Are your hands hurting from typing? Mumbai doctors highlight why sitting at the laptop does more harm than you know

With Diwali over, most of you will be returning to work that has been pending for at least a few days if not an entire week because of the festivities. While some have the liberty of clearing out the tasks one day at a time, others will be doing long hours starting today for the next few days. Unfortunately, these long hours at the laptop or computer aren't the best plan because they may help you complete your pending tasks but will have short-term and long-term effects on your body, according to Mumbai doctors, who say it is important to take timely precautions.

Are you still confused about how that could happen? Then pay close attention to the amount of time you spend typing at the keyboard or even sitting in your chair. The result is getting up with back aches, leg aches and even knuckle pain that may start small but gets worse by the day. While these develop in a few days, taking them for granted over time may lead to chronic pain to say the least but why wait for that to happen when you can prevent it?

With more people spending longer hours at their laptop, mid-day.com spoke to Dr Avinash Mahale, consultant orthopaedic, Holy Family Hospital in Bandra and Dr Deepika Tavade, senior physiotherapist, neurological conditions, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai to highlight how it could affect the body. They not only highlight the need to take frequent breaks but also how it could not only affect our hands and legs, but also eyes.

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What are the short-term and long-term challenges of sitting at the laptop constantly?
Mahale: In the short term, prolonged laptop use can cause muscle stiffness, eye strain, and mild joint discomfort. Over time, constant sitting can lead to more serious conditions, like chronic back pain, carpal tunnel syndrome, neck strain, and even musculoskeletal imbalances that may impact overall posture and quality of life.
Tavade: Sitting at the laptop continuously affects the body in the following ways:
Short-term: Eye strain, headaches, neck and back pain, muscle tension, and wrist fatigue.
Long-term: Poor posture, chronic pain in the neck, shoulders, and lower back, repetitive strain injuries (RSIs) like carpal tunnel syndrome, weakened core muscles, and potential vision problems like digital eye strain.

Many people experience pain in the knuckles and fingers from typing for too long. How can people avoid that?
Mahale: To reduce strain in your fingers and knuckles, adjust your keyboard and wrist position to avoid unnecessary tension. Take breaks every 20-30 minutes to stretch your fingers and hands. Ergonomic keyboards and wrist support can also provide relief by promoting a natural typing position.

Tavade: Preventing pain in knuckles and fingers from typing:
1. Maintain good hand posture: wrists should be neutral, not bent up or down.
2. Use a supportive keyboard and adjust the keyboard height.
3. Take regular breaks to stretch your fingers and hands.
4. Practice hand exercises to build flexibility and strength.
5. Consider ergonomic tools like keyboard pads or wrist rests.

Many people also experience backache while sitting at the laptop for too long. How can they prevent it?
Mahale: Ensure you're sitting in an ergonomic chair that supports the lower back. Sit up straight, keep your feet flat on the floor, and adjust the laptop screen to eye level to avoid hunching. Regular breaks, stretching, and a quick walk can help relieve tension.

Tavade: Here are some tips to prevent backache from prolonged laptop use:
1. Sit with your back fully supported, ideally in an ergonomic chair.
2. Keep feet flat on the ground and adjust chair height to ensure knees are at a 90-degree angle.
3. Position your laptop screen at eye level and keep your keyboard within comfortable reach.
4. Take breaks every 30 minutes to stand, stretch, and change posture.

Sitting at the laptop also causes many people to get aches in the hand and leg like sciatica. How do they identify it?
Mahale: Sciatica often manifests as a sharp, shooting pain that travels from the lower back down to the leg, sometimes even causing numbness. If you feel prolonged pain in the lower back or legs, it may be time to consult a healthcare provider.

Tawade: There are different ways to recognise hand and leg aches like sciatica from sitting:

Sciatica: Pain radiating from the lower back down through the buttock and leg. It may be accompanied by tingling, numbness, or weakness in the leg.
Hand aches: Look out for numbness, tingling, or aching in the hand and wrist areas, often from poor posture or repetitive movements.

