RSIdata

Sorehand is a listserv discussion group about RSI's. Its web site at www.ucsf.edu/sorehand/ contains archives, instructions for subscribing and a list of resources.

The National Institute for Occupational Safety and Health (NIOSH) (800) 356-4674, www.cdc.gov/niosh/homepage.html publishes extensive information about workplace health issues.

There are many regional Committees on Occupational Safety and Health (COSH's) listed at www.apwu.org/SH/cosh.htm

The two Massachusetts COSH groups are MassCOSH (617) 524-6686 and Western MassCOSH (415) 731-0760.

RSI Action (617) 247-6827, info@rsiaction.org, www.rsiaction.org is a Boston-based volunteer organization. The group sponsors several large RSI-related events a year, coordinates RSI support groups, maintains a referral book of RSI-related health providers, and runs RSI Drop-in, an informal group that shares information about preventing, recovering from, and dealing with RSI's.

RSI Action's RSI Drop-in meets the first Wednesday of every month from 5:30 pm to 7 pm at 650 Beacon Street in the Kenmore Square neighborhood of Boston. The building is a few doors to the right of the Barnes & Noble bookstore, and very close to the Kenmore Square T station (served by the Green Line B, C and D trains and many bus lines; T web site: www.mbta.com).

Parking in Kenmore Square can be challenging. There is a paid parking lot on nearby Deerfield Street. Mapquest map: tinyurl.com/6rzwz. The drop-in meeting room is on the 4th Floor of 650 Beacon Street, in the room to your left as you exit the elevator. The RSI Action referral book is usually available to look at during the Drop-in.

Findadoc, at www.engr.unl.edu/ee/eeshop/findadoc.html , is a list of doctors evaluated by people with RSI's. The site also contains links to further lists of doctors and various types of therapists.

What got me better was a combination of four things. Neuromuscular therapy helped get the tightness out of my muscles, which in turn allowed my tendons to heal. Movement therapies made me much more aware of how to move in better ways and to keep my muscles relaxed -- I can't stress too much how important these are for both healing RSIs and preventing them from returning. I also did a lot of gentle stretching and did whole body exercise that didn't tighten my muscles, like walking. I also made sure my body had the resources it needed to heal -- plenty of water, good nutrition and plenty of sleep. Your body does all its healing during sleep.

Neuromuscular Therapy:
Deep tissue massage -- both Trigger Point and Myofascial -- were key to my getting better. A good massage therapist who knows how to treat RSIs will be able to massage even tender areas without them hurting after the session.

Bonnie Pruden Myofascial Therapy helpline: (520) 529-3979
Here are two Boston-aarea muscular therapists who have treated many people with RSIs and who have helped me immensely:

Christina Abbott at the Abbott Center in Westwood: (781) 326-3841
Katie Keane on Beacon Street in Brookline, between Kenmore Square and Coolidge Corner: (617) 734-0913

Corola DiLorenzo is another very good neuromuscular therapist who helped me get better. She is now in Oregon: (503) 771-8747

Movement Therapies:

I found both the Alexander Technique and Tai Chi very useful for learning how to sit at a computer and use voice recognition in a relaxed way. They are also a key reason why I can now do things like juggle and play violin and recorder without hurting my hands. I found Tai Chi to be too hard on my hands when I was in acute pain, but once I was a little better, it helped speed the healing process.
North American Society of Teachers of the Alexander Technique: (800) 473-0620
I took Alexander lessons from Cécile Raynor in Brookline: (617) 325-0881 or alexandertec.com
I also found Brookline Tai Chi very helpful: (617) 277-2975
Brookline Tai Chi allows you to try out a class before committing to it and also allow you to go to several sessions of a class a week for no extra charge. The teachers there are also used to helping people who are injured and are aware of RSIs.

The Department of Industrial Accidents (617) 727-4900 is the State agency that oversees Massachusetts' Workers Compensation program. They publish booklets on Workers Compensation for employees and employers. Workers Comp. is private insurance that Massachusetts employers are required to carry. The insurance pays medical costs for work-related injuries, provides salary replacement payments for workers who cannot work due to these injuries, and provides vocational rehabilitation for those who must change jobs due to the injuries.

Most states passed Workers Comp. laws early this century. Under most of these laws injured workers gave up the right to sue an employer over an injury in exchange for no-fault Workers Comp. insurance. There are many tricky points to Workers Comp., and if you have filed a claim, you should read up on it (see Books section). You can also find a Workers Comp. lawyer to help. (Workers Comp. lawyers do not require out-of-pocket fees.) If you have been hurt on the job, make sure your human resources department files a medical Workers Comp. claim right away. You shouldn't have to use your personal health insurance to pay for injuries that happen on the job.

The Workplace Injury Litigation Group (303) 830-0112 maintains a list of Workers Comp. lawyers throughout the U.S.

Under the Americans with Disabilities Act (ADA), a workplace must make reasonable accommodations for a disabled worker. These accomodations can include ergonomic equipment, a workplace evaluation by an occupational therapist, and appropriate computer hardware and software.

