I just spoke with four professional musicians who have been having hand and arm pain. Two things struck me immediately. First, musicians and computer users have very similar issues that need to be addressed for injury prevention. Second, all of the musicians performed computer activity in addition to their musical activities compounding their injury risk.
While preparing for this meeting, I discovered that musicians as a group are second only to computer users in their risk of developing repetitive strain injuries. Just as with computer use, playing musical instruments creates the high-risk physical demands that contribute to repetitive strain injuries: awkward postures, repetitive motions, forceful exertions, vibration, and contact stress against hard surfaces. The less time that there is for rest between repetitions, the more risk there is for injury occurrence.
Fortunately, computer users are better able than musicians to control the environmental risks that can lead to an injury. While a musician may not be able to control the design of the instrument or the stage on which they perform, ergonomic equipment can help computer users shape and design their work stations so that there is less stress on their bodies when working.
Here are some prevention strategies, taken from an injury prevention guide for musicians, that work equally well for computer users.
- Develop Habits that Promote Health and Wellness
Proper nutrition, hydration, physical activity, sleep quality and stress management help promote wellness and let our bodies recover more rapidly from repetitive strain insult.
- Promote a Good Work (or Practice) Environment
Low temperatures and poor lighting can increase muscular tension and stress, reduce blood flow to the fingers and arms and slow nerve conduction to the arms. Move away from under vents or redirect air flow in an air-conditioned building. Bring an extra layer of clothes if you are frequently cold. Add task lighting to poorly lit areas.
- Develop Good Work (or Practice) Habits
Warm up before intensive or repetitive work. Improve blood flow and increase oxygen to the extremities by taking a quick walk around the block or around the office or taking the stairs. Also, take frequent work breaks away from repetitive tasks (get up to move, talk to a co-worker, get a drink of water, make a copy of a document). Stretch frequently (gentle long stretches; do not bounce or stretch to the point of pain). Alternate more intensive tasks with less intensive work.
- Reduce Repetition and Awkward Positioning or Awkward Tasks
Develop an awareness of posture and work-related movements. Place frequently used items close to your work surface so you don’t have to reach out frequently. Don’t lean on the wrist rest or on the edge of the desk. Use ergonomic equipment to improve posture.
- Select the Appropriate Tools for the Job (Work-Related or Instrumental, Furniture)
Using an under-the-desk keyboard tray, an adjustable chair, a vertical mouse, an ergonomic keyboard can improve work posture and reduce body stressors.
Good Resources for Injured Musicians
Sources:
- Morse, T., J Ro, et al, 2000. A Pilot Population Study of Musculoskeletal Disorders in Musicians. Medical Problems of Performing Artists Journal 2 (3); 94-96.
- Preventing Musculokeletal Injury (MSI) for Musicians and Dancers: A Resource Guide; SHAPE (Safety and Health in Arts Production and Entertainment); June 2002).
Marji Hajic is an Occupational Therapist and a Certified Hand Therapist practicing at the Hand Therapy & Occupational Fitness Center in Santa Barbara, California. For more information on hand and upper extremity injuries, prevention and recovery, visit Hand Health Resources.