Seek professional assessment if you notice persistent pain, especially if it disrupts daily activities.

What is the ideal amount of time people should spend on the laptop at a time and throughout the day?
Mahale: The "20-20-20" rule is helpful: every 20 minutes, take a 20-second break to look at something 20 feet away. Aim to limit screen time to about 4 hours continuously, breaking it up with movement to reduce the risk of strain.

Tawade: Take a 5-minute break to stretch or walk every 20-30 minutes. Try to limit total screen time to about 6-8 hours per day, ideally split into focused sessions with breaks.

People often experience irritation in the eyes. How can sitting at the laptop affect your eyes?
Mahale: Extended screen time can lead to digital eye strain, which includes symptoms like dryness, irritation, and blurred vision. Reducing screen brightness, using anti-glare filters, and blinking often can help alleviate strain.

Tavade: There are many different kinds of effects of prolonged laptop use on the eyes including digital eye strain, dryness, blurred vision, and headaches.
Using the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds) can help alleviate strain. It is even stated in the study "Digital eye strain: Prevalence, measurement" by Sheppard, A. L., & Wolffsohn, J. S. (2018). This article reviews symptoms and factors contributing to digital eye strain and suggests practices like the 20-20-20 rule as a prevention strategy. Adjust screen brightness, reduce glare, and consider using blue light filters.

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Sitting at the laptop also leads to many people even getting marks above their elbows on their skin due to long working hours. How can they avoid these marks?
Mahale: Adjust your desk height and armrest position to ensure that your forearms are parallel to the ground. Avoid leaning on your elbows for long periods and consider using soft armrests to reduce pressure.

Tavade: Here are some ways you can prevent marks above the elbows from long laptop use:
1. Maintain a soft surface for elbows and avoid leaning on hard edges.
2. Wear long sleeves or elbow pads if necessary and switch up arm positions regularly.
3. Consider using a padded armrest for support.

What are the short-term and long-term effects of sitting at the laptop constantly?
Mahale: Short-term effects can include mild discomfort, while long-term can lead to issues like repetitive strain injuries and postural problems. The physical strain of long hours can lead to chronic health issues if left unaddressed.

Tavade: There are different short-term and long-term effects of constant laptop use. The short-term effects include muscle stiffness, eye strain, and headaches. On the other hand, the long-term effects include chronic pain, postural imbalances, risk of nerve compression, and possible joint and muscle degeneration.

Why should people not take varied aspects of sitting at the laptop for granted?
Mahale: Small discomforts today can become severe health problems tomorrow. Our bodies are not designed for prolonged, sedentary activity, so ignoring these signs can compromise long-term health and functionality.

Tavade: Neglecting the effects of sitting at a laptop for a long time can lead to chronic pain, poor posture, and even conditions requiring medical intervention. However, preventative measures can improve comfort, productivity, and overall health.

Please suggest handy tips for people to avoid a variety of after-effects sitting at the laptop.
Mahale: Here are some tips to follow while sitting at the computer or laptop:
1. Practice good posture and use ergonomic equipment.
2. Follow the "20-20-20" rule for eye health.
3. Take breaks to stretch every 30 minutes.
4. Invest in quality seating that supports the lower back.
5. Be mindful of body positioning to prevent joint strain.
6. Avoid excessive pressure on elbows and wrists by keeping a neutral posture.

Tavade: Some tips that people can follow are below:
1. Keep an ergonomic setup: adjust the chair, desk height, and laptop position.
2. Follow a stretching routine for hands, wrists, neck, shoulders, and back.
3. Take regular breaks and avoid extended periods of sitting.
4. Practice good posture, use ergonomic tools, and consider a standing desk or laptop stand.
5. These strategies can significantly minimize the impact of extended laptop use on physical health.