The U.S. Equal Employment Opportunity Commission (EEOC) has an ADA helpline (800) 669-3362 and website www.eeoc.gov/laws/ada.html

Nolo Press (800) 992-6656, www.nolo.com publishes self-help books on law.

Backcare Basics (781) 455-9101/(800) 858-8987 in Needham and Relax the Back Store (617) 277-7767/(800) 596-2225 in Brookline sell ergonomic furniture and office equipment.

Maverick Designs (617) 783-0274 in Brookline sells unfinished pine furniture and will build to your specifications. The end product is sturdy and inexpensive. If you have a plain desk or table already you can make it into a better workstation with a couple of items in the $20-$40 range that are custom-built to the correct heights for you: a monitor holder, and a freestanding, reverse-tilt keyboard holder.

Posture Education Products Inc. (800) 392-0363 sells a seat insert for about $140 that is very useful for keeping your posture straight and can be used on any kind of chair. It was developed by an Alexander Technique teacher.

Hello Direct (800) 444-3556 sells many types of telephone headsets and other telephone tools.

The Thera Cane Co. (800) 274-3566 makes the Thera Cane, a self-massage tool that lets you do trigger point therapy on yourself.

AliMed (617) 329-2900/(800) 225-2610 and North Coast Medical (800) 821-9319 sell useful medical supplies and ergonomic devices including easy-to-grip kitchen tools and pen grips. Call for catalogs.

Bicycle stores sell bicycle handle grips that can be adapted to fit kitchen knives and mop handles.

Kitchen supply stores often stock the "Good Grips" brand of kitchen tools, which have large, rubber handles.

Sports stores sell weight lifting gloves, which are useful for driving because they provide padding and a good grip.

Bilbo Innovations' (800) 203-0092, www.bilbo.com Step On It! foot pedals replace mouse clicks or any series of keystrokes. The three pedals cost about $100 and are only available for the PC.

Wacom's PenPartner pen tablet allows you to move the mouse by waving the pen above the tablet and drag objects or select text by dragging the pen across the tablet. PenPartner is available for about $80 (4"X 5") for both PCs and Mac's directly from Wacom (800) 922-9348, www.wacom.com/PenPartner/index.html or from resellers.

Terry Co. (315) 451-6394/(800) 824-4599 in Liverpool, NY, modifies electronic equipment. They can add foot switches to a tape recorder, for example. Terry Co. also sells mice and track balls for PC's and Mac's that have foot pedal replacements for the buttons. Prices for these range from $125 to $200. They will also modify equipment you already own.

Allegheny Office Products (800) 798-8825 sells office equipment including dictation machines.

Local universities and colleges often run job boards to match college students to odd jobs from house cleaning to word processing. Boston University's service can be reached at (617) 353-2890. The Massachusetts Institute of Technology (MIT) student employment number is (617) 253-1000.

The Boston Voice Users Group meets on the second Tuesday of the month at 7:30 at MIT, usually in room 2-135, or a room nearby. Notices About Boston Voice Uses Group meetings are usually posted on the voice users lists.

Dragon Systems' NaturallySpeaking and IBM's ViaVoice are full speech recognition software programs that let you dictate without pausing between words and have large active vocabularies. They allow varying degrees of command and control functions like switching among Windows, launching new programs and activating pull down menus.

AM Technologies (617) 928-1758 is a Boston area Dragon Systems reseller that does free on-site demos.
Compu Media (508) 461-9900 is a Boston area IBM voice systems reseller that does free on-site demos.

Currently Dragon NaturallySpeaking has the largest following among people who want to do hands-free computing. Several versions of the software are available. NaturallySpeaking Preferred allows you to dictate using normal continuous speech and has built-in macro commands that allow you to control your computer by voice. Naturally Speaking Professional is more expensive, but much more useful because it allows you to write your own macros and use macros other people have written. There are also versions of Naturally Speaking Professional that include legal or medical vocabularies.

I have some speech resources at www.scriven.com that work with NaturallySpeaking Professional. I'm also involved with a larger effort to produce a speech interface.

NaturallySpeaking version 8 requires a fast computer with a lot of memory -- a 3.2 gigahertz Pentium 4 processor or 3700 AMD processor and one gigabyte of memory at minimum; the more MHz and memory you have, the better. It's also helpful to have a fast hard drive -- 7200 rpm for a laptop and 10,000 rpm for a desktop. If you are buying a computer keep in mind that subsequent versions of the software will take more compute power and memory. It's also important to have a compatible sound card or a USB pod (a sound card that plugs into a USB port) and a good noise-canceling microphone. The Andrea USB pod works well. The best noise-canceling headset is the Sennheiser ME3. The Sennheiser is especially good at canceling out ambient noise like loud fans or air conditioners. A cheaper alternative is the noise-canceling VXI Parrot -- the version without the battery box generally works better. Both the Sennheiser and the Parrot are relatively comfortable and light.

www.synapseadaptive.com/joel/welcomeapage.htm is maintained unofficially by Joel Gould, the architect of Dragon System's NaturallySpeaking voice recognition software. It contains detailed information about the software and several useful utilities.

http://brightok.net/~edrose/page10.html is an excellent list of advice about how to install and train NaturallySpeaking. It also includes advice on hardware. It is maintained by Ruth Rose, who uses voice recognition software and is a frequent contributor to the voice recognition list.

