COMPUTER SYNDROME PREVENTION, CARE AND TREATMENT @ 謝麗貞醫師的氣功穴壓治療

Author: Dr. Hsieh, Li-Chen, MD & PhD

A. professor of National Taiwan University

Designer: Yeh, Shi-Sheng

Computer Syndrome Prevention, Care and Treatment

1. Common Symptoms of Computer Syndrome

1.1 Cause of Computer Syndrome

As an indispensable tool of the modern generation, a great amount of documents, objects, designs and jobs rely on computers. Even information and chores are carried out by computers. Also, the majority of the workforce and students use computers all day long.

The protracted use of computers means the eyes focus on the monitor that is made up of non-continuous flashing light spots, which reduces the blink rate, thus resulting in asthenopia and developed into xerophthalmia or conjunctivitis.

A continuous use without a break will cause blurred and diminished vision followed by headaches, eyestrain and stiffness and other symptoms of eye aging. During the prolonged period of computer use, muscles such as those of the shoulders, neck, elbows, wrists, and fingers are used simultaneously to type on the keyboard or control the mouse. However, overuse or a bad posture will cause fatigue, chronic neuralgia, stiffness or pain in neck and shoulders, paralysis of fingers and wrists in addition to other symptoms.

Sitting in front of the computer for an excessive amount of time strains the back muscles which results in fatigue. A bad sitting posture will cause neurovascular oppression that impedes circulation, which results in the swell, pain and lack of strength in back, legs, feet, ankles, toes and other body parts that eventually becomes pathological. All of the above discomforts are the result of computer use and known in general as ‘Computer Syndrome’.

1.2 Computer Syndrome

1.2.1 Common Computer Syndrome in Vision and Eye

*Blurred and diminished vision

*Xerophthalmia, conjunctivitis

*Chronic eye congestion

*Myopia, glaucoma, retinopathy

*Headaches, eyestrain and stiffness

1.2.2 Common Computer Syndrome in Neck and Shoulders

*Pain and stiffness in the neck and back of the head

*Pain and heaviness in the occiput

*Pain and stiffness in neck and shoulders, having difficulty turning the head

*Pain and lack of strength in neck and shoulders, having difficulty turning

*Pain and stiffness in upper back, having difficulty breathing

1.2.3 Computer Syndrome in Hands and Fingers

*Numbness, swell, or pain in at least the thumb, index and middle fingers

*Numbness, swell, or pain in at least the baby, ring and middle fingers

*Numbness, swell, or pain in all the fingers

*Numbness, swell, or pain in the wrist, palm and fingers

1.2.4 Computer Syndrome in Elbows

*Pain and weakness in the elbow

*Pain and weakness in the wrist or palm

1.2.5 Computer Syndrome in the Back

*Lumbar and paravertebral muscles pain and fatigue, having difficulty in moving or sitting for a long period of time

*Pain and lack of strength in lumbar vertebrae, having difficulty in turning or bending

*Lumbosacral pathology, weakness and pain

*Lower back pain, having difficulty turning

*Distended or weighed feeling, aching in hips

1.2.6 Computer Syndrome in Lower Extremities

*Pain and lack of strength in legs and back

*Spasm in calves, feet, or toes

*Numbness in toes

*Numbness and lack of strength in the instep

1.2.7 Other Symptoms of Computer Syndrome

*Headaches, insomnia

*Stress-induced gastralgia, irritable bowel syndrome

*Depression and anxiety

1.3 The Health Risk of Computer Syndrome

The extended use of computers results in muscle fatigue and pain, impeded blood circulation, neural oppression in addition to other symptoms are extremely harmful to the health, and accelerates the process of physical and mental aging as well as increasing the likelihood of developing other illnesses.

In particular to growing children and teenagers, they are more likely to develop hunched posture and spinal curvature, degeneration and deformation in joins in addition to other pathologies.

