Side Epondylitis, also known as Computer Elbow, is a common condition that affects people who do a lot of computer work or typing. It is an overuse injury that can cause pain and discomfort in the elbow, forearm, and wrist.

This condition can be prevented by making simple changes to your work environment and habits. In this article, we will discuss some of the ways you can prevent side Epondylitis or Computer Elbow.

1. Proper ergonomics

One of the most important things you can do to prevent side Epondylitis is to ensure proper ergonomics. This means setting up your workspace in a way that allows for comfortable and natural positioning. Some tips for proper ergonomics include:.

Keeping your wrists straight and your elbows close to your body
Positioning your chair so your feet are flat on the ground and your thighs are parallel to the floor
Positioning your computer screen so that the top of the screen is at or slightly below eye level
Using an ergonomic keyboard and mouse that keep your wrists in a neutral position

2. Taking breaks and stretching

Taking breaks and stretching regularly can help prevent side Epondylitis. You should take a break every 20-30 minutes and stretch your arms and wrists. This will help improve circulation and reduce tension in your muscles.

Some stretches you can do include:.

Wrist flexor stretch: Hold your arm out straight with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm.
Wrist extensor stretch: Hold your arm out straight with your palm facing up. Use your other hand to gently push your fingers downward until you feel a stretch in your forearm.
Forearm stretch: Place your palms together in front of your chest with your elbows pointing out to the sides. Slowly lower your hands towards your waist until you feel a stretch in your forearms.

3. Using proper typing technique

Using proper typing technique can also help prevent side Epondylitis. Some tips for proper typing technique include:.

Keeping your wrists straight and your fingers relaxed
Typing with light, even pressure
Avoiding resting your wrists on a hard surface while typing
Using a soft wrist rest to support your wrists if necessary

4. Strengthening exercises

Strengthening exercises can help prevent side Epondylitis by improving the strength and flexibility of your forearm muscles. Some exercises you can do include:.

Wrist curls: Hold a light weight in your hand and sit with your forearm supported on a table or bench. Slowly curl your wrist upwards, then slowly lower it back down.
Reverse wrist curls: Hold a light weight in your hand and sit with your forearm supported on a table or bench. Slowly curl your wrist downwards, then slowly lower it back up.
Finger extensions: Hold a rubber band between your fingers and thumbs. Slowly open your fingers as far apart as you can, then slowly release them back together.

5. Managing symptoms

If you are already experiencing symptoms of side Epondylitis, there are some things you can do to manage your pain and discomfort. These include:.

Taking breaks more frequently
Applying ice to the affected area for 15-20 minutes at a time
Using over-the-counter pain medications, such as ibuprofen or acetaminophen
Wearing a brace or compression sleeve for support
Seeing a healthcare professional for physical therapy or other treatment options

Conclusion

Side Epondylitis, or Computer Elbow, is a common condition that can be prevented by taking steps to improve your work environment and habits.

By following the tips outlined in this article, you can reduce your risk of developing this condition and stay comfortable and healthy while you work.