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The Computists' Communique -- information on computers and health
``` This copyrighted newsletter is redistributed on RRE by permission. For details see the bottom of the file.
Date: Wed 15 Feb 95 03:18:46-PST
From: Ken Laws
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AI Vol. 5, No. 6 IS February 9, 1995 CS THE COMPUTISTS' COMMUNIQUE
1> Urgent news. 2> Computists' news. 3> Job opportunities. 4> Computers and health. 5> Office setup. 6> Cumulative trauma disorders. 7> Exercises.
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If you don't change the path you're on right now, you'll eventually get where you're headed.
Goood Morning, Computists!
I'm on a health kick this week. Standard disclaimers apply: I was trained as an EE, not an MD.
1> Urgent news:
An open briefing on the Electronic Commerce Resource Center
(ECRC) program broad area announcement (BAA) will be held 2/14/95
from 9:00AM to 12:30PM, at the Institute for Defense Analysis
(Alexandria, VA). Proposals for $1M-$1.5M over 12-18 months
will combine electronic data interchange (EDI) and technical
data interchange (TDI) for small- and medium-sized enterprises.
If a proposal includes development of new technology, a
commercialization plan must be included. Contact
The US Dept. of Transportation will hold an "Outreach Meeting
with Constituents" on 2/15/95 at the San Francisco Holiday Inn-
Union Square, from 1-3pm. Proposed restructuring will result in
privatization of air traffic control systems now run by the FAA,
consolidation of funding into fewer grant/funding sources, and
consolidation of FAA, FHWA, MARAD, NHTSA, RSPA, FRA, FTA, and
Coast Guard "modal operating administrations." Contact Joe
Steinbock
The "Roadmap" free Internet training workshop is 2/9/95
through 3/17/95. Daily lessons cover email, Listservs, Majordomo,
Listproc, Usenet, FTP, Anarchie, Gopher, Veronica, address
searches, WWW, etc. Send a "subscribe roadmap your name" message
to
Tom Peters' On Achieving Excellence Newsletter and the
Innovative Thinking Network will bestow World Class Innovator
Awards on 4/(9-12)/95 in Santa Barbara. The competition is open
to all businesses or operating units, organizations, schools,
governmental agencies, etc. Winners will receive publicity and
a prestigious art glass trophy designed by Latchezar Boyadjiev.
For a nomination/application packet, send your mail address
to Joyce Wycoff
2> Computists' news:
Roy M. Turner is a visiting scientist at Northeastern
University's Marine Systems Engineering Laboratory, working
on intelligent control of autonomous underwater vehicles;
also cooperative distributed problem solving. See
Roger Taylor will return to Toronto in 4/95 as executive
director of the ONet Networking corporation. He's a former
theoretical physicist who helped develop Canada's CA*net and
the CANARIE network before joining NSF as executive officer
of the networking division (working with NSFNET, NREN, Global
Schoolhouse, and GLOBE). Roger is also a bird watcher, active
in naturalist/conservation organizations. [
David Musliner, one of our frequent job reporters, is leaving
UMaryland to become a senior research scientist at Honeywell's
Technology Center. His new group works in large-scale distributed
scheduling, agent-based systems, distributed AI, human-computer
interfaces, and other AI problems. Dave is also celebrating the
11/22/94 birth of his first, Austin David Musliner. You can
reach Dr. Musliner at Honeywell Technology Center, MN65-2200,
3660 Technology Drive, Minneapolis, MN 55418; (612) 951-7599.
[
3> Job opportunities:
CMU's SAGE project has immediate openings for designers,
developers, and programmers in knowledge-based data visualization,
3D graphics, and user interfaces. Steven Roth
UMaryland Baltimore County needs CS/EE faculty in DB,
IR, distributed multimedia information systems, software
architectures, knowledge discovery in databases, scientific
visualization, VR, digital libraries, compression, image
enhancement and recognition, and communications. Apply by
5/1/95 to CS/EE Faculty Search, Dept. of CS, UMBC, Baltimore,
MD 21228-5398; queries to
GE Corporate Research & Development Center (Schenectady, NY)
is hiring PhDs in CS (AI, NN, ML, CBR, data mining, FL, NLP,
DB, GUI, visualization, image processing and understanding,
real-time DSP, information services, OOP), statistics, OR,
finance, and business, many of them for GE's large Capital Service
financial-products business. Mr. C.T. Parent
Xerox Imaging Systems (Peabody, MA) needs an MS/PhD MTS
to develop OCR and document-analysis algorithms and software.
