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How do coders stay healthy? Carpal Tunnel, sedentary, etc. What are some common best practices?

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Just curious.

@R-T-B
@W1zzard

I know a lot of people here have a lot of experience in this line of work, have you ever been worried about carpel tunnel or other health issues, and if so what are some ways to combat them? I hover type, not traditional professional way so I don't think carpel tunnel is going to be an issue for me personally, I mostly am worried about colon cancer since it seems to be related to a sedentary lifestyle, my hobbies are all mostly sitting... and probably my work someday too.
 

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I push myself to have other hobbies. I bike sometimes but I regularly do target archery.

Other than that, I spent $$$$ on good office chair and actually READING the calibration manual. feet flat arms level with desk etc to maintain a good posture. It took like 3 hours.

I also bought a small lamp with an edison bulb and run that when I work at night. Keeps the contrast not so sharp when I have my lights off and im working infront of my screen.

MY job is infront of the PC, so I spend ALOT of time infront of monitors. I have tried a few standing desks, and honestly dont hate it. I have one at the office, I'll get one at the home office eventually.
 
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My best advice re carpal tunnel etc is to not skimp on your input peripherals. Buy a good keyboard and mouse you are comfortable with, price be damned.

Also, I am morbidly obese and fighting that every day, so health/diet is probably not the best thing to ask me, but I have had luck lately with South Beach and nearly 0 excercise. Lol, yeah. Colon cancer is gonna get me and I figure it's just fate at this point.
 
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My best advice re carpal tunnel etc is to not skimp on your input peripherals. Buy a good keyboard and mouse you are comfortable with, price be damned.

Also, I am morbidly obese and fighting that every day, so health/diet is probably not the best thing to ask me, but I have had luck lately with South Beach and nearly 0 excercise. Lol, yeah. Colon cancer is gonna get me and I figure it's just fate at this point.
What is South Beach?

I push myself to have other hobbies. I bike sometimes but I regularly do target archery.

Other than that, I spent $$$$ on good office chair and actually READING the calibration manual. feet flat arms level with desk etc to maintain a good posture. It took like 3 hours.

I also bought a small lamp with an edison bulb and run that when I work at night. Keeps the contrast not so sharp when I have my lights off and im working infront of my screen.

MY job is infront of the PC, so I spend ALOT of time infront of monitors. I have tried a few standing desks, and honestly dont hate it. I have one at the office, I'll get one at the home office eventually.

How about Gunnar Optiks or a similar branded computer glasses for long term blue light exposure safety?

Also, thanks for the tips on the chair, I actually have been wondering what is the proper way to sit.

What is brand of your chair?
 

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What is South Beach?




How about Gunnar Optiks or a similar branded computer glasses for long term blue light exposure safety?

Also, thanks for the tips on the chair, I actually have been wondering what is the proper way to sit.

What is brand of your chair?
If you actually want to know its a hermen miller aeron. As for gunnars, yes I own two pair. one for home, one for office.

and yes I thought it was total BS, but got them free from work.

Yes they do work, especially if your like me and freq do 10hr +.

It's not something you notice in like a day, but it REALLY helps my face feel better at the end of the night. Generally and maybe its just me, but my face is sore I guess? Because ill constrict my face unknowingly. Anyway this helps with that. Would I get the same kind of help from like a pair of sunglasses? maybe but then I couldnt fucking see at night. So these work. While I wouldnt reccomend buying the ultra expensive pairs, I would pick the lower ones up no problem.
 

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What is South Beach?

Yes, I look exactly like the women in this ad.

Seriously though, it's just cutting carbs really with a rulebook. Cut the carbs and fat starts to fall off, is the idea.

It works for me essentially because low carb food is awful and I cease having a desire to eat.

If that sounds miserable, it's because it is. Don't get fat kids.
 
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Ah ok, I am doing intermittent fasting 16 hours nothing enters my body except water, the other 8 I eat as I please, seems to work for me. I went from 200 to 190 in last few months. I mean during the 8, you can't just shove 5000 calories down or anything, still have to be smart what you eat. I just had a triple steak burger and fries with a shake though. /shrug
 

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Invest in good ergonomics. Get a high quality mechanical keyboard with a cushioned palm rest. Get a cushioned chair that's static and doesn't swivel. Have it custom-made at a shop if you can't find one at your ikea. A swivel chair grinds your spinal and cervical discs over time. Bone growth takes place of worn-out discs, pinching nerves and causing excruciating pain (osteoarthritis). Keep your keyboard at the same level as your arm-rest. Don't wear headphones/headset unless you really need it (puts load on your neck). Make some lifestyle changes such as warm-up and running in the morning, and getting up from your desk every 40 minutes (go pee/smoke/coffee/stretch, etc).
 
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Ah ok, I am doing intermittent fasting 16 hours nothing enters my body except water, the other 8 I eat as I please, seems to work for me. I went from 200 to 190 in last few months. I mean during the 8, you can't just shove 5000 calories down or anything, still have to be smart what you eat. I just had a triple steak burger and fries with a shake though. /shrug
I have heard great things about the intermittent fasting thing if you can stick with it. Issue with me is I either couldn't, or ate something so godawful in the "free 8" as to counteract all my hard work.