When you're learning a new speech recognition program, take your time. Remember that you're learning a new skill, and give yourself the time to learn it well. The software gets more accurate over time because it learns as you correct it, but if you don't train it correctly it doesn't get better, which perpetuates a cycle of frustration and misrecognition. With a fast computer and a few days to learn the software, you should be able to get recognition rates above 95 percent and type 70 to 130 words a minute or more including the time it takes to correct misrecognitions.

It is very important to take care of your voice when using dictation systems because speech recognition is inherently hard on your voice, just like sitting in front of a computer all day and typing on a keyboard is hard on your hands, arms, shoulders and neck.

Keep hydrated (64 ounces of water every day, plus an extra 8 oz. for every caffeinated coffee, soda, or tea you drink because caffeine dries you out), keep relaxed, take breaks, sit up straight, make sure your monitor height is adjusted correctly, breathe deeply and regularly, and pay attention to supporting your voice with your breath. Taking breaks is extremely important, both for your hands and your voice. Get in the habit of doing a quick stretch every 10 to 15 minutes, and taking a 10 to 20 minute break every hour, minimum. Set alarms if you have to.

If dictating makes you hoarse, see a doctor right away. Voice therapy and breathing exercises can help you learn to use your voice better. It also helps to tape record a session with your computer and listen. You'll probably be able to tell where and how you're straining your voice.

This sounds a little silly, but it works: If you pretend the computer is a small child who is trying to do what you say, but, understandably, makes mistakes, especially when presented with a new task, you'll probably be more patient with it. This, in turn, will keep frustration out of your voice, which will both improve recognition and reduce voice strain. A similar trick is to name your computer. It might also help to put a picture of someone who makes you smile near the monitor.

RSI-Related Books:

Repetitive Strain Injuries: The Complete Guide to Alternative Treatments and Prevention

by Timothy J. Jameson, D.C.
Keats Publishing, Inc., New Canaan, CT, 1998
ISBN 0-87983-802-7 $14.95

This book provides a comprehensive overview of RSI injuries and describes a wide variety of treatments including Physical and Occupational Therapy, Massage Therapy, Chiropractic, Acupuncture and Traditional Chinese Medicine, Homeopathy, Movement Therapies, Biofeedback, Guided Imagery, Meditation, T'ai Chi and Yoga. It also provides an excellent chapter on how nutrition relates to RSI's, and good advice on when and what types of stretching and strengthening are appropriate for people with RSI's. It also includes a comprehensive list of resources including further reading and Web sites.

It's Not Carpal Tunnel Syndrome: RSI Theory and Therapy for Computer Professionals
by Suparna Damany, MSPT and Jack Bellis
Simax, Philadelphia PA, 2000
ISBN 0-9655109-9-9 $19.95

This is another comprehensive overview of RSI injuries. Damany is a therapist from Allentown PA who has a lot of hands-on experience treating RSIs, understands how different they are from other types of injuries, and explains this well. It also includes a good stretching exercises and a comprehensive list of resources.

The Carpal Tunnel Syndrome Book: Preventing and Treating CTS, Tendinitis and Related Cumulative Trauma Disorders
by Mark A. Pinsky
Warner Books, New York, 1993
ISBN 0-446-36527-0 $5.99

The Natural Treatment of Carpal Tunnel Syndrome: How to Treat "Computer Wrist" Without Surgery
by Ray C. Wunderlich, Jr., M.D.
Keats Publishing, Inc., New Canaan, CT, 1993
ISBN 0-87983-609-1 $3.50

This 50-page booklet concisely defines RSI's, outlines traditional and alternative treatments for RSI's, and explains the theories behind the treatments.

by Joan Stigliani
O'Reilly & Associates, Sebastopol, CA, 1995
ISBN 1-56592-030-9 $21.95

The Survival Guide is a comprehensive look at the various ways computers can bite back, including RSI's, eyestrain, stress, and electromagnetic radiation. Stigliani covers a wide range of issues from preventive measures to equipment to the physiology of injuries. She also includes extensive further resources.

Repetitive Strain Injury: A Computer User's Guide
by Emil Pascarelli, M.D. & Deborah Quilter
John Wiley & Sons, Inc., New York, 1994
ISBN 0-471-59533-0 $15.95

This book was written by a journalist and the doctor who treated her RSI's. It is a good, comprehensive explanation of many aspects of the syndrome, including what it puts you through emotionally. It also contains a list of resources.

25 Steps to Safe Computing
by Don Sellers
Peachpit Press, Berkeley, CA, 1995
ISBN 0-201-88366-X $5.95

This is a 72-page guide to setting up a safe computer work area. It gives brief advice on stretching, RSI's, eyestrain, lighting, equipment setup and stress reduction. It also includes a lengthy list of further resources.

Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries: A Self-Care Program

This book details a comprehensive method of stretching and many exercises designed both to prevent and help cure repetitive strain injuries. The Butler stretching method is very gentle and may be useful even when you're very hurt. Charts allow readers to customize the stretches for their occupations and injuries.