Pattern recognition, language modeling, NLP, computational
linguistics, machine learning, constrained search, computer
vision, image morphology, speech recognition, statistical decision
theory, etc. Ben Wittner
Rutgers University Lab. for CS, High-Performance Computing
and Design (HPCD) project, is looking for a BS research support
programmer for AI, CAD, and numerical/scientific computation in
fluid dynamics. Unix/X, LISP, and C or FORTRAN. $40K-$55K.
Tom Ellman
Andersen Consulting has a WWW site with information on career
opportunities. Andersen is a management and technology consulting
organization.
Oracle Corp. plans to hire 1,000 people in all areas this FY
(through 5/95), including relational database software development
using OOP, AI, expert systems, and advanced programming languages.
Mr. Larry Lynn
The UBritish Columbia Faculty of Law AI Research (FLAIR)
project needs an experienced C/C++/Windows programmer/analyst
for leading-edge text retrieval in legal research. John McClean
Harlequin in Cambridge MA, Cambridge UK, and Manchester UK
needs an experienced PC/Lisp developer for its Watson data-
analysis application group. Amy Ahearn
USydney/EE, Speech Technology Research Group, needs a PhD
research scientist or DSP engineer for HMM recognition of
Australian English speech. Position No. B02/04, 2 years
starting immediately. Apply by 2/16/95 to Dr. Julie Vonwiller
4> Computers and health:
Computer use is a major cause of non-heart-related chest pains
-- though less common than pains from ill-fitting bras. Carrying
a heavy shoulder bag is another possible cause, and being in poor
physical shape could contribute. [Paul Watson
A mild case of carpal tunnel syndrome (CTS) can cost $5K-$10K
in medical care and lost work time, and a serious case requiring
bilateral surgery can cost $100K. [Americal Physical Therapy
Association. Phil Milgrom
Microsoft has unveiled a $100 split-angled Natural Keyboard (with 3 extra keys for Windows users). [Information Week, 9/12/94, p. 16. Bits & Bytes, 11/8/94.]
The split keyboard from Apple has been very popular. (Certainly cheaper than a lawsuit for not having done all that you could for your staff.) Straight wrists are good, but remember to move, massage, stretch, tense, and relax muscles every few minutes. Steady tension and repeated little strokes can cause tendinitis and other problems related to repetitive strain, poor blood flow, and slowed natural repair. Meditation can help with relaxation. Karate training helps me tense and relax the arms, stretching the muscles and tendons; other martial arts, yoga, sports, music practice, prestidigitation, or household chores can do the same. Beware of slumped shoulders: my physical therapist says I have to start doing shoulder shrugs/rotations every hour, with other upper-back exercises three times a day. I'm about 30 years too late in starting, and back curvature is irreversible.
Hatha yoga is entirely zero-impact, as are most of the warm-up exercises from aikido and much of karate. For the hand tendons, try the following: make a fist with one hand, curling the fingers so tightly that there is no space inside. (Can't do it? Your tendons need stretching!) Cross your thumb over the middle knuckles, as in sign language for the letter 's'. Now use your other hand to squash your first two fingers even flatter to make a right angle with the back of the hand. That's the proper configuration for a karate fist. Of course, opening the hand is equally important. There are exercises for that, and for finger dexterity, strength, and blood flow.
Adverse mechanical tension (AMT), defined by Australian
physical therapist Elvey, is often responsible for chronic finger,
hand, wrist, elbow, arm, shoulder, chest, lower back, or neck
pain (e.g., whiplash) that doesn't respond to therapies for RSI,
tendinitis, bursitis, arthritis, or mental problems:
anti-inflammatory drugs, physical therapy (ultrasound, ice,
stretching and exercise, deep tissue massage, biofeedback,
Feldenkreis therapy), anti-depressants, anti-seizure medications,
etc. AMT is a diffuse adherence of the nerves in the neck
and shoulder region leading to pain and numbness in the arms.
