What harm does long-term computer typing do to shoulders and arms? How to prevent and treat it?

Danger: prone to mouse hand (wrist joint syndrome) and scapulohumeral periarthritis. Reason: Long-term use of computer keyboard and mouse may be linked to a disease called wrist joint syndrome, which may lead to pain and numbness of index finger or middle finger, muscle weakness of thumb, and may lead to nerve injury and muscle atrophy of hand. The problem is that knocking on the keyboard or moving the mouse repeatedly every day leads to long-term, intensive, repetitive and excessive activity of the wrist joint, which leads to injury or oppression of peripheral nerves and blocks nerve conduction, thus causing sensory and motor disorders of the palm. In addition, the elbow is often lower than the wrist, the hand is held high, the nerve and tendon are often compressed, the hand will start to numb, the fingers will lose flexibility, and joint pain often occurs. Frequent exertion of fingers will also damage the nerves and muscles of hands and related parts due to excessive fatigue, resulting in a series of symptoms such as ischemia, hypoxia and numbness. The survey shows that women have more "mouse hands" than men, because women's wrists are usually smaller than men's, and the median nerve of the wrist is easily oppressed. Periarthritis of scapulohumeral periarthritis is a common adhesive inflammation of joint capsule, which leads to joint stiffness and limited activity. Generally, if you keep your original posture, there will be no severe pain. Periarthritis of the shoulder is usually formed unintentionally. Sometimes you may feel uncomfortable with your shoulders, so you seldom exercise. I hope you can have a good rest on your shoulders. For example, you played a badminton match on the weekend and felt very tired on your shoulders. There is nothing wrong with doing this, but if you still don't exercise when you have a shoulder injury or some chronic pain, your shoulder joint will become stiff, exercise will become difficult and painful, resulting in a vicious circle, less and less shoulder activity, more and more stiff shoulder joint, and finally, your joint will become completely stiff. Once it reaches this level, it is difficult to move even if you want to, even a little movement will be very painful. Prevention: 1. Try to avoid the upper limbs being in a fixed, mechanical and frequent working state for a long time. When typing with a mouse or keyboard, you should get up and move your limbs every hour of work, and do some actions such as clenching fists and pinching fingers to relax your fingers. 2. When using the computer, the height of the keyboard and mouse on the computer desk should be lower than the height of the elbow when sitting, which will help to reduce the damage to the tendon sheath of the wrist when operating the computer. 3. When using the mouse, don't suspend your arm to reduce the pressure on your wrist. When moving the mouse, don't use wrist force but try to rely on arm force to reduce the stress on the wrist. 4. Don't knock the keys of the keyboard and mouse too hard, and relax the force moderately. 5, it is best to choose a mouse with a large arc and a wide contact surface, which is helpful for dispersion. 6. When using the mouse, use the "mouse wrist pad" to pad your wrist. Treatment and prevention of mouse hand: this kind of injury needs rest and rest, anti-inflammatory and analgesic drugs and physical therapy. If the symptoms cannot disappear, only by cutting the transverse carpal ligament in the carpal tunnel and relieving the compression of the median nerve can the symptoms be improved. In order to avoid carpal tunnel syndrome, active prevention is very important. The key to prevention is to create a healthy working environment and correct operation, avoid excessive bending and tension of the wrist, and make the system suitable for the physiological and anatomical characteristics of the human body. It is found that when the wrist is kept at 0 degrees, the operator's wrist can be in a natural flat state, at which time the operator feels most comfortable and the incidence of wrist symptoms is the lowest. The height of the keyboard and the distance parallel to the human body should be adjusted to a comfortable position. Put a wooden board or mat between the desk and the mouse or keyboard to make it horizontal, so as to prevent wrist injury. At the same time, every time you operate 1 hour, you should rest for about 10 minutes. It is best to shake your fingers and massage your wrists and shoulders so that your hands can relax and rest properly. Treatment of scapulohumeral periarthritis: 1, put your head in your hands: stand with your feet shoulder-width apart and hold the back of your head tightly with your hands; Elbows apart, parallel to the body; Fold your elbows, like holding your head, and cycle. 2. One-handed shoulder pressing method: Take the right shoulder as an example. Feet like lunges, right foot in front, feet off the table; Straighten your left foot at the back. Put your right hand on the table, press your left palm on your right shoulder, and swing your body downward and backward. 3, chest expansion and shoulder separation method: two feet stand, shoulder width, hands on the chest, elbows and shoulders straight, hands on it, palms down. Open your mind, separate your shoulders and breathe in; Exhale when you reply. 4, head pressing palm method: before going to bed at night and getting up in the morning, sleep on your back, straighten your legs, put your palm under your head, palm up, back down, press your head tightly in the center of your palm (which side hurts), 20 minutes at a time. In the first few days, you can't bend your arms too much, and it's hard to put your palms in place. You can use the method of lying on your side and pressing your palm first. 5, pinch arm method: take the sitting position, pinch the right arm with your left hand, from shoulder to wrist, and then from wrist to shoulder, repeatedly pinch 5- 10 times, and change hands. 6. Rotating the shoulder circumference: Take the sitting position, stick the palm of your left hand on your right shoulder, and rotate the shoulder circumference 50 ~ 100 times to make it feel warm and change hands. 7. Kneading by acupoints: press Shoulder Well, sit down, and press Shoulder Well Point on the right shoulder with the middle finger of the left hand 1 one or two minutes to change hands. Press the Quchi, take the seat, press the Quchi point on the right arm with the fingertip of the left thumb for 1-2 minutes, and change hands. Press and knead the valley, sit down, press and knead the acupoints of the right hand with the fingertips of the left hand 1-2 minutes, and then change hands. 8. Use plaster to help relieve pain. Health tip: 1. Adjust the height of the keyboard and mouse on the computer desk to make it lower than the height of the elbow when sitting, and at most the same height as the elbow. 2. Keep your wrist in a natural posture and try to get into the habit of moving the mouse with arm strength instead of wrist strength. 3, the mouse is best to choose an ergonomic vertical mouse, with a large arc and a wide contact surface, which is helpful for dispersion, such as the German brand Minicute ezmouse. This kind of mouse just avoids the pressure of the wrist and has various shapes, so users can choose the style that suits them. Keep your arms completely relaxed. Keep your fingers bent into a half-clenched state and make sure your arms are vertical. This can relieve the tension of flexors and extensors. 4. Try to use the mouse with both hands to reduce the time and pressure of using the mouse with one hand. 5. Try to change the input mode and replace the keyboard with a tablet. 6, pay attention to health care in life, take a bath every day or soak your wrists and feet with warm water to keep blood vessels unobstructed, promote local blood circulation, adhere to calcium supplementation, go outdoors to bask in the sun, do more exercise, and enhance the local resistance of your wrists. & lt/p & gt；