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Hi'iaka's Healing Herb Garden : Column Index : 2002 : Aug02
Coming Soon...
HERBONOMICS: The interaction between you and your computer and some herbal remedies that can help relieve that pain in your neck
Nowadays almost everyone works on a computer. But this activity, whether it's for fun or for work, can easily cause unpleasant physical and emotional problems that you can reduce or eliminate by making some simple changes to your workplace, by learning some stress reduction techniques and by using some common herbs for easing the aches, pains and stress caused by computer work.
When your computer is not set up properly, when there is glare on the screen, when you're not sitting correctly, you can quickly and easily wind up with a repetitive stress injury of your neck, wrist, back, eyes and other body parts. "Repetitive stress injury" sounds technical, but RSIs have always been with us. They were probably called "aches and pains" until we came up with this name for them about 20 years ago. An RSI is any injury that happens when you repeat the same motion over and over. They can happen in many parts of our bodies; for example, tennis elbow, knee problems in runners, and carpal tunnel syndrome in typists, grocery checkers and computer users. Anyone can wind up with an RSI, from concert violinists to moms who are always lifting growing toddlers.
Your Mom Was Right
Here are some of the rules that ergonomics experts who study the relationship between humans and computers have agreed are ways of preventing RSIs:
Sit in a proper chair at a proper desk. Laptop computers have caused us to forget a lot of these basics because it's so easy to use them while in positions that are not good for our bodies.
The Mouse Is Not Your Friend
Mouses are fun. So is clicking. But they're an addiction that's bad for you. If you don't break some habits and learn some new, healthier ones, you could wind up with an RSI, even if you're just a casual Web surfer. Here are two suggestions for healthier mouse use.
Keyboard Equivalents Are Your Friends
One way to avoid overuse of your mouse is to learn some keyboard equivalents. The keystrokes for many common operations are listed on the menu where you select commands. Try one the next time you need to cut or copy a chunk of text or another common operation that you perform. It's faster than grabbing your mouse and going up to the menu you need.
Here's an easy one to remember: Use the Enter or Return key instead of clicking things such as OK every time they pop up on your screen.
Learn other keyboard equivalents, such as CTRL-C for Copy, CTRL-V for Paste, Command-Q for Quit on a Mac, Alt/F/X for Exit in many PC apps. When I want to learn a new one, I write it on a sticky note and put it on my monitor until I memorize it. Learn the ones that you use most often and avoid using that cute little mouse when you can. Sometimes you can't. You will still wind up using your mouse a lot. You'll still get your mousie fix, but you may just save your wrist.
Easy to Make Pain-Relieving Massage Oil
You can reach many parts of your body by yourself! It's easy to massage your neck, hands and wrists. I use this simple herbal oil, the ingredients of which you can buy at a natural foods store:
Place all ingredients into a dropper-top glass bottle or a plastic container with a flip-top (you can buy these at any drug store). Shake it up and apply liberally as needed.
Delicious Relaxing Tea
Just sitting down with a cup of tea is a healing activity in my book. If you take the time to relax with a cup of tea, the stress you are feeling after hours on the computer will quickly dissolve into a different mood altogether.
If you have a lilikoi vine (passionfruit) in your yard, pick a few leaves of this sedative plant, but make sure it hasn't been sprayed with any chemicals. Chop them, put them into a teacup, pour boiling water over them and let them sit for about 10 minutes. You can strain it and sweeten if you like.
If you want to get fancy, you can buy some dried herbs at your natural foods store. Some sedatives are chamomile, valerian, hops, catnip and skullcap. Kava kava (`awa) is also very good for reducing anxiety and helping to promote a relaxed mood. To make tea from the dried herbs above, combine about 1 tablespoon of each herb in a teaball or strainer and place it into a teapot or other container that holds about 4 cups. Pour boiling water over it, allow it to steep for 10 minutes, then enjoy with honey, lemon, sugar, and perhaps a cinnamon stick. Please note, however, that you should never add hot water to dried powdered kava root.
Take Time to Relax and Enjoy Life
Ergonomics experts tell computer operators to take one 10-minute break each hour, and so should you. Go outside for two minutes, stretch your hands to the sky, arch your back, look at a bird, a tree or a flower, and take a few full, deep breaths. Think happy thoughts and feel grateful for all of the good things in your life.
You'll probably be using a computer for many years. You've got only one neck, two hands, one body. You might come down with an RSI if you don't start changing some habits and your workstyle and workplace NOW. So I'll lecture you just one more time: sit straight, avoid excessive mousing, get an adjustable chair and maybe a footrest and a keyboard/mouse tray. And learn to relax. You'll thank me when you're 50, 40, or even 30. I've known stressed-out 30 year olds who have had surgery for carpal tunnel syndrome and shoulder problems and who suffer from other preventable ailments.
HERBONOMICS: The interaction between you and your computer and some herbal remedies that can help relieve that pain in your neck
Nowadays almost everyone works on a computer. But this activity, whether it's for fun or for work, can easily cause unpleasant physical and emotional problems that you can reduce or eliminate by making some simple changes to your workplace, by learning some stress reduction techniques and by using some common herbs for easing the aches, pains and stress caused by computer work.
