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In our increasingly digital world, prolonged computer use has become a staple of daily life for many professionals, students, and remote workers. However, this convenience comes with risks, including repetitive strain injuries (RSI) such as tennis elbow (lateral epicondylitis) and potential aggravation of arthritis in the elbows, wrists, and hands. These conditions often stem from poor ergonomics, repetitive motions, and lack of breaks, leading to inflammation, pain, and long-term joint damage. Fortunately, with mindful habits, ergonomic adjustments, and preventive exercises, you can minimize these risks and maintain optimal health. Below are 50 practical tips, drawn from expert sources like ergonomics guidelines and medical advice, to help you stay injury-free while working at your computer.

1. Invest in a narrow keyboard to reduce the reach for your mouse, bringing it closer to your body for better alignment.
2. Use a quality keyboard tray that positions your keyboard and mouse lower, closer to your lap, to keep your elbows at a more natural angle.
3. Remove armrests from your chair or lower them to avoid pressure on your elbows and forearms during typing.
4. Avoid using wrist rests or mouse pads with built-in supports, as they can create contact points that irritate tendons.
5. Stretch your muscles regularly throughout the day, focusing on forearms, wrists, and elbows to maintain flexibility.
6. Incorporate upper body strength-training exercises into your routine to build resilience against repetitive strain.
7. Prioritize getting at least 8 hours of sleep nightly to allow your muscles and tendons time to recover from daily use.
8. Stay hydrated and optimize your nutrition with vitamins C and D to support tendon health and reduce inflammation.
9. Avoid relying on ice, cortisone shots, or braces as primary treatments, as they may mask symptoms without healing the root cause.
10. Seek professional massage therapy to release tension in forearm muscles and prevent degeneration.
11. Learn self-massage techniques for your elbows and forearms to alleviate pain between professional sessions.
12. Adjust your desk height so your forearms are parallel to the floor while typing, reducing strain on elbows.
13. Keep your keyboard and mouse close to avoid extending your arms, which can lead to golfer’s or tennis elbow.
14. Use wrist support only if it promotes neutral positioning, but avoid if it causes pressure points.
15. Maintain good posture by sitting upright with shoulders relaxed to protect your joints during activity.
16. Keep your wrists straight while typing to prevent strain on elbows and wrists.
17. Configure your workspace for proper posture, including an adjustable chair that supports your lower back.
18. Choose an ergonomic keyboard and mouse designed to reduce repetitive motions.
19. Take regular breaks to stand, stretch, and change posture every 30 minutes.
20. Strengthen your arms to make them more flexible and resistant to injury.
21. Avoid repetitive arm and wrist movements by varying tasks when possible.
22. Use your shoulder and upper arms to distribute strain away from your elbow.
23. Prevent full bending or straightening of your arm during extended computer sessions.
24. Avoid working with a bent wrist; keep it neutral to minimize elbow stress.
25. Discuss job rotations or workstation changes with your employer to reduce strain.
26. Hold your mouse with a looser grip to ease tension in your hand and elbow.
27. Alternate between sitting and standing at your desk to reset posture and give elbows a break.
28. Set your chair height so your feet rest flat on the floor with 90-degree angles at hips and knees.
29. Rest your elbow if pain starts, avoiding activities that aggravate it.
30. Use over-the-counter pain relievers like ibuprofen for short-term relief from inflammation.
31. Apply ice packs for 15 minutes, 3-4 times a day, to reduce swelling.
32. Wear a forearm strap or brace during computer use to offload stress on tendons.
33. Warm up your arms with stretches before starting long computer sessions.
34. Modify repetitive movements, such as switching mouse hands periodically.
35. Use painkillers like paracetamol before pain intensifies.
36. Apply heat or ice packs for 10-15 minutes every few hours to manage stiffness.
37. Perform gentle stretching exercises daily to prevent joint stiffening.
38. Strengthen biceps and triceps with light weights or resistance bands.
39. Avoid prolonged rest beyond a few days to prevent muscle weakening.
40. Consult a physiotherapist for personalized exercises if pain persists.
41. Perform mobilize stretches by gently rolling a ball under your forearm to release trigger points.
42. Do towel twists: Grip a towel and twist it like wringing water to build forearm strength.
43. Practice fist clenches slowly to improve grip without straining elbows.
44. Extend your wrist against resistance to strengthen extensors and prevent tennis elbow.
45. Seek early treatment for any signs of pain to prevent chronic issues like arthritis.
46. Ice your elbows after long sessions to reduce post-use inflammation.
47. Use anti-inflammatory creams on the elbow for localized relief.
48. Take 5-minute breaks every 30 minutes of typing to allow tendons to recover.
49. Position your monitor at eye level to avoid neck strain that can cascade to elbows.
50. Incorporate cardiovascular exercise into your weekly routine to improve overall circulation and joint health.

By implementing these tips consistently, you can significantly reduce the risk of computer-related injuries. Remember, if pain persists, consult a healthcare professional for personalized advice. Staying proactive about your ergonomic setup and daily habits is key to long-term health in a tech-driven lifestyle.