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Are your arms busy at a 45 degree angle to your laptop or computer keyboard throughout the day? Have you been feeling discomfort while raising your hand, stretching or any other hand movement for the last few days? So these are signs that you are also suffering from the problem of computer elbow. The terms computer or tennis elbow are actually used for the painful condition of the elbow. This mostly happens to those people who work on the computer at the desk all day.
The present time is being called the digital era and more time is being spent on the computer. Not only job profession, but the youth studying are also spending 5 to 6 hours on laptop or computer. While the office going people do at least 9 hours of work on the computer only. That’s why the problem of computer elbow is increasing rapidly.
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Know what is the problem of computer elbow
Although the term is not new, many people are still unaware of the condition. You must have heard about tennis elbow. In this, due to repeated elbow movement and excessive stress on the tendon, there is pain in this area. Computer elbow, tennis elbow or golfer’s elbow are all types of tendonitis. These are classified into different forms of tendon inflammation. It can affect you whether you are doing any activity outside in a racquet or club or sitting in your office.
Computer elbow can result from working in the same posture for long periods of time, holding a computer mouse, or typing on your keyboard. This results in fatigue occurring in the muscles of your arms. This happens when you don’t get enough rest or support.
It is necessary to work on the computer in the office and those whose work is done only with the computer, they have more problems. That’s why there are some small things that you can avoid computer elbow by adopting.
These 5 tips can be helpful for you in preventing computer elbow
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1 Use a Standing Desk
Change your posture from sitting to standing to relax your back and reset the position. If you are working at a standing desk, then keep in mind that the height of the desk should be such that your monitor is in front of your eyes and the elbows are bent at an angle of 90 degrees.
2 Relax Elbow
Give yourself regular breaks in between work. This will also improve your working capacity. Your body needs a break from a single movement. In addition, taking regular breaks from work to rest and stretch will help you relax mentally as well. It can help to focus and reduce stress.
3 Don’t Let The Elbows Stiff
Stretching exercises can be beneficial for computer elbow. Straighten the arm, with the palm facing the floor and with the other hand, slowly bend down to pull the wrist towards the body and hold it for fifteen seconds. These gentle exercises will keep your elbows from getting stiff. You can do these anytime while working in the office or at home.
4 Use pads for wrists
Your hands should be level with the keyboard. If they aren’t, use the wrist pads to make them do so. This will not cause you pain and there will not be much pressure on the wrist.
5 Build muscle
Increasing muscle strength may help prevent computer elbow from occurring. For this, you can do any exercise related to wrist or elbow. Squeeze the tennis ball into your fist and then use your hand to bend your wrist forward and backward.
This strengthens your arm muscles and helps them handle pressure better.
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