writer’s health

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7 Essential Tips for Web Workers to Avoid Carpal Tunnel Syndrome

Posted by george on July 4, 2009
Posted in: Writing. Tagged: , . 6 comments

Listen to the Podcast

 

Listen to the Podcast

  I was contacted earlier this week to see if I would be interested in this article as a guest post.  I know that I spend an enormous amount of time tapping at the keys and if I developed carpal tunnel, I’d be sunk.  So in the interest of helping to keep writers healthy, here we go!

typingAvoiding Carpal Tunnel Syndrome

Carpal tunnel syndrome, also known as median neuropathy at the wrist,

is a condition where the median nerve gets compressed to the wrist,

which leads to paresthesias, muscle weakness and numbness in the

hands. In the majority of carpal tunnel syndrome cases, the risk is

determined by genetics as well as the use of the arm and environmental

factors.

The current debate is whether repetitive motion, such as typing on a

keyboard, adds to the risk of carpal tunnel syndrome. However,

scientific data that is available from the National Institute for

Occupational Safety and Health states that jobs involving exceedingly

repetitive tasks and certain wrist postures are associated with carpal

tunnel syndrome, yet no cause has been established.

Carpal tunnel syndrome most commonly affects persons of either sex,

but especially females from 30 to 60 years of age. When you make your

living by working on the web, repetitive wrist movement is a part of

your everyday life. However, there are ways to help you avoid being

stricken with carpal tunnel syndrome.

Tips To Prevent Carpal Tunnel

1. Arrange the space where you do your work with adjustable work

surfaces, keyboards and screens in order to get rid of any extra

strain on your hands and wrists. Position the keyboard of your

computer so that it is at the same level as your elbow. Your hands,

wrists and forearms need to be parallel to the floor and in a straight

line when typing.

2. Wrist pads for your keyboard are helpful. A cushioned wrist pad

will provide you with support under the wrists for the length of the

keyboard, taking stress away from your wrists as it raises them to the

proper level.

3. Before and after working on the web, it is important to exercise.

Stand with both arms extended away from your chest with the palms out

and fingers pointed upward. Stay just like that as you count to five.

Next, straighten your wrists and relax your fingers, making a tight

fist with both hands. Bend your wrists down for a count of five.

Repeat these steps ten times before and after each work session to

help avoid carpal tunnel syndrome.

4. Take a short break for every hour of work that you do at your

keyboard. While on your break, get up and breathe deeply and slowly.

Letting your arms hand loose, shake yourself for just a couple of

seconds to prevent muscle tension.

5. When you are working at your computer, remember to sit up straight.

Also, keep in mind that it is better to lightly tap the keys, rather

than bang out your messages.

6. If the type of work you are doing on the web is repetitive, be sure

to break up work sessions with other types of work to give both your

hands and your eyes a break.

7. Voice recognition software is available that will allow you to give

your hands a break without taking too much time away from your work.

Your body will tell you when it has had enough; it is up to you to

listen. If you start to notice numbness or tingling in your hands, do

not ignore it. Follow this simple advice, and the tips above, and you

will be able to continue working online for years to come.

Dena White is a freelance author and writes about healthcare career
topics, such as how to obtain an online nursing degree,
tips for job advancement, and more.

7 Wealth and Happiness Hazards for Writers

Posted by george on January 19, 2009
Posted in: Writing. Tagged: , , , . 16 comments

I’m so fortunate today to have a guest post from my friend Mary Anne from I Profit On Purpose.  Her e-book has provided great guidance for me.

One of George’s recent posts provided a comprehensive list of potentially serious health hazards for writers. If you’re not giving good health top billing on your business-building “program,” go read his post right now!

In the spirit of that important article, I developed another list of hazards you need to avoid.

These hazards put your health at risk, too, but in a more subtle, insidious way than the items on George’s list.

And they can keep you from experiencing the wealth and happiness you’re seeking from your writing business:

7 Wealth and Happiness Hazards for Writers

1. WARNING: You’re not passionate about the subject matter of your projects.

What price are you paying to take on writing projects that don’t interest, move or excite you?

Taking on a broader range of topics and projects has its merits in the very early stages of your writing career.

But if you’ve been in business for more than six months and you’re still using this approach, it’ll be next to impossible for you to achieve the long-term success you desire.

If you don’t narrow your project topics to those you’re passionate about or at least interested in, how can you possibly do your best work for the client?