Carpal Tunnel Syndrome (CTS) strongly affects a single nerve
bundle, but generalized AMT is invariably present. Diagnosis is
via an Upper Limb Neural Tension Test, or Elvey Test, where the
arm is stretched in a way that can trigger "the entire pain"
reported by the patient. For example: Stand up and use your right
hand to pull your left shoulder down. Turn your left hand palm
forward (elbow straight, fingers down) and then twisted outward.
Bend your left wrist backward. Without letting your left shoulder
rise (important!) slowly raise your left arm directly out to the
side. When you feel the stretch. touch your right ear to your
right shoulder. This is the "median nerve biased" AMT stretch.
Compare range of motion and pain with the other arm, if symptoms
are on only one side. Very few physicians in the US are familiar
with the test. One book available in the US is Butler's
"Mobilization of the Nervous System" (Williams & Wilkens).
[Peter Bower, M.D.
Don't use a wrist rest that pushes your keyboard too far
from your body; elbows should be at your side. (Sit up straight
and don't hunch your shoulders forward.) Firm wrist rests can be
as much a danger as a help: Avoid extended pronation of the hands
-- twisting to keep palms down -- and pressure on the carpal
tunnel by resting with your palms facing each other. Better yet,
rest your hands palm-up in your lap to relax your shoulders and
open up your chest to deep breathing. (Some people like to type
with a lap keyboard.) [
One computer health trainer -- and former sufferer --
is Gary Lawrence Karp
A source of articulated keyboards and other aids is AliMed,
297 High Street, Dedham, MA 02026-9135; 800-225-2610. [R. Kelly
Fairbanks
Repetitive stress is common, but not everyone is equally
susceptible to damage. One possible difference is peripheral
neuropathy induced by neurotoxic chemicals: outgassing from
particle board and from synthetic carpets, vapors from whiteboard
markers, organophosphorus insecticides, acrylamide, etc.
Clinical signs of depolarization blockade of the neuro-muscular
junction can develop one to three weeks following a single
organophosphorus exposure. Hexacarbons such as n-hexane or
methyl butyl ketone are more common in office and factory
environments, and cause different patterns of nerve and muscle
damage. Nerves can also by damaged by lead, carbon disulfide,
or severe vibration. [Patricia P. Wilcox
<71340.142@compuserve.com>.
A study in the J. of the National Cancer Institute found no association between residential radon levels and lung cancer, perhaps due to DNA repair at low levels of exposure. [Robert L. Park, WHAT'S NEW, 1/13/95.]
5> Office setup:
The following comes from Pam Black, Business Week, 8/17/92:
Your office should have soft, indirect overhead lighting and shadowless task lighting. (Luxo asymmetric desk lamps for $150-$260 are good for lighting your keyboard and desk.) Most office lighting is too bright, so consider removing bulbs or installing $22-$55 parabolic louvers to direct light downward. Avoid any source of light reflecting on your screen or shining in your eyes. $90 glass or plastic screens can reduce glare, but are difficult to keep clean. A visor-like hood for your monitor can also help.
The top of your monitor should be at eye level or slightly below, so that you don't have to crane your neck. Put books under the monitor if necessary, but don't block airflow to your CPU. Adjustable monitor stands are useful if several people use one computer. Any document holder should be next to or below your screen, at the same focal distance. Telephone headsets ($80-$100) allow you to keep moving freely if you're on the phone a lot.
Your chair seat should be horizontal, but sloped at the front so there's no pressure behind your knees. Feet should be flat on the floor (or on a footrest) with the top of your thighs horizontal. (If the seat is too low, you'll have too much pressure on your hips. Sitting on your wallet can lead to stabbing leg pains.) You need lower-back support to maintain proper spinal curvature and discourage slumping. Adjustable (or "ergonomic") chairs are generally considered essential, but cost $400 to $1K. If you're into low-tech solutions, a straight-backed chair and several firm cushions can be made to work.
Your keyboard should be at elbow level, or perhaps slightly lower. Stow-away keyboard holders that attach to the edge of your desk are made by Flex-Rest (Provincetown, MA) and Proformix (Whitehouse Station, NJ). The latter, for $300, includes a palm rest, mouse pad, and above-the-keyboard document holder.
