I went to see a new occupational therapist today. She instructed me to look at everything I use my arms for and figure out how to do it more ergonomically. If I'm not sure how to make improvements, I can have someone take photos of me and she'll help me troubleshoot.
* Using my laptop. I just bought a very clever folding standing desk that hooks over a door, which means I can use it in my bedroom where there's a/c but no room for a desk or table, and will set it up with my laptop and ergonomic keyboard; hopefully that will help. Nothing to be done about using the laptop when I'm out and about, unless I want to spend another $300 on a ZestDesk. (There are much cheaper folding standing desks, such as the $25 Oristand, but they're hard to tote around.) I'm also going to try OS X's built-in voice recognition; it doesn't work for InCopy, but it's good for social media. I am, in fact, dictating this sentence right now. The selection commands don't seem to work very well within this Chrome window, but I'm impressed by the speed of it and how well it understands my commands when I'm speaking at a normal rate.
* Using my phone. Holding it is hard and swiping on it is hard. I don't know what to do about this. Just use it less, I guess. I should definitely use the voice recognition more, since it's surprisingly good.
* Folding laundry. Ergonomically it's okay, I think; I stand at a table that's a good height. It's just a strain.
* Reading books. I downloaded Moon+ Reader, an Android e-book app with pretty decent auto-scroll functions; it can do continuous scroll on epubs, and for PDFs it'll do this wacky thing where it starts unrolling the next page at the top of the screen while you're reading the bottom half of the current one. If I can prop up my tablet and auto-scroll a book, that gives me something to do while putting ice on my arms, and is generally easier on me than holding a physical book. I've been using auto-scroll in Chrome to read books on Gutenberg and it works really well.
* Driving. The OT recommended changing hand positions frequently, doing upper back stretches (bringing my shoulder blades together) while driving, and taking breaks to rest and shake out my arms and shoulders. I also plan to bring our giant ice packs in an insulated bag. They won't be frozen solid by the time we stop for a break, but any cold is better than nothing.
* Picking up the baby. The OT suggested scooping from the side (one arm supporting the baby's head, the other supporting the bum), which uses my upper arms, rather than lifting under the armpits, which uses my forearms.
* Pushing a stroller. Hard to change the ergonomics of that, but we just bought a lovely shiny 10-pound Maclaren Volo that will be much easier to push and lift than our splendidly feature-rich but heavy Graco Modes; the Volo even has a carrying strap to use when it's folded up. We also got an Ergobaby 360 carrier that's better ergonomically for both us and the baby than the Baby Bjorn. X would rather push a stroller than use the carrier, especially in the summer, so they'll bring the baby to daycare in the Volo, and I'll pick them up with the 360 and either push the Volo home empty or fold it and carry it with the strap.
What the hell else do I even do with my hands these days? X and J have been taking over a lot of my chores so I can rest and recover. And I already know not to stir a pot or chop vegetables or carry grocery bags by hand. I suppose this is enough to change, anyway. Just another way that I'm shaking up my life. Might as well do it all at once. (I am very glum today, but that always happens on my first day of physical therapy or equivalent; it brings up a lot of miserable feelings about how long I've been in pain and how hard it is to believe that I'll ever really get better. I'll be okay once I've had a chance to get some rest.)