Avoid Carpal Tunnel Syndrome with Typing Properly | Pain Relief Chiropractic
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- Опубліковано 8 бер 2017
- Newton Andover NJ chiropractor Dr. William Holdsworth DC from Pain Relief Chiropractic LLC shows how to type properly on your keyboard to avoid carpal tunnel syndrome and pain, numbness, & tingling in your wrists. This will also help avoid tendinitis and tennis elbow.
Pain Relief Chiropractic
527 U.S. 206
Andover Township NJ 07860
973-579-1921
painreliefchiropractic-newtonn...
Disclaimer
This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.
Removed my chair's arm rest's after watching this video, feeling much better thank you.
Great tip to avoid resting your wrists and elbows and pulling your keyboard back to avoid wrist resting altogether.
This is a really concise guide
Thank you. This will definitely help me more. Now I know why my wrists are always sore.
Totally on point with that arm rests and shoulder compression. Thanks Doc!
💪Happy to help!
Wow this was a great video, thanks for the all info in this one. I have been dealing with the beginnings of forearm to wrist problems for the past 3-4 months as I am constantly on a keyboard. I am even at the point where I use a copper arm band for the compression of my arm so it does not hurt. I go to a chiro every 2 weeks and he works on my forearms to reduce some tension.
+Justin Delle Donne thanks for watching! Hope the stuff you learned helps along with your chiropractic!
Thank you about the rest/pivot tip!
Great video! Short and to the point! I found out that I've been holding my wrists wrong while typing for about 30 years. Ugggh! I wonder why my typing instructor in high school never shared this bit of important information with the class? Could have saved me a ton of unnecessary pain. I've given you a thumbs up and subscribed. I also shared on Facebook. Hope to see more vidoes like this in the future. Thanks sooooo much!
teresa Ballentine things change as we continue forward with teachings. I'm sure your typing instructor was only showing you what was recommended at the time. The important thing is we need to change with current recommendations. Thank you for the kind words and the support, you rock!
Great explanation. Thank you very much.
great info there doc, cheers
this is 100% accurate and correct
Fantastic content.
I am the person who made 1000th like. Great tips.
I'm trying putting the keyboard on the edge of the desk. Thanks! 😊
There is not a single touchtypist on youtube that follows these rules. First of all, ALL of them leave their wrists resting flat on the desk when typing. I have tried typing lifting my wrists up like. It's exhausting.
If you look up Ben Vallack's video on keyboard tenting, I use an almost identical setup and I can hover type literally all day without cramping or exhaustion.
@@Johnnyvtgthank you for pointing us to that video 🙏🏻
Orthopedic knows better. ua-cam.com/video/wFTcWDyfOCg/v-deo.htmlsi=zbfDD8qWkiTLlyy4
Just taken the arm rests off my chair. They were always getting in the way!
Thank you for this
Thanks Doc ❤
Thank you. I was just about to order 100 dollar keyboard because i thought using separate keyboard would help alleviate my wrist pain when I type (im college student using laptop a lot for class) After watching your vid i noticed that my desk is too high for ideal typing position so I’ll just put laptop on my thigh when I type for better position of arms. You saved my 100$
A lot of times we think we need something new to help us rather than trying to see if we can create a solution ourselves
Awesome video man!
Thank you, I'm glad you enjoyed it!
What's always been difficult for me is my arm rests have always been too short due to my above average torso height. They are never able to support me and always create awkward positions of compression for my arms. I'll have to try and remove them when I have the time
Thank you for the informative video
Thank you.
As a student, this helps.
Great! Happy to help!
ugh! amazing video!
Thank you!
What an ergonomic chair with adjustable Arm Wrest.
Adjustable: ua-cam.com/video/qyuyFzf2fYE/v-deo.html
Neutral Position: ua-cam.com/video/qyuyFzf2fYE/v-deo.html
Thanks for this! I’ve been having issues and I realized I also sleep with my hands in fists under my face if that makes sense and I’m starting to feel that ache from typing
You're welcome!
Super helpful. When typing, forcing yourself to hover is okay because you are going to stop and rest your hands and arms anyway. But what about gaming? When you're playing on the PC, your left hand needs to be on the keyboard almost 100% of the time. It's a real pain to keep them hovered for so long.
As long as your elbow height is correctly positioned in relation to the keyboard, it won't feel like hovering
Boy this was useful. Thanks Doc :)
Happy to help!
Awesome! So happy to help!
