Yesterday I wrote about the pain I’ve been feeling in my wrists from too much keyboard and mouse use. The list below is the result of my efforts to research what I should have been doing to prevent this kind of pain.
- Your keyboard should be low enough that your elbow isn’t bent more than 90 degrees. Examples of correct and incorrect typing positions.
- Make sure your upper arms are positioned close to your body rather than relying on armrests for support.
- Keep your wrists straight when typing. Don’t bend them either up or down, or side to side at an angle. An example of correct wrist position.
- An ergonomic keyboard, including split and curved designs, may reduce stress on the tendons in your wrists.
- Type correctly, using two hands to do combination keystrokes (e.g. Shift+A) rather than contorting your hand.
- Try tilting your keyboard down at the top instead of using the keyboard’s feet.
- Wrist rests should only be used during pauses, not while typing or mousing. Examples of right and wrong positions when using the mouse.
- Avoid gripping the mouse too hard or striking the keys with too much force.
- A trackball mouse will require less wrist movement than a standard mouse.
- Avoid extending your arm to reach for the mouse.
- Keep your hands warm.
- Take frequent breaks from typing and mousing and change activities often.
- Stretch the muscles of your wrists and forearms frequently. Some exercises to help prevent strain.
- Practice good posture. Poor posture puts stress on the nerves of your hands and arms as well as your neck and back.
- Don’t use a laptop as your primary computer unless you use an alternate keyboard and mouse.
This is not intended to be medical advice. As with any health concern, please see your doctor.