Every now and then, my wrists get stiff and sore. Often it will
be right in the middle of a large writing project or after a long
stretch doing research.
When it first began to happen, I thought, "I'm too young to have
these problems!" But I've been a computer power-user for nearly two
decades, and that's more than long enough to do some damage.
Maybe you battle the beginnings of Repetitive Stress Injuries
(RSIs) as well. If you do, there are lots of ways to encourage
healthier computing in regular, everyday use.
My colleague Charles Moore, who himself suffers from severe
RSIs, has written extensively on his
solutions. Charles is a particularly strong source of input on
ergonomically-sound keyboards. You can find a lot of his wisdom in
the Low End Mac archives.
Most solutions, however, address the problems inherent in using
a desktop computer. But what about using a laptop?
My MacBook is my main
computer, and I've had to find creative solutions for devisinig a
more ergonomic computing environment on-the-go. Here's what I've
learned.
Setting Up Stations
To begin with, I have set up "docking" stations for my MacBook
wherever I'll be working regularly. At home, for example, I have an
external keyboard, trackball, and a permanent charger/power cord in
place, and it only takes a second to plug them in. These provide me
with full-sized keys at the proper height so my arms are wrists are
in the right position. The trackball (a Logitech Trackman Wheel)
minimizes movement in my hands and wrists; it also changes which
joints get the repetitive movement.
I also use the Griffin
iCurve laptop stand, which lifts my MacBook up to eye level -
this way, my neck, shoulders, and back are not as strained or sore
as if I were looking down all the time. And also I use an external
monitor (ViewSonic 19" LCD) - easily possible with the MacBook's
display spanning ability - as my primary workspace at home. This
not only helps ergonomically; it also improves my efficiency and
productivity.
With a docking station at home and at work, my laptop is easily
transformed into an ad-hoc desktop. I have the benefits of portable
computing with the ergonomic health of a proper chair and computer
desk plus the efficiency of two monitors.
On the Road
The benefits of portable computing, however, include the fact
that I can do my work wherever I go - indeed, wherever I want to
work. When I go to the library, the local coffee shop, or the
waiting area for my doctor or auto mechanic, I enjoy working
remotely - and my ergonomic efforts let me do so in comfort.
...if you have a hard surface you should use
a mouse.
To begin with, an external mouse is a must. Trackpads are
helpful for literal laptop computing, but if you have a hard
surface you should use a mouse. I love my wireless Mighty Mouse,
because it doesn't require a cord or dongle to set up. Whatever
mouse you get, I recommend a laser mouse - they respond much better
to the variety of surfaces that you'll face on the road.
Next, I recommend a laptop stand - not one like the iCurve that
raises it off the desk, but one that elevates the back of the
machine at an angle. Just like the feet on the bottom of an
external keyboard, raising your laptop keyboard at an angle reduces
the stress on your wrists and hands. I like the Targus CoolPad for this; it's small
and fits into my bag easily, and serves my needs.
Relaxing at Home
One of the things everyone loves about a laptop is that you can
use it in the comfort of your den - or even in bed. As convenient
as this is, I've found that it often leads to poor habits in terms
of ergonomic positions: It's hard to take care of your wrists when
you're laying down or reclining heavily.
The first rule of thumb is to pay attention to your posture.
Don't use your laptop for extended periods while in an awkward
position. Change positions regularly - or simply sit up.
One of the accessories that I use often is a lap desk. You can
buy really nice ones from Levenger, get specialized ones for
computers at an office store, or buy a cheap one at
Walmart. The
one I use is simply a piece of 1/4" plywood, cut to shape, sanded,
and coated in polyurethane.
The benefit of a lap desk is several-fold: To begin with, it all
but forces you to maintain a reasonably healthy computing posture.
It also allows you to use an external mouse. And it keeps the heat
generated by the electronics from making you uncomfortable (or
worse).
All-the-Time Ergonomics
If I'll be typing for any length of time, there's one thing I do
no matter where I am - wear my Hand-Eze gloves. These are a lot like
the "sleeves" that a basketball player might wear on his knee: They
provide extra support to the wrists, thereby decreasing the
likelihood of injury. I like the Hand-Eze gloves because, while
they give my wrists great support, they are light and comfortable -
and fingerless, so I can type and mouse easily. I was surprised
when I first got them, because I figured my hands would get hot and
sweaty - but that's not a problem. They are a wonderful addition to
my ergonomic efforts.
I don't use wrist supports under my keyboard or mouse/trackball,
because I've read that these can cause problems with circulation.
They've always been uncomfortable over long periods of time and
actually make my wrists hurt more. Your experience may vary.
The other thing that is always in place is Dejal's free Time-Out utility.
This application runs in the background and periodically forces a
work break. I have mine set to give a mini-break (10 seconds) every
15 minutes and a full break (10 minutes) after one hour of work. I
use the mini-breaks to stretch, close my eyes, and simply look away
from the computer screen - I'm almost always surprised at what a
relief it is to rest my eyes. For the full breaks, I usually get up
from my desk and walk around - either to refill my water bottle,
visit with a coworker, check the mail, turn over laundry, etc.
I have Time-Out set to launch at startup, and I try to
discipline myself to take the breaks every time, if possible.
(Time-Out will allow you to delay the breaks by five or ten minutes
or skip them altogether.)
It is worth noting that another free utility, AntiRSI, does
almost exactly the same thing. I've found Time-Out suitable, and
since I found it first I've stuck with it.
I hope my experience is helpful for you in fighting Repetitive
Stress Injuries. It isn't hard to put these measures in place and
use them, and your body with thank you for it. 