Thanks for sharing the suggestions, Doctor! I can confirm raising wrist too high when typing definitely causes health problems. I've used a thin Mac keyboard for years with very heavy usage without problems. Days ago I tried a mechanical keyboard which was four times higher than my Mac. Then I started getting pain around my wrist after two days of usage. Question: Besides the height of keyboards that determines how high you have to raise your hand, does the pressing force of keys also contribute to these health problems? In particular, the mainstream mechanical keyboards usually require 45cN or above of pressing force to register keys and 60cN or so for bottoming out (pressing keys to the bottom), and I suspect over time this causes fatigue and wearing out of muscles\tissues
erves?
Yes that is correct. With repetitive motion this is a problem and with greater force required, it only speeds up the fatigue.
@@PainReliefChiropractic Glad to know that. Very grateful for your kind help!
Great video, thank you. I have been getting weird feelings in the backs of my hands and I think it's because I bought wrist rests over a month ago (mistakenly thinking I should because I type a lot at work now). I will get rid of them and maybe get a different chair too!
I'm glad you watched the video to get your solution to your workspace! Especially when you purchased something you thought would help, only to find out it was the cause. Best of luck in the chair search!
Do you have anything to add after 4 years from the initial upload? I'd like to know if there were changes! Thank you :)
If you notice in this video, I have the keyboard placed on the wrist rest of the keyboard tray. By doing that, it provides a negative tilt to the keyboard which typically encourages neutral wrist positioning. On the other end, stop using keyboard kickstands. Lower those puppies down and eliminate using them. All that will do is cause a positive tilt in the keyboard tray, encouraging that improper wrist positioning that can lead to elbow and wrist pain.
So glad I made the right decision with not installing the arm rests for my chair!
nah man, your chair probably just sucks. good ergonomic chair can be adjusted to your shoulder level
Prove it
@@PainReliefChiropractic Huh
I'm asking Jamir to prove it. You're doing fine, sir! Ergonomic chairs, while having the ability to adjust the arm rests still provide zero benefit in regard to arm rests. When resting, using your device at the same time only leads to pivoting at the resting point which causes compression. In order for elbows to even make contact, they must be raised and unless elbows are barely grazing the surface of the surface of the arm rest, they are set at an improper height. With that height I described, no resting takes place anyway, so there is really no point to arm rests. Alternatively, one can look at standing posture. We do not have arm rests when we are standing. So why should we have them when we are sitting?
@@PainReliefChiropractic Firstly, I’m a woman not a sir :) Secondly yes I figured you were addressing Jamir but I got the email notification with your tag on it, never it must have been a glitch. Anyway yes I don’t need the arm rests at all.
Hi doc I don’t have that thing to pull the keyboard from so it can be lower. Can I just keep my hands leveled straight by raising my chair?
Yes as long as your chair goes high enough that with relaxed shoulders, your elbow can achieve a 90 degree angle. Also if your feet don't touch the floor because of your new chair height, use a footrest
so wait, when you're typing for a few hours straight, should your hands hover over the keyboard all the time ?
Nope. When you are typing your hands should be over the keys, navigating with full arm movement. Basically not resting your wrists and just moving at the wrists to type. When you are between tapping keys, rest your hands in your lap or beside the keyboard.
Thanks for making this video.
My neck and arms get fatigued without armrests, can i use a pillow on my lap to support my arms?
Just rest your hands on your lap when you aren't working. You can put a pillow on your lap if you'd like, but I wouldn't put it on your sides simulating an arm rest.
@@PainReliefChiropractic Thank you!
Great. I knew this typing position was not natural. Pain on my shoulders and elbow. Now I have to get a new desk and a new chair and a keyboard tray.
Perhaps not all new equipment. You may just need one of those items.
Even if I am not resting my wrists and elbows, I still should not elevate my wrists right? It should be still straight?
If by elevate you mean extend your wrists, that is correct. Your wrists should be neutral.
Many thanks for the informative video! Is it a good idea to use a wrist rest or it isn't necessary? Or under what circumstance should we consider using one?
A wrist rest will lead to your wrists resting. I know that sounds stupid to say that because it is in the name of the product, but when you rest your wrist you compress your wrist and this is where your carpal tunnel is. In addition, any part of your body that rests will also tend to pivot and you will create a lot of motion in just the wrist alone which will cause the risk to work harder than it needs to. You can cover a greater area with motion coming from the elbows and shoulders rather than just the wrist. The short answer I do not think there is ever a reason to use a wrist rest
@@PainReliefChiropractic Thank you doc for the tip! Was thinking of getting one, so looks like I can now save some money. Haha!