Wrist rests often help. Although the rest shouldn't support your weight while typing, it can be effective in keeping your wrist joints horizontal. Bent wrists -- up, down, or sideways -- are a major factor in tendinitis and carpal tunnel syndrome. Different people like different widths and firmnesses of pads, at different keyboard distances. (A rolled up towel is especially good on hot, sweaty nights.) Whatever you use, make sure that your shoulders and arms are relaxed -- but not slumped!
People with large or small hands need appropriate input devices. Mice and trackballs should let your hand lie flat and should have easy-to-reach buttons. Large trackballs tend to be easier to use. Graphic artists should get drag-lock buttons to avoid click-and-drag actions.
Alternative keyboards are starting to reach the market. A minimal-motion $1,200 Datahand from Industrial Innovations (Scottsdale, AZ) is available now. (Minimal motion may not be desirable. CTS was less of a problem with manual typewriters. I suspect that the more your tendons lock up, the greater your risk of cumulative trauma.) A center-humped $590 Comfort keyboard from Health Care Keyboard (Menomonee Falls, WI) and a wide-split $690 Kinesis keyboard from Kinesis (Bellevue, WA) should be on the market now.
Take frequent short breaks. The best defense against wrist problems is to rest, massage, or exercise your hands often.
6> Cumulative trauma disorders:
Cumulative trauma disorders (CTDs) make up 61% of all workers' compensation claims, up from 18% in 1980. (Not all of the claims are computer-related, of course.) One theory is that CTDs are the result of sustained posture -- especially bad posture -- that leads to ischemia: a reduced blood supply or perfusion. Waste builds up; muscles, tendons, and ligaments become irritated; and damaged tissues are not repaired. In other words, get up and stretch. [Michael Sauda (sauda@maine.bitnet), C+HEALTH, 7/1/93.]
Holding tension in any area can create or aggravated skeletal problems. Hatha yoga, Alexander Technique, and Feldenkreis address both posture and tension. [John Naples (a01jrn1@mvs.niu.edu), C+HEALTH, 7/1/93.] (Massage, rolfing, and shiatsu are also useful.)
Use a chair that supports the hollow of your back. When you look down, pull your chin in instead of flopping your head forward. Leaning back in your chair is good for your spine. Get up and bend your spine backward every 20 minutes. [New Zealand Dept. of Labour, "Occupational Overuse Syndrome." Dan Wallach (dwallach@cs.princeton.edu), Typing Injury FAQ, 10/30/93.]
CTDs are multifactorial, with no single cause. Risk factors are repetition, sustained static exertion, forceful exertion, localized mechanical stress (contact pressures), and awkward posture (e.g., bad wrist position). For factory workers, add vibration and cold temperatures. Force and repetition together are especially bad. [Chris.Grant@um.cc.umich.edu, C+HEALTH, 7/2/93.]
Most of the risk factors relate to reduced blood flow. For instance, factory workers who wear gloves may reduce tactile sensation, leading to stronger gripping and reduced perfusion. Smoking also reduces blood flow. Repetitive motion reduces the time during which healing could take place. [Michael Sauda (sauda@maine.bitnet), C+HEALTH, 7/2/93.]
Several types of medical practitioners treat tendinitis. Physicians are a good place to start, but chiropractors also deal with skeletal problems. Physical medicine and sports medicine are relevant, and physical therapists are often recommended by physicians.
A physiatrist is a physician who specializes in physical rehabilitation, completing a 3 year residency with training in orthopedic and neurologic aspects of disease. Physiatrists diagnose problems and design therapies for muscle, nerve and back injuries. This is a new field of holistic therapy, and physiatrists sometimes differ with physical therapists about proper treatment. [Janet Soper (ifjls@asuvm.inre.asu.edu) and Gail Hall (ghall@vax1.trincoll.edu), C+HEALTH, 3/31/93.]
Myotherapy (aka trigger point therapy) is said to be good for headaches and repetitive strain injuries. Call Bonnie Prudden Inc., (602) 529-3979, for a catalog or therapist referral. The standard book on this pressure-and-stretching approach is "Pain Erasure -- The Bonnie Prudden Way," (Ballantine, NY, 1984) by Bonnie Prudden. [Richard Donkin (richardd@hoskyns.co.uk), C+HEALTH, 11/16/92.] (I gather that a trigger point is a small knot of tension or sensitivity that can be eased by massage.)