The Whartons' Stretch Book
by Jim and Phil Wharton
Times Books (Random House), New York, NY, 1996
ISBN 0-8129-2623-4 $15.00

This is an excellent guide to Active-Isolated Stretching for the whole body. It also points out common stretching mistakes.

by Deane Juhan
Station Hill Press, Barrytown, NY, 1987
ISBN 0-88268-134-6 $25.95

If you are curious about the inner workings of your muscles, nerves and connective tissue, this is a good place to start learning. Written for the lay person, it delves far into the inner workings of the body while remaining clear and easy to read.

Myofascial Pain and Disorder: the Trigger Point Manual: the Upper Extremities
by Janet G. Travell, M.D. and David G. Simmons, M.D.
Williams & Wilkins, Baltimore, 1983
ISBN 0-683-08366-X $99.00

Travell details trigger point massage therapy, diagrams referred pain, and explains related cell biology in this 700-page medical book. Trigger points are knots that form in over- or mis-used muscles and cause pain, discomfort, and/or numbness. The manual also discusses trigger points as they relate to TMJ.

This book describes a well-accepted method for restoring the body's natural posture and movement and encouraging general relaxation.

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

This book details the methods, including breathing, Yoga, relaxation, imagery and meditation, used by the Stress Reduction Clinic at the University of Massachusetts Medical Center.

by Paul Pitchford
North Atlantic Books, Berkeley, CA, 1993
ISBN 0-938190-64-4 $32.50

This is a comprehensive overview of nutrition that covers many traditions and modern science, and does a good job of explaining the connections among them. It also contains a list of recipes, extensive bibliography and references.

Food - Your Miracle Medicine: How Food Can Prevent and Cure Over 100 Symptoms and Problems
by Jean Carper
HarperPerennial, New York, NY, 1993
ISBN 0-06-098424-4 $14.00

This book points out active ingredients and nutrients in many common foods that can, for example, reduce swelling, boost immunity and relieve pain.

Diet for a Poisoned Planet: How to Choose Safe Foods for You and Your Family

This book examines the science and history behind pesticides and other contaminants in foods. It includes advice on how to avoid ingesting harmful contaminants and how to eliminate those already in your system. Steinman also examines food additives and drinking water.

The Safe Shoppers Bible: A Consumer's Guide to Nontoxic Household Products, Cosmetics, and Food
by David Steinman and Samuel S. Epstein, M.D.
McMillan, New York NY, 1995
ISBN 0-02-082085-2 $14.95

This book ranks many brands of foods, beverages, cleaning products, shop products, pet supplies, auto supplies, craft products, cosmetics and personal-care products according to how safe or hazardous their chemical makeup is to the human body.

by Randolph M. Nesse, M.D. and George C. Williams, Ph.D.
Vintage Books, New York, 1994
ISBN 0-8129-2224-7 $13.00

This book talks about disease in an evolutionary context, and is very good background reading for anyone battling any condition that's difficult to treat. It's also a very well-written and fascinating book that contains many insights about how and why the human body works the way it does.

8 Weeks to Optimum Health: A Proven Program for Taking Full Advantage of Your Body's Natural Healing Power
by Andrew Weil, M.D.
Fawcett Columbine, New York, 1997
ISBN 0-449-00026-5 $13.95

This is a step-by-step guide to better health that includes nutrition, breathing, and exercise. Weil also writes a useful newsletter called Self Healing: Creating Natural Health for Your Body and Mind (800) 523-3296.

Western Massachusetts Coalition for Occupational Safety and Health, Springfield, MA 1995
ISBN 0-9648873-0-4 $9.95

(available from MassCOSH, Jamaica Plain (617) 524-6686 or Western MassCOSH, Springfield (415) 731-0760) This is a basic guide to Massachusetts Workers Compensation Law.

A book containing the actual Workers Compensation Law is available at the Massachusetts statehouse bookstore for $7.00. (Go in the back entrance of the statehouse and the bookstore is down the hallway to your right. Call first (617) 727-2834 to see if they have it in stock).