@@PainReliefChiropractic Good points. The included wrist rests in many so called ergo keyboards show to me that many people are not using a keyboard ergonomically. I have been touch typing for 40 years and have no problems and always wondered why so many people have the keyboard so far away from the body. That means you have to extend your arm, use your muscles for that, which will want you to rest your arm or hands. Instead when one has the keyboard close you will not need to rest the arms or hands while typing. What I personally would like is a rest for the times, when you make a short break. For example when thinking. Now I place the hands left and right of my (compact, but split) keyboard. That is o.k.
Yep, you are doing the right stuff 😀
Thank you so much for this practical, preventative info. i do all those things i should be avoiding and now i understand how it's harmful.
can u explain how neck adjustments relieve CTS.
elizabeth hollins the nerves that run through the carpal tunnel stem from the neck. Adjusting the neck can help any nerves that stem from it, but without addressing the cause of carpal tunnel (this video addresses one of quite a few causes of carpal tunnel syndrome) adjusting the neck alone for CTS does not fix the issue. Adjusting the wrist and loosening the muscles in the forearm is very important in treating CTS and should definitely be coupled with neck adjustments for this sort of thing.
Then you don't recommend at all Keyboard Wrist Rests?
They don't violate the same idea where my hands is straight along with the keyboard.
I know it's still making my wrist pivoting but i'm just moving my fingers and whenever I need to go further on keyboard (e.g. numpad) I slide my whole wrist on the wrist rest along with the keyboard.
People typically don't use wrist rests as you describe. If you are sliding your wrist along the wrist rest, and not pivoting at the wrist, AND have no wrist discomfort, then that is fine to use a wrist rest. If pain starts though, the wrist rest is the first thing to go. Great question!
Wrist Rests are ment to be used when you pause from typing:
ua-cam.com/video/qyuyFzf2fYE/v-deo.html
Correct, but the user will almost always use them how they are unintended
Suppose I remove armrests, then after typing for long hours if my shoulder pains where should I place it?
If your shoulders hurt after taking the arm rests off, then you are not sitting properly in relation to your devices. Most likely, your devices are too high compared to your elbow height. Raise the elbow height by raising your chair, or lower the height of the devices, by putting them on a keyboard tray or lowering your desk height. When you are not working, your hands should be resting on your lap or at your side.
@@PainReliefChiropractic ok. Thanks a lot.
Thank you VERY MUCH doctor. I am asking this as I am going thru hell after my surgeon told me I had to undergo CS surgery 4 months after I had my finger surgery. Just like that..:(
Please just one more thing, and I won't be annoying any more.
First, I have never had these issues until a month ago (3 months after the finger surgery) I 've started with my physical treatments (3rd one today) and I've noticed a bit of tingling in my other hand since i started. (they also do the back and neck massage) . Is it possible it's the reaction of the physical treatments?
Thank you for your patience.
You're not annoying. If you are getting bilateral presentation of symptoms, you may have something stemming from your neck. It's hard to say through UA-cam 😃 Make sure to bring this up to your doctors and therapists.
@@PainReliefChiropractic I am terribly afraid that it can happen in both hands, because all I am doing is googling about it. Since never ever before did I have any tingling sensation anywhere in my body, I am terrified of this CTS.
1. Since I have always worked out, at least yoga at home, can I at this stage do at least abbs or back exercises (anything that does not include wrists, since I believe that yoga did this to me out of nowhere) ?
Or to stop doing anything during the physical therapies?
2. Do you recommend a brace at any point?
Googling is not going to fix any issue you may have especially if all it is doing is stressing you out. Exercise can make CTS worse because most times people don't maintain a neutral wrist during their exercising. A brace can certainly help especially if you're waking up at night with symptoms of numbness and/or tinglng
@@PainReliefChiropractic It istressing me out a lot. Especially because I can hardly type now. I have been in all this chaos for 4 months. Now, this!
No tingling /numbing during the night.
Just hope the physical will help and that symptoms in other hand are not CST.
Doctor, thank you very much for replying to my questions. I am writing from across the globe and you are being so kind and patient . I AM SO GRATEFUL FOR THAT.
I can't believe how much info you gave me from the other side of the world, and doctors I vistied here look at me I am as if just one of boring patientS and they don't say much.
Happy to help. Hang in there. I hope you find relief soon
I watched it again. I ll do my best to remember the drill. as a chiropractic, do you recommend physical therapies?
Of course! There is a variety within physical therapists as there is in any profession. If you have a great PT, you can benefit a ton
Thank you! I learned something new: do not rest the wrists
You're welcome! I'm glad it helped!
Hello doctor, I just found your video trying to find a video of typing ergonomically because I suspect I've developed carpal tunnel. Can you please answer the following? Thank you:
1) Do you have a video for typing on a laptop keyboard? Those can't be put on a tray.
