Do you spend a lot of time at the computer?
If you’re anything like me and most TMJ disorder patients out there, the majority of your day is spent using your keyboard and mouse! One of the most overlooked things that can contribute to TMJ pain is ergonomics. Ergonomics is the science of designing jobs, equipment and workplaces to fit workers. This is the start of a series of 10 tips to help you navigate the world of ergonomics as it relates to your TMJD.
After all, one small adjustment in the way you hold your mouse, the way you type, sit, or the type of chair you use, could completely change how you feel.
Tip 1: Put the mouse on the side of the hand that feels the most natural & comfortable to you.
This makes sure that the arms are in a relaxed position rather than tense & reaching for the mouse. It also prevents strain on your shoulder & wrist too.
Tip 2: Do not use a mouse that forces you to bend your wrist.
A bent wrist could trap nerves and cause numb fingers, or cause pain or overstretching in the arm/hand.
Tip 3: Don’t squish your mouse!
After all, it isn’t a real mouse! 🙂 Rest your hand lightly on the mouse and you will find it easier to move across your mouse pad.
Thank you to Cynthia Peterson for collaborating with me to come up with these tips! Cynthia’s last guest post on the TMJ Hope blog is a must read: Top Ten TMJ Disorder Tips from a Physical Therapist
Have you had problems with numb hands/fingers, arm pain, shoulder pain, or neck pain that you think could be related to the way you sit or sleep? What has it been like for you? Has anything made it better? worse?
Thank you for this series, which is much needed.
Another idea about using the mouse without strain is to have a resting place for the wrist. Some use a pad: I have a forearm rest. It’s very helpful.
Also, to prevent strain up the arm and into the shoulder and jaw, keep your full arm in motion, rather than just the fingertips. Move the whole arm with the mouse, you’ll prevent that “frozen” feeling.
Good job, can’t wait to read more! Thank you.