Alexander Technique is a holistic practice aimed at root causes of problems instead of just symptoms. It includes training in sitting, standing, walking, and lying down. Teachers in England undergo a three-year program accredited by the Society of Teachers of The Alexander Technique. There is no school for formal certification in the US. A local musicians' union may be able to recommend good instructors. (Alexander was an actor, and Alexander Technique is common among dancers and thespians.) Richard Donkin (richardd@hoskyns.co.uk) recommends it for RSI; Pam Otsuka used it to help clear up carpal tunnel syndrome from typing and violin. [pam@hpsrmjs.sr.hp.com, C+HEALTH, 11/23/92.]
Alexander's original technique was just to crane your neck as if trying to see over a crowd. This straightens your spine, lengthens your neck, relaxes the throat, and generally improves posture. (In China, this is related to moving chi to the top of your head. It is also similar to the "neck lock" of certain yoga postures, and to the physical therapists' "chin tuck.") Modern Alexander Technique therapy includes detailed study of your sitting, standing, and walking postures, often with help from a support group.
7> Exercises:
Appropriate exercises strengthen tendons as well as muscles. They also improve blood flow, building resistance to stress. Aerobic exercise can help. [Clifton Royston (cliftonr@netcom.com), sci.med.occupational, 8/6/93.]
Strain in your wrist often comes from tension in your back and shoulders. Paul E. Hoffman recommends 10 repetitions each of these exercises. Stand with your knees unlocked. To warm up: Hunch your shoulders, push them straight back, then drop them down to their original position in an arc. (Shoulder shrugs.) Full exercise: Put arms almost straight out in front, elbows slightly out, backs of hands together. Move shoulders up and back as before, letting elbows bend 70-90 degrees. Rotate forearms until palms are up and little fingers touching, then stretch your arms out in front as you drop your shoulders. Alternative exercise: Put arms straight out to the sides with palms facing backwards. Rotate palms forward and stretch your arms further as you drop your shoulders. [phoffman@orac.holonet.net, sci.med.occupational, 12/20/92.]
Tendinitis and wrist braces can weaken forearm muscles. Exercises recommended by one physical therapist: 1) Let your hand hang over a table edge, palm down. Lift it up and down ten times, twice per day. You can eventually add weights. 2) Same as #1, palm up. 3) Same position, but holding a hammer at right angles. Twist your forearm slowly through 180 degrees. Move the hammer head out when you can take more torque. 4) Same as #2, but with a fist hanging over your knee (while sitting). Stretch rubber bands to your foot for more of a workout. [Laura Lemay (lemay@netcom.com), sci.med.occupational, 8/3/93.] (This was recommended for one specific case. It might be exactly the wrong treatment for others.)
Circle your fingers and thumb with a rubber band, then open your hand repeatedly to exercise the extensor muscles and tendons. Smaller groups of fingers can be opposed for sideways opening, as in "V for victory" or the Vulcan salute. Or you can loop a rubber band over the back of one finger and practice lifting up. (Prestidigitators develop extreme finger control and independence. Finger exercises have also been used in advanced yoga practice.) Similar exercises can be done with Power Putty, but I find them awkward. Payless Drug sells an $8 flat rubber exerciser with finger holes that probably works like the rubber bands.
Good posture requires a nearly-straight, flexible spine. (Yoga devotees consider spine flexibility a principle source of good health, long life, and mental alertness.) Keep your knees bent to straighten out the lower spine -- standing, walking, carrying a child, lying down (e.g., with a pillow under your knees), even sleeping. Tipping your pelvis toward your navel also helps, especially if your guts are spilling forward in a "beer belly." Walking should really be gliding or striding as in the Oriental martial arts -- not the head-bobbing stilt-walking of the West. Or use the hip-rolling stride and toe push-off of relaxed long-distance walkers, which feels like being pulled by a string at your navel. A cup of water held against your belt buckle shouldn't slosh as you walk. (Only try this at home, kids! Carrying a book or jug on your head also works, but your focus of attention is too far from the walking action. What you really want, in robotic terms, is a compliant control regime so that your center of gravity moves easily in a horizontal plane. Tai chi push hands practice can help develop this.)
