Fixing the computer guy posture [pdf] • Hacker News Board

Re: Fixing the computer guy posture [pdf]

#21

Post by ohwp » Mon, Dec 31, 2012, 10:12 AM UTC

henrik_w wrote: post #11

When you ignore (or are unaware of) ergonomic issues for years, you can get into serious trouble (like I did). I had been programming for over 10 years without any problems (and without paying any attention to ergonomics), and 7 years ago I got Repetitive Stress Injury (RSI) really bad. I tried many things to get rid of it, including lots of exercises like the ones in this post, but it was very hard to get rid of. Th…

Years ago I also got RSI. One thing that helped me a lot was to think about lactic acid. Your body doesn't have a lot of problems with repeating motion unless the milk acid can't be transported. And I think stress is the main reason why the transportation of milk acid is blocked because it make your muscles contract. I also think we are so used to stress that we don't even realize we are under pressure.

That's why exercise is great. It will help your remove the milk acid but also to release stress.

Re: Fixing the computer guy posture [pdf]

#22

Post by ohwp » Mon, Dec 31, 2012, 10:14 AM UTC

peteretep wrote: post #16

henrik_w wrote: post #11

When you ignore (or are unaware of) ergonomic issues for years, you can get into serious trouble (like I did). I had been programming for over 10 years without any problems (and without paying any attention to ergonomics), and 7 years ago I got Repetitive Stress Injury (RSI) really bad. I tried many things to get rid of it, including lots of exercises like the ones in this post, but it was very hard to get rid of. Th…

I know these are looked down on, but this is a +1 comment. Break program saved my ass, having been told by a doctor that I'd have to give up programming as a career. I had tried all sorts of other stuff (DataHands keyboard, a vertical keyboard, wrist rest, bla bla bla), but the enforced breaks were the game changer.

Sometimes a break program will make things worse. When you are under (time) pressure and the break program is blocking your PC you will get stress. And stress is one of the main reasons for getting RSI.

Re: Fixing the computer guy posture [pdf]

#23

Post by aerique » Mon, Dec 31, 2012, 10:17 AM UTC

henrik_w wrote: post #11

When you ignore (or are unaware of) ergonomic issues for years, you can get into serious trouble (like I did). I had been programming for over 10 years without any problems (and without paying any attention to ergonomics), and 7 years ago I got Repetitive Stress Injury (RSI) really bad. I tried many things to get rid of it, including lots of exercises like the ones in this post, but it was very hard to get rid of. Th…

May I ask what your age is?

Also, when you got the RSI did you have symptoms before that you ignored or was it a binary affair (ie. it just hit you hard one day and you had RSI).

I ask since I am 38 now and have been using computers (gaming and coding mostly) multiple hours per day since I was 12 or so. However, I have always listened to my body and naturally get breaks by getting a glass of water every 30 to 60 minutes.

Re: Fixing the computer guy posture [pdf]

#24

Post by aniketpant » Mon, Dec 31, 2012, 10:19 AM UTC

henrik_w wrote: post #20

aniketpant wrote: post #17

Earlier quoted context omitted.

Nothing like this has happened to me so far. But I am going to be watching for signs all the time. Is going for a stand-up desk worth it? I have heard that they really improve your working.

I got rid of my RSI without using one. However, I do feel that a stand-up desk is good for my body as well. You can get some variation through the day by alternating between sitting and standing. It also makes it a lot easier to adjust the desk to the correct height when sitting at it (no more turning little screws at the bottom of the desk legs to adjust the height). There were also reports a while ago about how sit…

I agree man.

We can't really make this world a great place if we don't live long. So, lets stand up.

Re: Fixing the computer guy posture [pdf]

#25

Post by eru » Mon, Dec 31, 2012, 10:20 AM UTC

rimantas wrote: post #7

lazyjones wrote: post #5

If the hour-long sitting is the cause of the problems, why not fix them by using height-adjustable sit-stand tables? They've become popular in our office...

hour-long standing brings other problems, alas.

That's why you should take frequent breaks. And from my own experience, it's way easier to take a mini break on a standing desk then when sitting down.

Removing even trivial hurdles can sometimes drastically impact behaviour.