	RSI-Related Resources: General, Medical, Legal Ergonomic equipment, Speech recognition Books General: www.tifaq.com/information/supportgroups.html contains a list of regional RSI groups. The Los Angeles RSI group web site at www.geocities.com/HotSprings/1702/ contains an extensive list of resources. The following two web sites are maintained by individuals who have RSI's. Both contain extensive advice and resources. www.engr.unl.edu/ee/eeshop/rsi.html , www.amara.com/aboutme/rsi.html Sorehand is a listserv discussion group about RSI's. Its web site at www.ucsf.edu/sorehand/ contains archives, instructions for subscribing and a list of resources. The National Institute for Occupational Safety and Health (NIOSH) (800) 356-4674, www.cdc.gov/niosh/homepage.html publishes extensive information about workplace health issues. There are many regional Committees on Occupational Safety and Health (COSH's) listed at www.apwu.org/SH/cosh.htm The two Massachusetts COSH groups are MassCOSH (617) 524-6686 and Western MassCOSH (415) 731-0760. RSI Action (617) 247-6827, info@rsiaction.org, www.rsiaction.org is a Boston-based volunteer organization. The group sponsors several large RSI-related events a year, coordinates RSI support groups, maintains a referral book of RSI-related health providers, and runs RSI Drop-in, an informal group that shares information about preventing, recovering from, and dealing with RSI's. RSI Action's RSI Drop-in meets the first Wednesday of every month from 5:30 pm to 7 pm at 650 Beacon Street in the Kenmore Square neighborhood of Boston. The building is a few doors to the right of the Barnes & Noble bookstore, and very close to the Kenmore Square T station (served by the Green Line B, C and D trains and many bus lines; T web site: www.mbta.com). Parking in Kenmore Square can be challenging. There is a paid parking lot on nearby Deerfield Street. Mapquest map: tinyurl.com/6rzwz. The drop-in meeting room is on the 4th Floor of 650 Beacon Street, in the room to your left as you exit the elevator. The RSI Action referral book is usually available to look at during the Drop-in. Medical: Findadoc, at www.engr.unl.edu/ee/eeshop/findadoc.html , is a list of doctors evaluated by people with RSI's. The site also contains links to further lists of doctors and various types of therapists. What got me better was a combination of four things. Neuromuscular therapy helped get the tightness out of my muscles, which in turn allowed my tendons to heal. Movement therapies made me much more aware of how to move in better ways and to keep my muscles relaxed -- I can't stress too much how important these are for both healing RSIs and preventing them from returning. I also did a lot of gentle stretching and did whole body exercise that didn't tighten my muscles, like walking. I also made sure my body had the resources it needed to heal -- plenty of water, good nutrition and plenty of sleep. Your body does all its healing during sleep. Neuromuscular Therapy: Deep tissue massage -- both Trigger Point and Myofascial -- were key to my getting better. A good massage therapist who knows how to treat RSIs will be able to massage even tender areas without them hurting after the session. Bonnie Pruden Myofascial Therapy helpline: (520) 529-3979 Here are two Boston-aarea muscular therapists who have treated many people with RSIs and who have helped me immensely: Christina Abbott at the Abbott Center in Westwood: (781) 326-3841 Katie Keane on Beacon Street in Brookline, between Kenmore Square and Coolidge Corner: (617) 734-0913 Corola DiLorenzo is another very good neuromuscular therapist who helped me get better. She is now in Oregon: (503) 771-8747 Movement Therapies: I found both the Alexander Technique and Tai Chi very useful for learning how to sit at a computer and use voice recognition in a relaxed way. They are also a key reason why I can now do things like juggle and play violin and recorder without hurting my hands. I found Tai Chi to be too hard on my hands when I was in acute pain, but once I was a little better, it helped speed the healing process. North American Society of Teachers of the Alexander Technique: (800) 473-0620 I took Alexander lessons from Cécile Raynor in Brookline: (617) 325-0881 or alexandertec.com I also found Brookline Tai Chi very helpful: (617) 277-2975 Brookline Tai Chi allows you to try out a class before committing to it and also allow you to go to several sessions of a class a week for no extra charge. The teachers there are also used to helping people who are injured and are aware of RSIs. Legal: The Department of Industrial Accidents (617) 727-4900 is the State agency that oversees Massachusetts' Workers Compensation program. They publish booklets on Workers Compensation for employees and employers. Workers Comp. is private insurance that Massachusetts employers are required to carry. The insurance pays medical costs for work-related injuries, provides salary replacement payments for workers who cannot work due to these injuries, and provides vocational rehabilitation for those who must change jobs due to the injuries. Most states passed Workers Comp. laws early this century. Under most of these laws injured workers gave up the right to sue an employer over an injury in exchange for no-fault Workers Comp. insurance. There are many tricky points to Workers Comp., and if you have filed a claim, you should read up on it (see Books section). You can also find a Workers Comp. lawyer to help. (Workers Comp. lawyers do not require out-of-pocket fees.) If you have been hurt on the job, make sure your human resources department files a medical Workers Comp. claim right away. You shouldn't have to use your personal health insurance to pay for injuries that happen on the job. The Workplace Injury Litigation Group (303) 830-0112 maintains a list of Workers Comp. lawyers throughout the U.S. The AFL-CIO maintains a web page on RSI's And Workers