Rolling around on mats for aikido or judo can benefit the shoulders and spine, but be sure to do warm-up exercises. My own curved spine -- kyphosis or kyphoscoliosis -- and slumped shoulders are helped by lying with a large cushion or rolled sleeping bag under my middle back for 5-20 minutes, or by lying at the end of a bench or couch so that my upper back is unsupported and can stretch. (This hurts at first, especially when sitting up again -- but my pain stopped as the spine developed flexibility.) I suspect that backpacking also straightens the upper spine, but it may depend on the pack. Another approach is to loosen the shoulder blades with deep 20-second stretches against a wall or room corner, or with exercises that push your arms behind your back. (One is to place your hands on a table behind you, elbows bent, then lower your body. Another is to let your arms hang back over the arm of a couch as you do the face-up back stretch mentioned above.) Hatha yoga flexes the upper back with "sway-back" exercises in push-up positions (e.g., surya namaskar) or a cross-legged sitting posture with the arms pushing the upper body upward. (Real masters can do bridges that most Americans can only dream of.) Karate and aikido warm-ups often use a "scooping push-up" related to surya namaskar, as well as stretching and twisting poses similar to yoga's paschimottanasana and ardha-matsyendrasana. I haven't tried massage, but the deep-tissue forms (e.g., Chinese massage, back-walking, rolfing) are likely to be helpful.
Some people like knee chairs; others can't endure the lack of back support. I haven't heard of anyone sitting cross-legged in front of a computer, but the sitting postures of Hatha yoga (siddhasana, etc.) and Zen meditation keep the spine aligned vertically. (I find that they also improve my bent-kneed standing and walking/gliding postures after I get up.) Use a cushion and start with a simple cross-legged "tailor" position. Full lotus posture -- padmasana, with both soles turned up on opposite thighs -- is painful without years of practice, and benefits meditators chiefly by keeping them awake. (It also keeps them from falling over during trances or -- ahem -- sleep.) Lesser contortions are simply efficient ways to sit without tiring. Squatting is also good for the pelvis and lower back, but seems impossible unless you grew up doing it. Head stands and other yoga exercises are said to be good for the back, but I wouldn't recommend them while typing.
If you want reasonable fitness in minimum time, check out "Total Fitness in 30 Minutes a Week" (Pocket Books, 1975) by Laurence E. Morehouse and Leonard Gross. The first 210 pages are motivational and cautionary. (E.g., make sure your heart can stand exercise!) Chapter XI then presents three 8-week exercise programs to build moderate muscle tissue, then endurance, and then strength. The daily training involves one minute of limbering up, then 4 minutes of pushaways (i.e., push-ups against a wall, desk, bed, or at whatever angle you can manage) and sitbacks (from sit-up position with knees bent and feet hooked under something, but leaning back and holding). (Abdominal muscles are the only ones that bulk up from isometric exercise.) Then 8 minutes of aerobic movement with interspersed slow periods. (Yes, that's at least 70 minutes/week, but building muscle is harder than staying in shape.) Also, stand or walk for at least two hours per day (!), stretch frequently, and lift a child or heavy object at least once each day.
For muscle building, set the difficulty so that you can do sets of 20 pushaways and 20-second sitbacks; then do aerobic exercise to 60% of your maximum heart rate (220 minus your age). For endurance (the second 8 weeks), back off so that it takes 40 or 50 fast pushaways to tire you out; do easy sitbacks for 40-50 seconds or for 10 seconds each at three increasingly difficult angles; and reach 70% of your maximum heart rate. For strength (the third 8 weeks), raise your feet or add weights so that 1-5 pushaways are all you can manage; do one deep sitback for five seconds; and use most of your workout time for aerobic exercise at 80% of your maximum heart rate Then start a maintenance schedule of sports and/or exercise to keep yourself at the 80% level.
But it's better you should join an exercise class.
-- Ken
A man can succeed at almost anything for which he has unlimited enthusiasm. -- Charles M. Schwab.
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Publisher/Editor: Dr. Kenneth I. Laws, 4064 Sutherland Drive, Palo Alto, CA 94303, USA. Phone: (415) 493-7390. Internet: laws@ai.sri.com (courtesy of SRI International). Copyright (C) 1995 by Kenneth I. Laws. Computists' Communique is a service to members of Computists International. Members may make copies for backup, direct mentoring, or recruiting, and may extract occasional articles if attribution is given.
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