Re: Fixing the computer guy posture [pdf]

#26

Post by eru » Mon, Dec 31, 2012, 10:22 AM UTC

nessus42 wrote: post #19

I'm surprised that the OP didn't mention reverse flies. I developed terrible RSI and upper back problems when I hit about 30. One of the biggest problems was my posture: slumping shoulders. By the time I got to this point, I could not physically hold my shoulders in the correct position with my back muscles, as they had completely atrophied, and a huge amount of strain was being placed on my neck muscles. One part of…

OP didn't mention conventional deadlifts, either.

I can second the Kinesis recommendation. I like mine, especially the build-in Dvorak. The only downsides are the lame function keys and that it's harder to use one handed than a more conventional keyboard.

Re: Fixing the computer guy posture [pdf]

#27

Post by eru » Mon, Dec 31, 2012, 10:25 AM UTC

jessedhillon wrote: post #9

I've been using Nike+ Kinect for 5~6 weeks now. It creates a workout plan for you based on an assessment that you do at the beginning. I've found it to be very challenging at times (when I push myself, e.g. by doing a second round) and now I'm additionally impressed: a lot of the lower body stabilization exercises on this PDF are also exercises that the game assigned to my workout plan.

As a geek who likes to exercise, you should also check out Starting Strength. (It always comes up in discussions about fitness here.)

Re: Fixing the computer guy posture [pdf]

#28

Post by chillax » Mon, Dec 31, 2012, 10:26 AM UTC

There was also some good articles on t nation some years ago:

(De)-Constructing Computer Guy http://www.t-nation.com/free_online_article/sports_body_trai...

(De)-Constructing Computer Guy part 2 http://www.t-nation.com/free_online_article/sports_body_trai...

Possibly nsfw imagery on the site.

Re: Fixing the computer guy posture [pdf]

#29

Post by henrik_w » Mon, Dec 31, 2012, 10:28 AM UTC

aerique wrote: post #23

henrik_w wrote: post #11

When you ignore (or are unaware of) ergonomic issues for years, you can get into serious trouble (like I did). I had been programming for over 10 years without any problems (and without paying any attention to ergonomics), and 7 years ago I got Repetitive Stress Injury (RSI) really bad. I tried many things to get rid of it, including lots of exercises like the ones in this post, but it was very hard to get rid of. Th…

May I ask what your age is? Also, when you got the RSI did you have symptoms before that you ignored or was it a binary affair (ie. it just hit you hard one day and you had RSI). I ask since I am 38 now and have been using computers (gaming and coding mostly) multiple hours per day since I was 12 or so. However, I have always listened to my body and naturally get breaks by getting a glass of water every 30 to 60 minu…

I was 39 when I got it. It took about 6 months to develop from no symptoms at all to really bad. Before the first symptoms I hadn't had any problems at all (and I have been programming since I was 15).

In retrospect, I should have done much more as soon as I felt the first symptoms. However, I didn't really know what to do, and I was sort of just hoping that it would go away by itself. Then I went to see several doctors, but none of them could help. It was only when I started doing my own research that I found effective ways to deal with it.

Also, it seems pretty clear from the research I did that not everybody will get RSI, even if they work just like I did. But the problem is that we don't know beforehand who will get it. Listening to your own body is a good precaution though. I wasn't very good at that I think.

Re: Fixing the computer guy posture [pdf]

#30

Post by eru » Mon, Dec 31, 2012, 10:28 AM UTC

vidarh wrote: post #14

rimantas wrote: post #10

Earlier quoted context omitted.

Yeah. Also: "what you do in the gym only cements what you have"—what kind of nonsense is this? If you go to a gym with a weak core and start to work out with free weights you will fix it. How do you cement something that is not even here?

It's not things like the lack of core strength in itself that is a problem. You are right that will improve. But if you for example go to the gym with a tight posterior chain, you will squat with a form that either hurts your lower back (been there, done that) or makes you emphasise the wrong muscles (been there, done that) and leave you with progressively bigger problems lifting correctly. Similarly, it is very easy…

Nice. So lifting gave you the impetus to actually do something about your posture.

Yes, for people with posture problems a good coach is even more necessary than for your average Joe who can get away with just watching a few youtube videos, reading a book, and some practice.