Bottom line is find what works for you and stick with it. Oh, and don't get fat. Yeah. As if it were that easy... :laugh:
 
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Get up regularly (1-2hr intervals) and go for a walk, in a nutshell. I've done a few years in engineering and my skeleton screams at me if I don't.
The carpal tunnel is a separate issue because it requires special exercises to prevent the nerve compression, but it's easy to find instructions on Youtube. One of my relatives had carpal tunnel and needed surgery to fix it, which was a big ordeal. It takes months to restore feeling and doesn't fully solve the problem.
 
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I use a wrist rest to prevent carpal tunnel and type in an upright semi-proper posture, but if I'm not typing I'm as close to prone as I can get to take pressure off my tailbone and lower back. I built a little shelf behind my computer desk for my feet to rest on, no idea how to keep in shape, I suggest trail mix and an occasional break as well as using a light besides your monitor so your eyes don't get fatigued.
 
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My Doctor told me recently I need to align my neck/head/spine better when sitting. So I just need a proper chair that A) forces me do that or B) just makes it natural to sit that way whether I want to or not...

I suppose I should just take a trip to IKEA and see if any "fit" right.
 

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+1 on the chair. Also, a good keyboard is fundamental when coding.
 

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hermen miller aeron
Expensive as shit for a chair, but one of the best investments in computing I ever made. I think I am about out of my seven year warranty now, but the chair looks and feels like it did day one, outside of a touch of smoothing happening to the arm pads. I also love that they sell it in sizes, and cover things like a 350 pound rated strut! You know, for us not-so-slim users....lol
 
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Long term lifestyle to stick with:
-Good posture when sat on a chair and a decent chair will also help as well
-Regular breaks away from typing, mouse flying and sitting. Start going for quick 5-10min stroll around the office or something to try get the blood circulation going
-Learn to do some light stretches for your legs, arm + shoulders, neck and back
- Regularly move your neck about or you will have a stiff neck from constantly keeping it still from staring at screen
-Drink plenty of water
-I heard consuming bit more iron(1 a day capsule and food) helps with carpel tunnel
-Exercise 3-4 times a week to keep your body movement going
-Decent diet
 
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I spend a good amount of time at a computer. To compensate, I do a lot of exercise: indoor rowing with a concept 2 and slides, indoor biking, fairly heavy free weights using some thick handled dumbbells (which helped greatly with nerve pain in hands) and kettlebells, and I take regular walks, which is good for the eyes to refocus as well.

I have had two spinal cord neurosurgeries (not the spine but the spinal cord) in recent years, but have always been athletic and active so I am bouncing back as best as one can from that type of thing. I keep my bodyweight light by eating healthy.
- I avoid using the computer in an unlit room, always have the room lights on.
- I have a lowered desk that I made from an Ikea Gerton table top and some cut down steel folding legs, so my arms are not elevated to type, the desk surface with keyboard and mouse are same level as my armrests.
- Despite the low desk, my monitors are greatly elevated, I put them on pieces of wood, so my neck doesn't need to crane or tilt to look at them, upper/middle of screens are basically eye level.
- The chair I use is something that people would probably think is uncomfortable but its one of the few chairs I can sit in. Its an Ikea Roberget, its a steel chair, and I replaced the base (which holds the castors) and the castors with a solid aluminum 5 spoke star and the rollerblade style castors. The chair forces me to sit upright, it isn't possible to sit any other way in it. Its uncomfortable to sit any way but perfectly upright. If I start to slump I take a break and go for a walk.
The two things that I dislike about this chair is the arms are thin metal tubes which can cause some nerve discomfort in my forearm if I am not careful, and it can get rather cold.
 
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I used to have a driving job which obviously required a lot of sitting and I kid you not we had a safety video called "The dangers of sitting on a turd".
At first you laugh... Then you see the danger it creates...
Long story short.. Get up and go poop if you have to go. Just let go.
 
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If a standing table is possible, then one can opt for that. Read about sitting for extended hours (so, sedentary) to be as damaging as smoking. Enough sleep and putting what you eat on a journal can help too.
 
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Easy....

Stretching your hands and wrists... making sure you get up and move hourly. I also look away from the monitor every 30 mins or so and look at things far away for a few mins to help with eyestrain.

The basics.. :)
 
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Yes, I look exactly like the women in this ad.

Seriously though, it's just cutting carbs really with a rulebook. Cut the carbs and fat starts to fall off, is the idea.

It works for me essentially because low carb food is awful and I cease having a desire to eat.

If that sounds miserable, it's because it is. Don't get fat kids.
so you are hot then?

Awesome. I gotta start a diet program.

I used to be in awesome physical shape due to my many many years of playing Hockey. Now I got fat. Eating habbit of a hockey player but no workout is just a terrible combination. Sitting in front of a PC all day because of work and after work stuff, well even worst.
 
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Easy....

Stretching your hands and wrists... making sure you get up and move hourly. I also look away from the monitor every 30 mins or so and look at things far away for a few mins to help with eyestrain.

The basics.. :)
I'm a fitness manager. This is about as sensible as you can be. A few others have mentioned the above (walking around and avoiding eye-strain). Standing desks aren't much better--they've been researched quite a bit. It's all about movement and getting blood flowing. For spine health, I'd recommend spending a while without a backrest and using your abdominal and lower back muscles to sit straight. Monitor at eye-level and wrists in line with the desk surface. Unfortunately, our bodies aren't suited to sitting down for long periods. It's why we have a pelvis the shape it is.
 
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