Compensation at www.aflcio.org/safety/ Under the Americans with Disabilities Act (ADA), a workplace must make reasonable accommodations for a disabled worker. These accomodations can include ergonomic equipment, a workplace evaluation by an occupational therapist, and appropriate computer hardware and software. The U.S. Equal Employment Opportunity Commission (EEOC) has an ADA helpline (800) 669-3362 and website www.eeoc.gov/laws/ada.html Nolo Press (800) 992-6656, www.nolo.com publishes self-help books on law. Ergonomic Equipment: Backcare Basics (781) 455-9101/(800) 858-8987 in Needham and Relax the Back Store (617) 277-7767/(800) 596-2225 in Brookline sell ergonomic furniture and office equipment. Maverick Designs (617) 783-0274 in Brookline sells unfinished pine furniture and will build to your specifications. The end product is sturdy and inexpensive. If you have a plain desk or table already you can make it into a better workstation with a couple of items in the $20-$40 range that are custom-built to the correct heights for you: a monitor holder, and a freestanding, reverse-tilt keyboard holder. Posture Education Products Inc. (800) 392-0363 sells a seat insert for about $140 that is very useful for keeping your posture straight and can be used on any kind of chair. It was developed by an Alexander Technique teacher. Hello Direct (800) 444-3556 sells many types of telephone headsets and other telephone tools. The Thera Cane Co. (800) 274-3566 makes the Thera Cane, a self-massage tool that lets you do trigger point therapy on yourself. AliMed (617) 329-2900/(800) 225-2610 and North Coast Medical (800) 821-9319 sell useful medical supplies and ergonomic devices including easy-to-grip kitchen tools and pen grips. Call for catalogs. Bicycle stores sell bicycle handle grips that can be adapted to fit kitchen knives and mop handles. Kitchen supply stores often stock the "Good Grips" brand of kitchen tools, which have large, rubber handles. Sports stores sell weight lifting gloves, which are useful for driving because they provide padding and a good grip. Bilbo Innovations' (800) 203-0092, www.bilbo.com Step On It! foot pedals replace mouse clicks or any series of keystrokes. The three pedals cost about $100 and are only available for the PC. Wacom's PenPartner pen tablet allows you to move the mouse by waving the pen above the tablet and drag objects or select text by dragging the pen across the tablet. PenPartner is available for about $80 (4"X 5") for both PCs and Mac's directly from Wacom (800) 922-9348, www.wacom.com/PenPartner/index.html or from resellers. Safe Computing (408) 269-5430, http://www.safecomputing.com/ and InfoGrip (800) 397-0921 www.infogrip.com sell ergonomic computer equipment. Terry Co. (315) 451-6394/(800) 824-4599 in Liverpool, NY, modifies electronic equipment. They can add foot switches to a tape recorder, for example. Terry Co. also sells mice and track balls for PC's and Mac's that have foot pedal replacements for the buttons. Prices for these range from $125 to $200. They will also modify equipment you already own. Allegheny Office Products (800) 798-8825 sells office equipment including dictation machines. Help for Hire: Local universities and colleges often run job boards to match college students to odd jobs from house cleaning to word processing. Boston University's service can be reached at (617) 353-2890. The Massachusetts Institute of Technology (MIT) student employment number is (617) 253-1000. Speech Recognition Software: http://voicerecognition.com/voice-users/ is the web site for the voice recognition list server, an active list that discusses speech recognition software of all kinds. www.onelist.com/isregistered.cgi?listname=VoiceGroup is a similar list that gets a little more technical. The Boston Voice Users Group meets on the second Tuesday of the month at 7:30 at MIT, usually in room 2-135, or a room nearby. Notices About Boston Voice Uses Group meetings are usually posted on the voice users lists. Dragon Systems' NaturallySpeaking and IBM's ViaVoice are full speech recognition software programs that let you dictate without pausing between words and have large active vocabularies. They allow varying degrees of command and control functions like switching among Windows, launching new programs and activating pull down menus. Dragon Systems can be reached at (617) 965-5200 and www.dragonsys.com/frameset/product-frame.html IBM's ViaVoice division is at (800) 825-5263 and www.software.ibm.com/speech/ AM Technologies (617) 928-1758 is a Boston area Dragon Systems reseller that does free on-site demos. Compu Media (508) 461-9900 is a Boston area IBM voice systems reseller that does free on-site demos. Currently Dragon NaturallySpeaking has the largest following among people who want to do hands-free computing. Several versions of the software are available. NaturallySpeaking Preferred allows you to dictate using normal continuous speech and has built-in macro commands that allow you to control your computer by voice. Naturally Speaking Professional is more expensive, but much more useful because it allows you to write your own macros and use macros other people have written. There are also versions of Naturally Speaking Professional that include legal or medical vocabularies. I have some speech resources at www.scriven.com that work with NaturallySpeaking Professional. I'm also involved with a larger effort to produce a speech interface. NaturallySpeaking version 8 requires a fast computer with a lot of memory -- a 3.2 gigahertz Pentium 4 processor or 3700 AMD processor and one gigabyte of memory at minimum; the more MHz and memory you have, the better. It's also helpful to have a fast hard drive -- 7200 rpm for a laptop and 10,000 rpm for a desktop. If you are buying a computer keep in mind that subsequent versions of the software will take more compute power and memory. It's also important to have a compatible sound card or