How to Avoid Wrist Pain From Computer Use

If you are like me, and a few million employees working at the office spending eight hours a day in front of the computer, you are well aware of the pain/discomfort in your wrists and arms. That sore feeling in the joints of your hand. That tingling sensation emanating from your wrist moving towards your elbow and even reaching your shoulders and neck. That shooting pain that suddenly presents itself when you are holding your coffee mug a certain way. You know what I am talking about. By the time you finish this article, you will have enough knowledge to avoid wrist pain from computer use.

But before we can talk about the ways to avoid wrist pain from computer use, we need to define Repetitive Strain Injury (RSI) and understand the root cause of the pain.

What exactly is a Repetitive Strain Injury (RSI)?

Picture of young man holding his wrist in pain due to prolonged use of keyboard and mouse

Repetitive Strain Injury is the generic term used to describe pain emanating from muscles, tendons and nerves due to repetitive movements or overuse. It is the unfortunate result of the accumulation of strain of a specific set of muscles and joint over a long period of time. In an office setting, the most common cause of these injuries involve working with computers. Bad posture, long hours of typing on the keyboard and reaching forward with the same arm to move the mouse are the primary causes of repetitive strain injuries.

If you are experiencing one or more of the symptoms above, seek prompt and immediate medical attention. By seeking medical attention in the first instance, you will have a far better chance of alleviating the symptoms and avoid a necessary and more invasive medical procedure such as surgery to resolve it. Keep in mind, an ounce of prevention is worth a pound of cure especially in the case of repetitive strain injuries.

Based on the definition above, we now have an idea of how to avoid Repetitive Strain Injuries at work

Maintain Correct Posture
Keep Peripherals Close to Body
Consider Using Ergonomic Devices
Minimize Unnecessary Repetitive Movements, and
Take Frequent Short Breaks with stretching exercises.

Check Your Posture While Working

Checking your posture while working is the single most important way to avoid RSI. By doing so, you are avoiding muscle fatigue which can directly lead to musculoskeletal problems.

Illustration of correct sitting posture while working on computer.

Make sure the wrists and shoulders are in a relaxed position. Elbows bent 90 degrees and close to the body. Arms should be in line with your shoulders. Keyboard is at a distance that you should not be reaching out when typing.

To minimize eyestrain, the top of the monitor should be at eye level giving your head a 15 degree down angle to the center of the screen. It should also be at least 20 inches away from you and at an angle that will decease glare from your light source or the window if its daytime.

Ergonomically Designed Office Furniture

Consider using an ergonomic chair. When you select the proper ergonomic chair, consider one that allows you to adjust seat height so your feet are flat on the floor. It needs to offer proper lumbar support, backrest, adequate seat depth and width, adjustable armrests, and the ability to swivel so you do not twist your body when working around you. These features are important so you stay comfortable working on the chair for long periods of time. The curve of the back of your ergonomic chair should also fit the curve of your back. The edge of the seat should be at least one inch away from the back of your knees. The seat of your ergonomic chair should also be wide enough to fit your hips and thighs. An ergonomic chair with a high back is also desirable to provide support for your shoulders and neck.

If the chair does not give you the proper posture when working, feel free to return it and find another that will. Choose equipment that will complement your body type. We all have different body types and therefore the saying "one size fits all" has no place in office ergonomics. Remember, the equipment needs to fit you, not the other way around.

Picture of keyboard tray to help avoid repetitive strain injury.

If possible, use a desk with an adjustable tray for your keyboard and mouse. The tray should be situated so that the keyboard is tilted away from you.

Do not use the keyboard stand at the back of your keyboard as doing so will strain your wrists by holding them at an angle towards your body. Using them is actually contrary to the principles of ergonomics, as they tilt the keyboard towards you, rather than away from you. The same applies to the mouse, hold the mouse with the wrist relaxed. Avoid bending at the wrist or at the sides.

Illustration of working with keyboard and mouse to avoid wrist pain.

Avoid Wrist Pain by Minimizing Unnecessary Repetitive Movements

Ideally, do your all your work on the keyboard. By doing so, you avoid large arm movements like reaching for the mouse and the number pad. Avoid "pounding" on your keyboard when typing.

Too much pressure on the keys not only can break your keyboard in the long run, it can also result in serious health conditions for the user. It can lead to Carpal Tunnel Syndrome, which is a debilitating condition that is painful and will require invasive surgeries of the hands and wrists. Besides, it is not necessary for you to use too much pressure to use the keyboard, as it will function properly with a light touch on the keys.

Use scripts to Automate Repetitive Typing

If you find yourself typing the same long words or even paragraphs, consider having a script do that for you.

A script is a series of directions that you want the computer to do for you. Let say for example you use the phrase "Subpoena Duces Tecum Ad Testificandum" a lot in your work. By writing a script you can simply type, say "su" as a trigger and the script will type the rest of the words. The less you type the better your chances of avoiding repetitive strain injuries.

Read this post to learn more on scripting and how it can help you minimize the risk of RSI.

Learn Touch Typing

If you are not a touch typist, now is a good time to learn to type with your ten fingers instead of just a few. Distribute the work on all fingers instead of relying on just two or six fingers. Another disadvantage of not knowing touch typing is the risk of straining the eyes and neck by looking at the keyboard while typing and then back at the monitor.

