Prevention
Ergonomic workstation setup
You might be asking yourself…why am I including a section on working at a computer? What does this have to do with prevention strategies for the pregnant and postpartum woman?
That is an excellent question! It is well known that people who are not pregnant can also develop upper body musculoskeletal injuries since they are repetitive overuse injuries. For example: carpal tunnel from typing at the computer. Pregnancy puts you at an even greater risk of developing these conditions therefore attention should be placed on ensuring that your computer set up is ergonomic. It should be noted that there is no clear evidence that points to ergonomic computer setups definitely preventing injuries, however, if you are planning on becoming pregnant, are pregnant or are now postpartum and/or have had any upper body injuries in the past, it can be an excellent preventative strategy for conditions such as carpal tunnel and mommy’s wrist (just to name a few), since it helps to reduce strain.
What does an ergonomic computer set up look like?
If you are working on a laptop, it is important to set up the laptop screen at a height that is good for your neck and shoulders. This is to prevent slouching, rounding of the shoulders and tightness in your upper body. You can purchase a laptop stand, which you can see in my picture above and below. Your laptop should be an arms length away from your head and lifted to a height that is eye level and keeps your head, neck and shoulders relaxed and upright when typing.
Find an ergonomic mouse that works for you: The proper ergonomic mouse is the one that has your hand in a “handshake” position. Your hand is pinky side down to the table. It takes time to get used to this but once you do it causes less muscle strain in your arm. There are so many different types of ergonomic mouses out there. I had a hard time finding a wireless mouse that worked with my Mac computer. I ended up with the Logitech Lift for Mac Wireless Vertical Ergonomic Mouse (pictured above and below) Side note: I found using the mouse directly on the table without a mouse pad the most comfortable.
Find a good ergonomic keyboard: If you are typing for long periods of time using an ergonomic keyboard makes a huge difference. Keyboards that are flat and small with no palm and wrist support can cause tension in your muscles. An ergonomic keyboard promotes a neutral resting position for your arms. The keys are in 2 zones at an angle for comfort with a separate space bar in each zone. It takes time to get used to, but definitely helps with typing comfortably and preventing issues. I had trouble finding a good keyboard for my Mac, but eventually ended up with the Macally wireless ergonomic keyboard for Mac (picture above and below). I really like this keyboard. It is nice and wide and nicely padded for my arms and wrists. The level of elevation is very good for my arms as well.
Get a good ergonomic chair. Definitely invest in this if you are working from home. You want a chair that is adjustable, comfortable for your back, has rests for your arms and allows your feet to rest flat on the ground. When sitting you should be upright and relaxed, able to rest your back on the chair and feel supported so that you can still type with relaxed arms/wrists/shoulders and upper back. We have this chair Steelcase Series 1 Office chair- it is pricey, but definitely worth the money.
If you have the space, find a good office desk. In my apartment my husband uses the desk, and I am relegated to the dining room table, which is not terrible, but also not the most comfortable. When he goes into the office I use that opportunity to use his desk and it makes all the difference! Make sure you purchase a desk that is appropriate for your height. You want your arms and wrists to be in a position parallel to the floor. If your desk height is not adjustable you can raise your chair up. However, you need to use a foot rest to ensure your feet and legs get proper support.
I’m a huge fan of wire cutter from The NY Times: Many of these items I found when reading through their articles. For those of you who are not Mac users take a look at this article for keyboards: The Best Ergonomic Keyboard
Please keep in mind that what keyboard or mouse you use is a very personal choice, if you are using a keyboard and mouse that doesn’t cause you any issues or pain then maybe you do not need to switch. However, the right body positioning and chair can really help to keep you from slumping over and relax your upper extremities. This may make the difference between having a pain free experience when going back to work at a computer and aggravating tired and sore hands, arms and wrists after days and sleepless nights of taking care of your baby. Also if you are experiencing discomfort in your arms, wrists and hands during your pregnancy then making the switch can help you to heal, type without pain and hopefully prevent the issues from worsening.
As a reminder all of my suggestions are meant to help you manage your pain. If it is minimal pain then my suggestions may help to prevent the injury from worsening. If the pain continues and worsens then my recommendation is to see a medical professional such as a sports medicine doctor and/or occupational therapist see my recommended providers section and use my suggestions in addition to their recommendations.