2. Groups at High Risk of Developing Computer Syndrome

*Office workers whose jobs are computer-based, such as computer engineers, teachers and designers

*Non-office workers who use the computer for over 6 hours a day, such as researchers

*Anyone with intensive or continuous use of computers for more than 2 hours at a time, such as students

*Anyone with poor eyesight, such as the elderly or those suffering from eye diseases

*Anyone with poor health, such as the elderly or patients

*Anyone with the pathology of spine

*Anyone with the pathology of joints

*Anyone with the pathology of neck, shoulders, arms, hands, wrists or fingers

*Growing children and teenagers

3. Prevention of Computer Syndrome

3.1 Proper Posture during Computer Use

Sit in a relaxed and upright position, eyes levelled with the monitor, and the keyboard placed at the height where the arms can type comfortably. The computer should ideally be placed on a desk. For notebook users, it is vital that the body should not be under any strain at all times. The monitor should be away from any harmful surrounding lights or reflections.

Do not use the computer for more than 30~60 minutes at a time, and thereafter it is important to get up to exercise. Stop using the computer when feeling tired, in particular the eyes, arms, wrists and fingers. Under such circumstances it is necessary to get up, take a break and exercise.

3.2 Computer Syndrome Prevention and Exercises

* Stretching exercises to relax sinews, bones, muscles and joints

* Mild aerobics to increase blood circulation

* Flexibility and stretching exercises to strengthen shoulders and neck muscles

* Stretching exercises for arms, elbows, wrists and hands

* Exercises for hand joints, muscles and ligaments

3.3 Exercise to Alleviate Computer Syndrome

Maintain a correct posture when using computers helps to relax both body and mind, thus reducing the risk of developing computer syndrome. Moderate exercise will alleviate discomfort and help to avoid damage to health.

However, should computer syndrome develop, any common exercise might become ineffective. It is therefore recommended to follow a set of exercise specially designed to counter and alleviate computer syndrome.

4. Treatment for Computer Syndrome

Usually the treatment for acute pain includes anti-inflammatory pain injection or oral medication and muscle relaxant. Chronic pain generally requires physical rehabilitation, such as physiotherapy and acupressure massage etc. To effectively treat an illness, it is necessary to find and remove the cause before going through physical rehabilitation of joints and muscles.

In regards to computer syndrome, the first step is to establish the cause and rectify bad posture before treating the joints, muscles and nervous tissue, thus restoring them to their former state and prevent further damage.

Energising acupressure therapy focuses on the trigger points, also known as acupoints, to detect any bad posture that may have developed. The damaged tissues are treated via the trigger points using acupressure, which then removes the discomfort and restores their function. As a result, problems associated with computer syndrome are effectively resolved. Potential sufferers of the syndrome can also be screened as such, to allow early treatment and prevent permanent damage.

The energising acupressure therapy comprises of professional therapy and DIY acupressure exercises that effectively relieve and treat sufferers of computer syndrome, and the exercises can be done anytime for efficacious prevention, thus reducing the likelihood of developing computer syndrome.

5.The Application of Bio-Energized Acupressure Therapy to Computer Syndrome

5.1 Introduction to Bio-Energized Acupressure Therapy

Using trained energy (qi), the energising acupressure therapy switches on the trigger points (acupoints) to regulate the self-repairing mechanism inside the human body, thus encouraging the healing process.

Quite often the trigger points in human bodies need to be activated by qigong, and gathering from their response changes as well as the extent of damage in human tissue are detected. The use of qigong to activate the trigger points regulates and accelerates the self-repairing mechanism of the tissue, thus alleviating and treating the illness.

Acupressure therapy is an energising therapy and the application of qi can serve as a DIY prevention and reparation. When providing professional acupressure therapy, the practitioner needs to be trained in qigong and physical skills. It is important to bear in mind that acupoints are trigger points that control human tissue, and any incorrect or inappropriate application of pressure can have negative effects or a dangerous result.

5.2 The Application of Energising Acupressure Therapy

Energising acupressure therapy can be applied to computer syndrome, including headaches, sore and dry eyes, sore and stiff neck and shoulders, sore and numbness in elbows as well as backaches etc. Trigger points are used to find out the cause of the pain before relieving the tension in muscles of that particular area, thus encouraging rehabilitation and recovery.

The DIY acupressure requires practice. However, should the symptoms deteriorate and limit ability or turn into chronic neural symptoms, it is advisable to seek professional help.

6. DIY Acupressure Prevention, Care and Alleviation Exercises

6.1 Eyes

* Use middle of the thumbs to press upwards around orbital rims as well as the meeting points between orbital rims and nose bridge (Jingming Xue) several times.

* Press the frontal belly of occipitofrontalis muscle several times while opening and closing the eyes with exertion.

