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Personal Digital Assistants (PDAs), such as Blackberries, have revolutionized how we work. With a simple roll of the thumb, we can access e-mail, calendars and contacts at all times of the day or night. Small, portable and easy to use, these devices are very popular. But their small size can also create problems that may lead to musculoskeletal disorders (MSDs).

Our thumbs aren’t designed for typing
Most people use their thumbs to scroll and send messages on a PDA. But our thumbs are naturally quite clumsy and were never intended for this type of activity. On a normal-sized keyboard, thumbs are only used for simple, relatively infrequent movements, like striking the space bar.

A PDA encourages overuse of the thumb and inappropriate thumb positions that can cause swelling and joint pain. Eventually, excessive PDA use may lead to more serious MSDs, such as carpal tunnel syndrome.

Here are some tips to help you avoid ‘Blackberry thumb’:

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Try not to overuse your PDA. Limit yourself to two hours or less each day. Use the phone or your computer to communicate whenever possible. Or use a portable keyboard that’s specially designed for a PDA.

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Avoid keying whenever possible. Send text in bullet points or learn keyboard shortcuts. Many devices offer ways to copy and paste text or allow you to accept automated text format, where the device fills in the words for you.

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When keyboarding, hold the PDA in a relaxed grip, with your thumbs on the keyboard and your fingers wrapped around the back of the device.

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Avoid holding your thumbs in the air when you’re not typing – rest them lightly on the keyboard.

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Take frequent rest breaks.

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Stretch thumbs and fingers frequently to relax tension. Here are three simple stretches you can do anywhere:

1)	Tap each finger with the thumb of the same hand – repeat five times.
2)	Open your hands and spread the fingers as far apart as you can – hold for 10 seconds and repeat eight times.
3)	Fold your hands together. Turn your palms away from your body as you extend your arms forward. Hold for 10 seconds and repeat eight times. Extend your arms overhead. Hold for 10 seconds and repeat eight times.