreational, have symptomsrelated to their computer activities. The first CRI "epidemic"was noticed in Australia 15 years ago and then emerged in manyother industrialized countries.

There is a great need for spreading the awareness about CRIbecause it is devastating not only for the injured party but italso affects the company he works for. It accounted for 66% ofwork related illnesses in the US, in 1999. The estimated costsin lost productivity and compensation due to it are in theregion of $60-100 billion annually. No one is immune to CRI, andit can seriously disrupt work and domestic life. About 20-25 %of all computer users worldwide are estimated to have it, whichis why it is essential to raise public awareness as quickly aspossible before a new generation of computer users is exposed tothe risks.

Due to lack of awareness about CRI, Computer users tend toignore its initial symptoms. A survey of 500 softwareprofessionals at Hyderabad (in 2000) established that 50% hadsymptoms of established CRI. Preliminary results of an ongoingsurvey among over 400 IT professionals in projects it as high as75%.

The pattern and nature of CRI in India is significantlydifferent from that in the west. There may be significantanthropological differences in body shape and dimensions workpractices and furniture design that only a comprehensive studycan unearth. As these problems are unique to our country, soshould the solutions.

In India, thanks to the lack of adequate laws and procedures,employers don't have any obligation to compensate for theproblems accrued by the employees in long run. Government lawsand regulations on employee welfare and safety do not show anyconcern for the provision of ergonomically designed officeproducts, tools and work environment.

As more and more work, education and recreation involvescomputers, everyone needs to be aware of the hazard ofRepetitive Strain Injuries (Cumulative Trauma Disorder). i.e. tothe hands and arms resulting from the use of computer keyboardsand mice. This can be a serious and very painful condition thatis far easier to prevent than to cure once contracted, and canoccur even in young physically fit individuals. It is notuncommon for people to have to leave computer-dependent careersas a result, or even to be permanently disabled and unable toperform tasks such as driving or dressing themselves.

What are the Symptoms? üTightness, discomfort, stiffness,soreness or burning in the hands, wrists, fingers, forearms, orelbows üTingling, coldness, or numbness in the hands

üClumsiness or loss of strength and coordination in the handsüPain 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 withusing the computer.

WHO IS AT RISK?

Any computer keyboard user, including pre-school children, whouses the computer 2 or more hours a day, is at high risk forCRI. They are in the 20-40 year age group, which is the mostproductive one. It is estimated that a large proportion of thesoftware professionals, students and other computer users (e.g.secretaries, clerks, cashiers, etc) in India would soon developCRI, 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 oralter the duration of computing sessions. A judicious mix ofworking habits, proper ergonomic infrastructure support andmedical support & care can prevent the development of most ofthe symptoms.

As you know, prevention is better than cure. Some preventiontips have been given which is sure to make you feel computing asafe & healthy experience.

MUSCULOSKELETAL PROBLEMS:

Common causes of musculoskeletal problems include poorworkstation design, bad posture and sitting down for extendedperiods of time. The vertebrae of the spine are arranged in aloose 'S', with a slight curve in the lower back. The typicaloffice chair offers little support and actually encourages poorposture by forcing you to round out your lower back and hunchyour

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 problemsinclude:

§Correct posture at the desk: A monitor position lower andfarther away may be better. The chair and keyboard are to be setso that the thighs and forearms are level (or sloping slightlydown away from the body), and that the wrists are straight andlevel - not bent far down or way back.

§Position your keyboard at a height that allows your elbows torest comfortably at your side, roughly parallel with the floorand level with your keyboard. While you are actually typing yourwrists should not rest on anything, and should not be bent up,down, or to the side. Your arms should move your hands aroundinstead of resting your wrists and stretching to hit keys withthe fingers. (palm rests give you a place to rest your handsonly when pausing from typing, not while you are typing.) Whenyou stop typing for a while, rest your hands in your lap and/oron 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 withyour forearm as viewed from above.

(All of the above is easier to do if you tilt the back edge ofyour keyboard down, away from you. Put a prop an inch or twothick under the edge of the keyboard closest to you, but makesure the whole thing is still low enough so you aren't reachingup.)

§Take frequent short breaks and go for a walk or performstretching exercises at your desk. Stand often. Take lots ofbreaks to stretch and relax. This means both momentary breaksevery 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 tonaturally hold its 'S' curve while sitting.

§Use a footstool (if your feet do not rest on the floor when thechair is adjusted to have the arms in a good posture).

Ayurvedic prevention tips:

Massaging daily with oils such as Dhanwantaram OR Shashtikadilepa tailam in a specific manner so as to loosen and strengthenthe constantly injured muscles can be one of the best preventionfor many who is prone to CRI. As CRI is a repetitive strainInjury, repetitive and regular support through medicines isfound to be very effective in the prevention and management ofthis problem. The self-massaging skills can be developed withproper guidance from a doctor. Also getting massaged through theSulochana techniques is equally effective in warding of CRI.

Ayurvedic cure:

Includes specialized external manipulation of muscles and bonesand judicious internal medication. Medicines such as NarayanaTailam, and treatment procedures like Sulochana, Rookshaswedam,Pizhichil etc administered under proper supervision of expertdoctors and internal medicines like kashayam and grithamsadministered timely proves very fruitful in helping people tocome out of the problems of CRI.

OVERUSE INJURIES:

Muscles and tendons can become irritated and inflamed byrepetitive movements and awkward postures. This is known as'overuse injury'. Carpal tunnel syndrome is a common example ofan overuse injury associated with computer work. This painfuldisorder of the hand is caused by pressure on the main nervethat runs through the wrist. The fingers are also prone tooveruse injury, particularly the finger that clicks the mousebuttons. 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 positionedkeyboard.

§Position the mouse as close as possible to the side of thekeyboard.

§Use your whole arm, not just your wrist, when using the mouse.

§Hold the mouse lightly, don't grip it hard or squeeze it. Placethe pointing device where you don't have to reach up or oververy 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 injuredusers.

§Type lightly & gently & don't pound on the keys, use a lighttouch. §Keep your arms & hands warm. Cold muscles & tendons areat much greater risk for overuse injuries, and many offices areover-air-conditioned.

§Eliminate unnecessary computer usage. No amount of ergonomicchanges, fancy keyboards, or exercises is going to help if youare simply typing more than your body can handle. Don't try tobe the fastest, most powerful hacker around - the cost is toohigh. Also: is there recreational computer use you can reduce?Can some of your electronic mail messages be replaced bytelephone calls or conversations in person? And lose thecomputer/video games . . ., which often involve long, unbrokensessions of very tense keyboard or controller use. If nothingelse, PAUSE the game every 3 - 4 minutes. Don't sacrifice yourhands to a game!

§Mix your tasks to avoid long, uninterrupted stretches oftyping. Use two hands to perform double key operations likectrl-c or Alt-c instead of twisting one hand to do it.

§Remove the hands from the keyboard when not actively typing, toallow the arms to relax.

About the author:An article by Dr. G. Geetha Krishnan MD, Chief Physician,

Sanjeevani Holistic Health Care Services (P) Ltd, SingasandraPost, Hosur Main Road, Bangalore 68 Karnataka India

Ayurvedic Department, Mahabodhi Mallige Hospital, SiddhapuraBangalore mailto:drgk2000@yahoo.com Compiled and edited byJayachandran.R. freelance content writer who also ownshttp://www.aayurmart.com. For more detailsmailto:ayurmart@gmail.com