* Press the occipital belly of occipitofrontalis muscle several times while nodding the head forward and backward as much as possible.

* Use middle of the thumbs to press upwards Fengchi Xue several times.

6.2 Head

* Knead around Taiyang Xue, Shuaigu Xue and Fengchi Xue of about the size of a 10 dollar coin for approximately 5~10 seconds. Repeat several times.

* Use index fingers to press the temporomandibular joints (the hollow parts before ears). First open the mouth then close it. Repeat several times.

* Use middle of the thumbs to press upwards Fengchi Xue several times.

6.3 Neck

* Press hard either of the two sides where the neck meets the shoulders (trapeziuses), while turning the head and chin to the other side as much as possible. Repeat each side several times.

* Press hard where the two shoulders meet (collar bone and tip of shoulder blade) while turning the head and chin to the side as much as possible. Repeat several times.

6.4 Shoulders, Arms and Wrists

* Press the shoulder (where the collar bone, shoulder blade and the head of humerus meet). Turn both the arm and shoulder in both directions. Repeat several times.

* Bend forearm and place fingers on the shoulder. Use the elbow to draw circles and turn the shoulders as much as possible. Turn forward and backward several times on each side.

* Press both sides of the elbow, turn the forearm, wrists and fingers forward and backward several times.

6.5 Chest

* Stand with the back against the wall, arms stretched and levelled with shoulders.

* Press the back of the hands and arms hard against the wall and inhale for 5~10 seconds before relaxing the hands and exhale. Repeat several times.

6.6 Back

* Stand with the back against the wall, arms stretched and levelled with shoulders.

* Press the left arm and the back to the wall while turning the right hand and shoulders to the left, so the two palms meet. Repeat on the other side and alternate a few times.

* Arms dropped and turn the shoulders forward and backward as much as possible. Repeat a few times on both sides.

6.7 Waist

* Stand facing the wall, arms stretched, palms, chest and waist pressed against the wall. Turn only the head and shoulders backwards for about 5~10 seconds. Repeat several times.

* Chest and waist pressed against the wall, place right foot flatly on the left of the other foot for about 5~10 seconds and vice versa. Repeat each side a few times.

6.8 Legs

* Feet shoulder-width apart in a v-shape and bend the knees for about 5~10 seconds. Repeat several times.

* Feet shoulder-width apart in an upside down v-shape, bend the knees for about 5~10 seconds. Repeat several times.

* Place one hand on the wall, the opposite knee and ankle should remain at a 90° angle. Lift the leg and use the thigh (hip bone) as the base, turn the knee forward and backward a couple of times. Repeat a few times on each side.

6.9 Thighs

* Place one hand on the wall, lift the opposite thigh to form a 90° angle with the ankle, use the knee as the base and turn the heel forward and backward a couple of times. Repeat on each side.

6.10 Ankles and Toes

* Lift the leg, turn the ankle forward and backward. Repeat a few times on each side.

* Place the foot on the ground and turn the toes forward and backward. Repeat on both sides a few times.

All of the above DIY exercises can prevent, treat and alleviate computer syndrome. For further details please watch the videos:

7. Q & A

(1) Periodical lower back pain in the left especially when turning. (2) Incorrect sitting posture and spend hours on extremely soft couch watching television at home, which results in the uneven height of the pelvis, and cause severe pain in ankles and knees…

(1) Backache and pain or (2) sever pain in ankles and knees are a result of muscle and neural fatigue, oppression or damage. They can be divided into the class of ‘acute’ or ‘chronic’. Often they are caused by bad posture, incorrect use of strength, external injuries or overuse. The fatigue and pain can be alleviated through care and relaxation therapy.

Please make use of the exercises introduced in our videos to aid rehabilitation. In order to find out which physical position causes which posture problem and to go through therapy, professional use of trigger points are required to detect and treat the symptoms. Please consult the procedure introduced in the treatment of backaches on the web site.

One day I wake up with a sprained neck, and usually it recovers within the next day or two. However, this time it has been over a week already and there is no sign of recovery. It is especially painful to lie down for a long time, and my arms get pins and needles.

After going to the doctor and having an x-ray taken, it shows that I have a spur between my sixth and seventh cervical vertebra, which causes the neural pathway to become narrower, thus oppressing the nerves. It is a cervical osteoarthritis.