a USB pod (a sound card that plugs into a USB port) and a good noise-canceling microphone. The Andrea USB pod works well. The best noise-canceling headset is the Sennheiser ME3. The Sennheiser is especially good at canceling out ambient noise like loud fans or air conditioners. A cheaper alternative is the noise-canceling VXI Parrot -- the version without the battery box generally works better. Both the Sennheiser and the Parrot are relatively comfortable and light. www.synapseadaptive.com/joel/welcomeapage.htm is maintained unofficially by Joel Gould, the architect of Dragon System's NaturallySpeaking voice recognition software. It contains detailed information about the software and several useful utilities. http://brightok.net/~edrose/page10.html is an excellent list of advice about how to install and train NaturallySpeaking. It also includes advice on hardware. It is maintained by Ruth Rose, who uses voice recognition software and is a frequent contributor to the voice recognition list. David Fox's site at http://cfa-www.harvard.edu/~dcfox/dragon/index.html has useful advice on writing macros and using speech for programming. Using Speech Recognition Software: When you're learning a new speech recognition program, take your time. Remember that you're learning a new skill, and give yourself the time to learn it well. The software gets more accurate over time because it learns as you correct it, but if you don't train it correctly it doesn't get better, which perpetuates a cycle of frustration and misrecognition. With a fast computer and a few days to learn the software, you should be able to get recognition rates above 95 percent and type 70 to 130 words a minute or more including the time it takes to correct misrecognitions. It is very important to take care of your voice when using dictation systems because speech recognition is inherently hard on your voice, just like sitting in front of a computer all day and typing on a keyboard is hard on your hands, arms, shoulders and neck. Keep hydrated (64 ounces of water every day, plus an extra 8 oz. for every caffeinated coffee, soda, or tea you drink because caffeine dries you out), keep relaxed, take breaks, sit up straight, make sure your monitor height is adjusted correctly, breathe deeply and regularly, and pay attention to supporting your voice with your breath. Taking breaks is extremely important, both for your hands and your voice. Get in the habit of doing a quick stretch every 10 to 15 minutes, and taking a 10 to 20 minute break every hour, minimum. Set alarms if you have to. If dictating makes you hoarse, see a doctor right away. Voice therapy and breathing exercises can help you learn to use your voice better. It also helps to tape record a session with your computer and listen. You'll probably be able to tell where and how you're straining your voice. This sounds a little silly, but it works: If you pretend the computer is a small child who is trying to do what you say, but, understandably, makes mistakes, especially when presented with a new task, you'll probably be more patient with it. This, in turn, will keep frustration out of your voice, which will both improve recognition and reduce voice strain. A similar trick is to name your computer. It might also help to put a picture of someone who makes you smile near the monitor. RSI-Related Books: General: Repetitive Strain Injuries: The Complete Guide to Alternative Treatments and Prevention by Timothy J. Jameson, D.C. Keats Publishing, Inc., New Canaan, CT, 1998 ISBN 0-87983-802-7 $14.95 This book provides a comprehensive overview of RSI injuries and describes a wide variety of treatments including Physical and Occupational Therapy, Massage Therapy, Chiropractic, Acupuncture and Traditional Chinese Medicine, Homeopathy, Movement Therapies, Biofeedback, Guided Imagery, Meditation, T'ai Chi and Yoga. It also provides an excellent chapter on how nutrition relates to RSI's, and good advice on when and what types of stretching and strengthening are appropriate for people with RSI's. It also includes a comprehensive list of resources including further reading and Web sites. It's Not Carpal Tunnel Syndrome: RSI Theory and Therapy for Computer Professionals by Suparna Damany, MSPT and Jack Bellis Simax, Philadelphia PA, 2000 ISBN 0-9655109-9-9 $19.95 This is another comprehensive overview of RSI injuries. Damany is a therapist from Allentown PA who has a lot of hands-on experience treating RSIs, understands how different they are from other types of injuries, and explains this well. It also includes a good stretching exercises and a comprehensive list of resources. The Carpal Tunnel Syndrome Book: Preventing and Treating CTS, Tendinitis and Related Cumulative Trauma Disorders by Mark A. Pinsky Warner Books, New York, 1993 ISBN 0-446-36527-0 $5.99 Pinsky has a good take on the social and economic ramifications of RSI's. The Natural Treatment of Carpal Tunnel Syndrome: How to Treat "Computer Wrist" Without Surgery by Ray C. Wunderlich, Jr., M.D. Keats Publishing, Inc., New Canaan, CT, 1993 ISBN 0-87983-609-1 $3.50 This 50-page booklet concisely defines RSI's, outlines traditional and alternative treatments for RSI's, and explains the theories behind the treatments. Computer Use: The Computer User's Survival Guide by Joan Stigliani O'Reilly & Associates, Sebastopol, CA, 1995 ISBN 1-56592-030-9 $21.95 The Survival Guide is a comprehensive look at the various ways computers can bite back, including RSI's, eyestrain, stress, and electromagnetic radiation. Stigliani covers a wide range of issues from preventive measures to equipment to the physiology of injuries. She also includes extensive further resources. Repetitive Strain Injury: A Computer User's Guide by Emil Pascarelli, M.D. & Deborah Quilter John Wiley & Sons, Inc., New York, 1994 ISBN 0-471-59533-0 $15.95 This book was written by a journalist and the doctor who treated her RSI's. It is a good, comprehensive explanation of many aspects of the syndrome, including what it puts you through emotionally. It also contains a list of resources. 