Tips to help prevent Repetitive Motion Disorder

Repetitive Motion Disorders, RMD, can cause temporary and permanent damage to soft tissue of the arms, hands, legs, feet, backs, and necks. If you sit at a computer all day at work you may be experiencing some signs of this condition like tingling, numbness, lack of strength, redness, or swelling.Other activities like playing tennis, sewing, playing a musical instrument, holding a phone with your shoulder, and pogo stick jumping can also wreak havoc with your body.

There is a known cure for RMD. Stopping the activity is one way but may not be possible if it is the way you make a living. Changing the way you perform your tasks can make a big difference and protect your body from harm.

Have someone take a photo of you in your normal computer posture to help you make corrections in posture may help. If you are slouching or listing to one side you can consciously work to change that. Make sure the person who takes the photo promises not to post it on Facebook.

Besides improving your posture, changing your chair and computer screen height may help. Last year after I redesigned a new computer station from a chair at a desk to one where I can stand, I developed knee and ankle swelling. Now I have a second computer for sitting and one for standing.

Setting a timer across the room now pulls me away from the computer when it’s time to take a quick stretching break. A physical therapist may offer stretching exercises for your particular issue.

Medical professionals often recommend using ice to relieve the symptoms of RMD. Because ice packs can feel uncomfortably harsh on the skin you may decide not to use them, especially if you are already in pain. A MaineWarmers microwave heating pad can be frozen and used as a gentle ice pack to relieve any swelling or pain. The whole corn filling does not get as cold as ice cubes and offers a simple solution for providing cold therapy when ice packs seem too harsh.                                                                                                                                                                           

Preventing problems before they happen is the best way to deal with RMD. Remembering to stretch, take breaks, and improving your posture may be the best methods to keep this condition at bay.

 For a more detailed description of RMD and how to deal with it please visit the National Institutes for Health Web site.

For ice packs to help reduce swelling and pain, visit Maine Warmers and check out some unique and fun designs -- heating pads that do not look medicinal. All of their products may be microwaved and become Neck Warmers to relax stiff neck muscles.