There is no immediate correlation between the pillow and the cause of a sprained neck. Usually it is due to muscles of the neck and shoulders as well as those of the arms being overused over an extended period of time, bad posture or an incorrect use of strength. Whether it is due to bad posture or other causes, it can be established through the trigger points in energising acupressure therapy.

The majority of sprained necks can be completely cured and its cause eliminated through energising acupressure therapy. Mild sufferers can practice the neck and shoulders exercises shown on our web site to aid recovery. Patients suffering from severe symptoms should consult a professional doctor.

I suffer from stiff neck and shoulders, and at times it can be so severe that I get a periodical pinching pain on my hindbrain accompanied by a swelling feeling. When the symptom gets worse, I feel nauseated and often end up vomiting.

The above problem is not only related to stiffness in the neck and shoulders, it is due to the damage to cervical vertebra (including cervical nerves) and muscles in the head, neck as well as shoulders.

It can be completely cured by energising acupressure therapy, which should only be done by professionals because the area around the head and shoulders are susceptible to injuries, thus resulting in sequelae. It is therefore not recommended to shake the head or turn the neck to hard causing it to crack.

If the abovementioned symptoms apply, practice the exercise from the second part of the video shown on our web site.

After sitting for a long period of time, my hips feel numb and I feel a minor pain in the tailbone. What shall I do?

It is only normal that your hips feel numb after sitting for a prolonged period of time; therefore you need to change your position every now and then. Pain in the tailbone can be due to past injury, the chair being too hard or there are no enough muscles in the hip area. Try pressing the Changqian Xue or consult a professional doctor.

What is the correct posture for using the mouse? My wrist gets really painful each time I turn to a specific angle. Also, how do I alleviate the damage to the wrist?

It is likely that the prolonged use of the wrist, elbow and fingers in a monotonous position while operating the mouse will result in injury. If the pain always occurs when turning at a specific angle, it is advisable to take a break and change position. It will be even better to change the height of the mouse occasionally.

Injuries in wrists and elbows can be alleviated by practicing the exercise shown in the video. Should the conditions worsen please consult a professional doctor.

The left side of my neck and shoulder feel rather painful. Sometimes I get pins and needles on the left side of my face. What could be the cause?

The overuse of arms and shoulders muscles will cause pain in the neck and shoulders. This is especially obvious when lifting the arms, as the nerves are oppressed, thus resulting in a numb and swelling feeling. It is advised against protracted use of the arms and shoulders muscles. Relax them and follow the exercise shown in the video anytime to alleviate the discomfort.

My eyes are often sore and feel congested, especially after looking at the monitor for a while, both the orbital rims and the area above my eyebrows feel oppressed. What can I do to relieve the discomforts?

Extended use of the eyes will result in fatigue and a swelling sensation, so much so they might even become congested and bleed at a severe stage. The oppression in orbital rims and areas above the eyebrows could be due to that you always lower your head and squeeze your eyebrows so the eyes can focus. It is advisable that you seek a doctor for a vision check. You can also follow the eyes and head exercises in the video to relieve the discomfort. If the problem persists, consult a professional doctor.

I often get a swelling feeling in my head, especially when I wake up in the morning or after a nap. What could be the cause of this? Also, I sometimes get migraines and it does not occur to any side in particular. Could it be due to prolonged use of computers? What can I do about it?

Any discomfort in the neck and eyes can cause discomfort in the head as well. There are many reasons to the swelling feeling in the head after waking up. First try to adjust the height of the pillow, and then follow the head and neck exercises to alleviate the discomfort. Should the problem persist, please consult a doctor.

There are many factors that can cause migraines, such as extended use of computers. Should the head exercise be unable to relieve the pain please consult a doctor.

I always take a nap on the recliner and place my hands on the armrests. When I wake up there is numbness in wrists and finger. What can I do?

Numbness in the hands, wrists and fingers is a sign of oppression of the nerves. It is recommended to lie down while sleeping to avoid this.

Follow the exercises for the arms, elbows and wrists as shown in the video. Should the problem persist please consult a doctor immediately.

Q10

Waking up in the morning I always get pins and needles on the soles of my feet, and it takes a while before the symptoms get better. What can I do?

A10

Pins and needles on the soles of the feet could be due to the oppression of nerves, plantar fasciitis or osteoarthritis. It is advised to consult a doctor immediately.