2) I'm less than 5 feet tall. How should I position my body to type on a laptop keyboard? I'm having a bit of trouble following this video.
I'd appreciate any help you can give me - I have arthritis issues as well.
I will make a video for you 😀
Here you go. Have a great day! ua-cam.com/video/ltig6o0gG8I/v-deo.html
@@PainReliefChiropractic This is so kind of you, thank you so much!
May I ask you another question? Is there any type of definitive way to tell if pains in your hand/wrist, etc. is carpal tunnel, tendonitis, arthritis or something else? I've been trying to Google but it's so hard to figure it out, my symptoms are all over the place (sometimes shooting pains, sometimes stiffness/swelling, sometimes limited hand mobility or pain after I've used the hand too much, and I also have these odd bumps underneath my skin in my arm). I'm not sure what to think. Any ideas? Do you think a wrist brace or splint could help?
Thanks again, have a great day as well!
@ilurvemv that is why people become doctors 😉... To help people. Find a provider in your area to diagnose your issue. It's a stressful and often fruitless journey to diagnose an issue yourself with Dr. Google. I can only provide so much through the screen here. Please do yourself and see somebody. Have a wonderful day!
@@PainReliefChiropractic thank you again. Yeah, I know I should see someone - my work insurance is not great (bad deductible, ugh) and I hate to admit this as a grown woman with two graduate degrees but I know they'll ask for labwork and needles still freak me out lol. I know I'll have to suck it up and see someone. Thanks again, have a wonderful day as well! :)
Dude, thanks. I was getting numbness and what felt like nerve damage every time I moved my hand from my mouse to my key board. I was resting it on an armrest. Also, I had neck numbness issues because it was raised too high...also the armrest.
It all makes sense now. My chiro was right! What I thought was a premium add on my ergonomic chair was bad after all. It didn't click until you showed that resting and pivoting.
Glad it helped! Hope you can continue with no further issues.
excellent tips and watched many of your videos. I'm having neck pain and that induces migraine and your stretches video was really good. also mouse technique ..im lately having tingling and pain in my arm, i shall try your tips, very useful ❤
Thank you for the kind words. I'm glad you're getting relief. Try this too: ua-cam.com/video/aoxjb8S6YYw/v-deo.html
How you doing
Great, thanks!
Where I work we don't have keyboard trays on the desk 😢
You don't need a keyboard tray as long as you raise your seat height. The goal is to get your elbow height to be at or one inch above the keyboard height. Raising the seat can also achieve this without a keyboard tray needed. If your feet don't touch the ground due to this increased seat height, just use a foot rest.
@@PainReliefChiropractic Thanks a lot!!!
I have a higher desk and it sits above my belly slightly and also wider.
I usually type with my wrist slightly above the desk hovering
As for the pivot I use almost the end of my arm (not the elbow) sitting at the end of the desk
I find this setup is the most comfortable one.
Whatever works! As long as you're comfortable now AND later, then that's all good!
Thank you for the video.
I've tried typing without an arm rest which was fine, but when I bring my keyboard to the front of my desk, so that my wrists aren't resting on the desk, my forearms start aching after only a few minutes. I'm not sure how I can continue working for hours each day when they ache like this.
Could you please offer some advice?
Rest your arms in your lap when you aren't typing. Ensure your elbow is at or 1" above your keyboard. Stop using your keyboard kickstands. Use movement from your elbow and shoulder and try not to just isolate movement at the wrist. 1 or more of those tips should help! 😀
I started to get twitching in my middle finger. I was using arm rests... dammit. lol
you are a genius thank you so fucking much
I'm glad you found this video helpful!
wow you just said all my problems at once
thanks, but i cant play fortnite on that angle of placement of the keyboard
Try to figure out how you can make your keyboard work for you rather than you using improper postures or movements to work for your keyboard
No wonder, when you go to the doctor. They pull out the keyboard tray out. 😮😮😮
Good advice; I just took those arm rest off the chair
Great move!
ray william is that you????
One more thing would be to buy a mechanical keyboard.
Mechanical keyboards are great, but that wouldn't do a thing when it comes to wrist health and carpal tunnel.
@@Filbertfriend I didn't realize it. Thank you.
Who needs ergonomic when you can type 150 words per minute and trash talk kids at the speed of light.
when eve scams like a chiro is right about the wrist position... you know that it's an issue and schools need to start teaching typing
Back in the day students would required take typing classes. But today fewer schools are teaching students how to type. That's because schools believe students could learn keyboard on the own at home.