When you routinely take on assignments in which you have no emotional “investment,” you’re at high risk for professional burn out.

Become selective of the subject matter you write about. Project topics should fuel your interests and passions.

When your passions are ignited, imagination and creativity sparks fly.

And your physical, mental and emotional energy increase exponentially.

2. WARNING: You haven’t taken time to figure out what you are passionate about.

Do you know what stirs you at a soul level? And if you do, is your writing business built around that?

Unless you’ve devoted time, energy and conscious effort to uncovering your passions, chances are you’re off-target.

Most people assume they know what their true passions are. And you do… at a deep, subconscious level.

But your conscious mind is typically immersed in the so-called “logic” of conventional wisdom.

In other words, most of us are doing the things we’ve been taught we “have” to do to succeed-instead of doing the things that would actually help us succeed.

If you have no idea at all, or you’re the least bit uncertain about your passions, it’s critical that you identify them. Your long-term success and happiness depend upon it.

Don’t live another day of your life without knowing! This free guide will help you get started.

3. WARNING: You’re sacrificing all the wrong things on your path to success.

Are you running and trying to build your writing business with the belief that in order to succeed, you have to make certain undesirable trade-offs?

Most of us were taught to believe we have to sacrifice time for play and relaxation, quality or quantity of family time, a social life and some of life’s little “luxuries” in order to create a successful business.

This seriously-flawed thinking is also a byproduct of misguided conventional “wisdom.”

Some sacrifices do need to be made… but not the kind you’ve been led to believe.

You do need to let go of any thoughts, actions and behaviors that undermine your mental, physical and emotional well-being…

Things like smoking, extended periods of isolation, an unhealthy diet, an inconsistent-or non-existent-exercise routine, toxic relationships, or postponing the pleasures of living until after you’ve succeeded… instead of reveling in them NOW.

Most importantly, you must eliminate any mindsets and beliefs that you’re somehow undeserving or incapable of attaining everything you want.

These are the kind of trade-offs you must be willing to make if you intend to create a profitable, sustainable writing business that you love.

Are you willing?

4. WARNING: Your work space doesn’t bring you joy or inspire creativity.

How can you be at your creative or productive best if your work environment isn’t organized, attractive and carefully appointed with items that have special meaning for you?

Even if you’re living on a shoestring budget at the moment, this isn’t the place to skimp!

Create a space that’s visually and emotionally appealing to you and conducive to writing success-an office that’s clean, comfortable and orderly with personal effects that inspire and uplift you.

5. WARNING: You’re accepting clients as opposed to selecting them.

Do you say “yes” to every client who comes knocking on your virtual door?

This is one of the biggest mistakes entrepreneurs and small businesses make. Conventional wisdom has taught us that “any” client is better than “no” client.

Choosing the right clients is no different than choosing the right spouse or partner.

How can you build successful relationships (read: enjoyable and profitable for the long-term) if you haven’t clearly defined and developed a detailed profile of your ideal client?

Make a list of all the personal, professional and financial characteristics of the type of client you most want to work with. Then use it to carefully screen all of your prospects.

6. WARNING: You haven’t identified the big “why” behind your writing business.

The happiest, healthiest and wealthiest entrepreneurs throughout history are those who used their businesses to serve the highest good of all… not just themselves.

What’s the big “why” of your life? Why are you on this planet?

How can you use your unique gifts and talents to improve the lives of many, including your own?

There is no greater personal reward than living your life “on purpose.” And there’s no better vehicle than your business for helping you accomplish that.

7. WARNING: You haven’t developed a distinct personal brand.

How will prospects find you in today’s crowded marketplace? And if they do, why should they do business with you instead of another writer who offers the same or similar services?

When your business is built around your unique gifts, strengths, perspectives, passions and purpose, you make it very easy for prospects to find and want to do business with you.

And when your business is built around your uniqueness, competition doesn’t exist.

A successful writing business is one that is custom-tailored to and enhances the life experience of the unique individual behind it.

Design and develop a business that excites and inspires you… one that allows you to fully engage and express the authentic, “whole” you.

This is the fastest, most fulfilling and most practical means of achieving long-term health, wealth and happiness.

About the author: Mary Anne Fisher is the founder of

i Profit On Purpose and author of What Everybody Ought to Know About Making Money Online. Get more from Mary Anne on Twitter.