25 Steps to Safe Computing by Don Sellers Peachpit Press, Berkeley, CA, 1995 ISBN 0-201-88366-X $5.95 This is a 72-page guide to setting up a safe computer work area. It gives brief advice on stretching, RSI's, eyestrain, lighting, equipment setup and stress reduction. It also includes a lengthy list of further resources. Stretching: Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries: A Self-Care Program by Sharon Butler Advanced Press, Paoli PA, 1996 ISBN 1-57224-039-3 $18.95 This book details a comprehensive method of stretching and many exercises designed both to prevent and help cure repetitive strain injuries. The Butler stretching method is very gentle and may be useful even when you're very hurt. Charts allow readers to customize the stretches for their occupations and injuries. The Whartons' Stretch Book by Jim and Phil Wharton Times Books (Random House), New York, NY, 1996 ISBN 0-8129-2623-4 $15.00 This is an excellent guide to Active-Isolated Stretching for the whole body. It also points out common stretching mistakes. Bodywork: Job's Body: A Handbook for Bodywork by Deane Juhan Station Hill Press, Barrytown, NY, 1987 ISBN 0-88268-134-6 $25.95 If you are curious about the inner workings of your muscles, nerves and connective tissue, this is a good place to start learning. Written for the lay person, it delves far into the inner workings of the body while remaining clear and easy to read. Myofascial Pain and Disorder: the Trigger Point Manual: the Upper Extremities by Janet G. Travell, M.D. and David G. Simmons, M.D. Williams & Wilkins, Baltimore, 1983 ISBN 0-683-08366-X $99.00 Travell details trigger point massage therapy, diagrams referred pain, and explains related cell biology in this 700-page medical book. Trigger points are knots that form in over- or mis-used muscles and cause pain, discomfort, and/or numbness. The manual also discusses trigger points as they relate to TMJ. Alexander Technique: Body Learning: An Introduction to the Alexander Technique, Second Edition by Michael J. Gelb Henry Holt, New York, NY, 1994 ISBN 0-8050-4206-7 $10.95 This book describes a well-accepted method for restoring the body's natural posture and movement and encouraging general relaxation. Pain Management: Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn Dell Publishing, New York, NY, 1990 ISBN 0-385-30312-2 $13.95 This book details the methods, including breathing, Yoga, relaxation, imagery and meditation, used by the Stress Reduction Clinic at the University of Massachusetts Medical Center. Nutrition: Healing with Whole Foods: Oriental Traditions and Modern Nutrition by Paul Pitchford North Atlantic Books, Berkeley, CA, 1993 ISBN 0-938190-64-4 $32.50 This is a comprehensive overview of nutrition that covers many traditions and modern science, and does a good job of explaining the connections among them. It also contains a list of recipes, extensive bibliography and references. Food - Your Miracle Medicine: How Food Can Prevent and Cure Over 100 Symptoms and Problems by Jean Carper HarperPerennial, New York, NY, 1993 ISBN 0-06-098424-4 $14.00 This book points out active ingredients and nutrients in many common foods that can, for example, reduce swelling, boost immunity and relieve pain. Diet for a Poisoned Planet: How to Choose Safe Foods for You and Your Family by David Steinman Harmony Books, New York NY, 1990 ISBN 0-517-57512-4 $21.95 This book examines the science and history behind pesticides and other contaminants in foods. It includes advice on how to avoid ingesting harmful contaminants and how to eliminate those already in your system. Steinman also examines food additives and drinking water. The Safe Shoppers Bible: A Consumer's Guide to Nontoxic Household Products, Cosmetics, and Food by David Steinman and Samuel S. Epstein, M.D. McMillan, New York NY, 1995 ISBN 0-02-082085-2 $14.95 This book ranks many brands of foods, beverages, cleaning products, shop products, pet supplies, auto supplies, craft products, cosmetics and personal-care products according to how safe or hazardous their chemical makeup is to the human body. General Health: Why We Get Sick: The New Science of Darwinian Medicine by Randolph M. Nesse, M.D. and George C. Williams, Ph.D. Vintage Books, New York, 1994 ISBN 0-8129-2224-7 $13.00 This book talks about disease in an evolutionary context, and is very good background reading for anyone battling any condition that's difficult to treat. It's also a very well-written and fascinating book that contains many insights about how and why the human body works the way it does. 8 Weeks to Optimum Health: A Proven Program for Taking Full Advantage of Your Body's Natural Healing Power by Andrew Weil, M.D. Fawcett Columbine, New York, 1997 ISBN 0-449-00026-5 $13.95 This is a step-by-step guide to better health that includes nutrition, breathing, and exercise. Weil also writes a useful newsletter called Self Healing: Creating Natural Health for Your Body and Mind (800) 523-3296. Worker's Compensation: Hurt on the Job: A Guide to the Massachusetts Workers' Compensation System Western Massachusetts Coalition for Occupational Safety and Health, Springfield, MA 1995 ISBN 0-9648873-0-4 $9.95 (available from MassCOSH, Jamaica Plain (617) 524-6686 or Western MassCOSH, Springfield (415) 731-0760) This is a basic guide to Massachusetts Workers Compensation Law. A book containing the actual Workers Compensation Law is available at the Massachusetts statehouse bookstore for $7.00. (Go in the back entrance of the statehouse and the bookstore is down the hallway to your right. Call first (617) 727-2834 to see if they have it in stock).
	Compiled by Kimberly Patch
	Last updated 8/12/01 available on www.scriven.com
	Feel free to copy for non-commercial use

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