When your computer is not set up properly, when there is glare on the screen, when you're not sitting correctly, you can quickly and easily wind up with a repetitive stress injury of your neck, wrist, back, eyes and other body parts. "Repetitive stress injury" sounds technical, but RSIs have always been with us. They were probably called "aches and pains" until we came up with this name for them about 20 years ago. An RSI is any injury that happens when you repeat the same motion over and over. They can happen in many parts of our bodies; for example, tennis elbow, knee problems in runners, and carpal tunnel syndrome in typists, grocery checkers and computer users. Anyone can wind up with an RSI, from concert violinists to moms who are always lifting growing toddlers.
Your Mom Was Right
Here are some of the rules that ergonomics experts who study the relationship between humans and computers have agreed are ways of preventing RSIs:
Sit in a proper chair at a proper desk. Laptop computers have caused us to forget a lot of these basics because it's so easy to use them while in positions that are not good for our bodies.
- Posture is important: Sit with your back straight. Do not slump or slouch. Don't sit with your feet up on your desk and the keyboard on your lap.
- Set up your monitor so it's 18 inches from your eyes. You should be looking slightly downward, but your head should not be bent too far--keep your neck as straight as possible.
- Keep your wrists level to the floor when you type and use your mouse.
- Keep your feet flat on the floor. Use a foot rest if you need to.
- Make sure your chair allows you to sit with your thighs parallel to the floor.
- Do not set up your computer where you'll be looking into the glare of a window or electric light.
The Mouse Is Not Your Friend
Mouses are fun. So is clicking. But they're an addiction that's bad for you. If you don't break some habits and learn some new, healthier ones, you could wind up with an RSI, even if you're just a casual Web surfer. Here are two suggestions for healthier mouse use.
1. Avoid multiple clicking. Use the scroll bar and the Page Up/Page Down keys instead of click-click-clicking the up and down arrows and you'll save a lot of clicking and possibly your wrist.
2. Place your mouse in the correct position--PLEASE! If you're right handed, place it to the right of your keyboard. Opposite for southpaws. Do not keep it between your keyboard and your monitor.
2. Place your mouse in the correct position--PLEASE! If you're right handed, place it to the right of your keyboard. Opposite for southpaws. Do not keep it between your keyboard and your monitor.
Keyboard Equivalents Are Your Friends
One way to avoid overuse of your mouse is to learn some keyboard equivalents. The keystrokes for many common operations are listed on the menu where you select commands. Try one the next time you need to cut or copy a chunk of text or another common operation that you perform. It's faster than grabbing your mouse and going up to the menu you need.
Here's an easy one to remember: Use the Enter or Return key instead of clicking things such as OK every time they pop up on your screen.
Learn other keyboard equivalents, such as CTRL-C for Copy, CTRL-V for Paste, Command-Q for Quit on a Mac, Alt/F/X for Exit in many PC apps. When I want to learn a new one, I write it on a sticky note and put it on my monitor until I memorize it. Learn the ones that you use most often and avoid using that cute little mouse when you can. Sometimes you can't. You will still wind up using your mouse a lot. You'll still get your mousie fix, but you may just save your wrist.
Easy to Make Pain-Relieving Massage Oil
You can reach many parts of your body by yourself! It's easy to massage your neck, hands and wrists. I use this simple herbal oil, the ingredients of which you can buy at a natural foods store:
4 oz. olive oil
1/4 tsp. essential oil of eucalyptus
12 drops rosemary oil
12 drops lavender oil
1/4 tsp. essential oil of eucalyptus
12 drops rosemary oil
12 drops lavender oil
Place all ingredients into a dropper-top glass bottle or a plastic container with a flip-top (you can buy these at any drug store). Shake it up and apply liberally as needed.
Delicious Relaxing Tea
Just sitting down with a cup of tea is a healing activity in my book. If you take the time to relax with a cup of tea, the stress you are feeling after hours on the computer will quickly dissolve into a different mood altogether.
If you have a lilikoi vine (passionfruit) in your yard, pick a few leaves of this sedative plant, but make sure it hasn't been sprayed with any chemicals. Chop them, put them into a teacup, pour boiling water over them and let them sit for about 10 minutes. You can strain it and sweeten if you like.
If you want to get fancy, you can buy some dried herbs at your natural foods store. Some sedatives are chamomile, valerian, hops, catnip and skullcap. Kava kava (`awa) is also very good for reducing anxiety and helping to promote a relaxed mood. To make tea from the dried herbs above, combine about 1 tablespoon of each herb in a teaball or strainer and place it into a teapot or other container that holds about 4 cups. Pour boiling water over it, allow it to steep for 10 minutes, then enjoy with honey, lemon, sugar, and perhaps a cinnamon stick. Please note, however, that you should never add hot water to dried powdered kava root.
Take Time to Relax and Enjoy Life
Ergonomics experts tell computer operators to take one 10-minute break each hour, and so should you. Go outside for two minutes, stretch your hands to the sky, arch your back, look at a bird, a tree or a flower, and take a few full, deep breaths. Think happy thoughts and feel grateful for all of the good things in your life.
You'll probably be using a computer for many years. You've got only one neck, two hands, one body. You might come down with an RSI if you don't start changing some habits and your workstyle and workplace NOW. So I'll lecture you just one more time: sit straight, avoid excessive mousing, get an adjustable chair and maybe a footrest and a keyboard/mouse tray. And learn to relax. You'll thank me when you're 50, 40, or even 30. I've known stressed-out 30 year olds who have had surgery for carpal tunnel syndrome and shoulder problems and who suffer from other preventable ailments.
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