Ten health hazards for writers

Posted by george on December 31, 2008
Posted in: Writing. Tagged: , , , . 25 comments

Most all professions have their inherent health or safety risks, and writing is no different.  Sure, they may be more mundane then having your Fire Truck flip over on the way to a call, but there are risks none the less.  Here is a list of health hazards and how to minimize the risks:

  • Repetitive stress injuries – I’m talking about things like the dreaded carpal tunnel amongst others.  A writer spends literally hours every day repeating the same motions with their hands.  This is a prime breeding ground for these types of injuries.

What you can do: Evaluate your work area.  Check the keyboard height and placement to ensure that the wrists are in line and have a minimal amount of bend to them.  Invest in an ergonomic keyboard and mouse.  Consider a trackball or other similar device.  For you on the go types, be conscious of your hand placement while holding and texting with your mobile device.  Also, as soon as you notice any signs such as pain or swelling, get checked out

  • Back Strain – Is your “throne” a dilapidated hand-me-down?  Given the amount of time you spend sitting there it is easy to see that the wrong chair can create problems.  Posture is important as well and can contribute to back injuries.

What you can do: Invest in a proper chair that has good support, is comfortable and adjustable.  Make certain your monitor is at an appropriate height.  Finally, get up!  Ten minutes of each hour should find you on your feet.  Walk a little, do some minor stretching exercises.

  • The dreaded “roids” – Just ask any long haul trucker – this is something you don’t want. The amount of time spent in your chair can lead to problems with hemorrhoids.  Uncomfortable at best, they can also lead to other health issues.

What you can do: A good, comfortable chair is an excellent starting point.  If you are prone to this condition there are different kinds of support rings that will minimize problems (look for them in the maternity section).  Also, remember the ten minute rule and get up for a period of time out of each hour.  if you develop this condition, talk with an MD about other solutions as well.

  • Eye strain – staring at a monitor for 7 or 8 hours a day can really have an effect on your eye comfort and vision.

What you can do: Make sure your monitor is at a proper height and distance.  Get an eye exam every year and make certain your prescription is up to date.  Throw vanity out the window, and if you need to increase the font sizes then do so.

  • Hearing loss – If you insist on writing with music in the background (like so many of us do), then lose the headphones if possible.  Long term exposure can have a detrimental effect on your hearing.

What you can do: Like I said, lose the headset.  This is especially important if you use ear buds.  Invest in a docking station for your iPod.  If you have to use a headset because of your particular writing environment, invest in an over the ear type and try to minimize the volume.

  • Smoking (and other vices) – When you are in your writing space, when you are creating, it is very easy to get lost in what you are doing.  Smokers will have a tendency to smoke more, drinkers the same.

What you can do: Of course the best solution is the most obvious, but I’m a writer not a preacher.  Do what you can to minimize these things in your writing area.  There are plenty of resources to help you do so.

  • Vitamin deficiency – If your writing area is in a dark cubby of the back bedroom you probably don’t get enough exposure to the sun and vitamin D

What you can do: Natural supplements may help to invigorate you and are something you should probably consider on a daily basis anyway.  During your ten minute breaks, try and get out of doors for a bit and breath a little fresh air, with the warm rays of the sun recharging your internal batteries.

  • Depression – Day after day of minimal exposure to other humans can take a toll.  We need interaction, we need to have a balance between alone time and social activities.  The causes for depression can be many, but writers seem to have more than their fair share.  Maybe it’s because of our sensitive side.

What you can do: Strive for balance. Remember the old adage about all work and no play.  Get out and do something that’s not got a thing to do with writing.  Time spent with family and friends can be precious and worthwhile. Keep things in perspective.  It seems like some clients are brought into our lives just to test our resolve about staying out of prison.  As much as possible keep a positive spin on things.

  • Putting on the pounds – Much of what we do as writers is sedentary activity.  We don’t move around much.  It is not what folks would consider an active occupation.  If you transition to a writing career after a fairly busy and active occupation, you could start becoming a paperweight.

What you can do: Pay attention to your weight.  You don’t have to be obsessed, just pay attention.  Get out and exercise as much as you can.  Short walks can clear the mind and the soul and have great health benefits.  Try and keep some healthy munchies near the writing area and lose the giant M&Ms decanter.

Writing is certainly not the most hazardous occupation but there can be some pretty serious health consequences if you’re not paying attention.  So, pay attention.  You want to be doing this for a long time, I’d love to see you do this for a long time.