There are many free programs in the internet that teaches touch-typing. Kiran's Typing Tutor is a free downloadable program that you can install in your computer. If you do not want to install programs on your computer, you can check out Sense-Lang.Org and practice online typing for free.

Ergonomic Keyboard

It also helps if you use an ergonomic keyboard. A great keyboard that I found is the Kinesis Freestyle2 Bluetooth keyboard with the VIP3 accessory. It is a split keyboard that you can adjust to fit the width of your shoulders.

Picture of lady typing on Kinesis Freestyle 2 Bluetooth keyboard with VIP3 stand to avoid wrist pain.

If you have broad shoulders like I do, working on a keyboard that came with your computer is cumbersome, it forces you to type in an unnatural way that leads to unnecessary strain on your wrists, arms, joints and shoulders. An added advantage of the keyboard is that you can use it with three Bluetooth devices. You can use it to type comfortably on your computer, on your tablet and even your cellphone when texting.

You also have the option of using the VIP3 stand so you can adjust the angle of your palms while typing. It helps keep your hands in the "handshake" position as you type for optimal physical positioning.

Another advantage of this compact keyboard is it removed the numpad keys so you do not have to take your hands away from the home keys on the keyboard. If you are having difficulty typing in numbers from the top row of the keyboard, there is a simple solution that emulates the numpad keys via a script. Check this post to learn more.

The Kinesis Freestyle keyboard comes in different variants: wireless, wired, PC and Mac versions. Make sure you get the correct variant for your operating system.

Icon, Avoid wrist pain by not using the mouse.

Avoid wrist pain by keeping the use of a mouse to a minimum, and if possible, do not use it at all. Use keyboard shortcuts instead of relying on the mouse for normal editing work. You will be amazed at how quickly you can do your work just by typing a few commands on the keyboard.

Find a More Ergonomic Alternative to the Mouse

I know there are some programs that are very difficult to use without a mouse. After all, the mouse is the primary device used to direct program flow and of controlling the computer.

If this is the case, try switching hands when using the mouse. Your PC can easily switch the mouse buttons left to right depending on your dominant arm. If you are right handed, try switching the mouse to your left arm. This will give your right arm some rest and therefore reduce the strain on your right arm.

If switching mouse to your weak hand is not your cup of tea, try any of the many types of ergonomic mouse. There are many choices in the internet but stay away from the conventional mouse design. Studies show that it tends to introduce strain in your wrist, forearm and shoulder.

Ergonomic Pointing Devices

Avoid wrist pain by using a vertical mouse where your hand is in a more neutral position. The vertical mouse reduces the strain on your forearm but you still need to move your arm to move the mouse. To keep arm movement at a minimum, try using a trackball.

A trackball is actually an inverted mouse. If you look underneath a regular mouse, you can see a ball, which would roll onto the table to control the cursor. To move the cursor on a trackball you only need to roll the ball with your fingers thereby minimizing unnecessary arm movement on your part.

Picture of man using Kinesis compact keyboard with vertical mouse close to it.

Combine it with a compact keyboard (a keyboard that has no numeric pad) like the Kinesis Freestyle 2 keyboard and you can set your pointing device closer to the keyboard.

Picture of Kinesis Freestyle 2 with roller mouse

To really minimize arm movements, you can try using a roller mouse with the Kinesis Freestyle2 keyboard. A roller mouse is a pointing device that uses a bar just below the keyboard to move the cursor. Just like a mouse or trackball, it has buttons for clicking or right clicking.

Illustration of girl sitting in wrong and right ways.

The key is to minimize the strain your pointing device can introduce by moving it closer to the keyboard and not gripping it tightly.

Remember to check your posture and set up your work space in a way that you are not reaching out for your pointing device. You may not notice it but as you read and do your work on the computer, you may have your arm out for some time. This will tire out your arm muscles and may lead to wrist pain due to muscle fatigue. Keep your mouse close to the keyboard so your elbow is right next to your body and keep your arms on the arm rest when reading.

Avoid Wrist Pain by Using Speech Recognition as an Input Device.

Microsoft Speech Recognition is a program that came pre-installed in your PC that allows you to dictate and control your computer by using your voice. Avoid wrist pain by using your voice to control or dictate to your computer.

Rendering of man wearing headphone with microphone

A microphone is all you need to use this feature. Although most modern laptops are equipped with a microphone, for best results, buy a headset with a microphone that you can wear.

Click on the Start button and type in "speech recognition" in the search box. Run the program and follow the prompts. It will guide you into setting up the Microsoft Speech Recognition software.

The use of speech recognition depends on the quality of speech of the user. Speech problems, really low microphone quality and background noises may end up in errors and unintended results. It is highly recommended to use a high quality microphone and go through the suggestion provided by the program on proper placement with respect to your mouth. To get the best experience, make sure to go through the voice recognition training.

The program will ask you to read a few lines at a time and it stores your voice in memory. This is the way Microsoft speech recognition software learns exactly how you talk and thus create adjustments for things such as regional accents. Moreover, you can allow the software to read your text documents and electronic mails to learn your use of English so it may accurately aid you in the transcription process.

An alternative to Microsoft Speech Recognition is to use Dragon Naturally Speaking software. Nuance, the company that created the program have been the leader in the voice recognition field for several years. They have been at it way before Siri and Cortana have been introduced on cellphones. The core software offers the best experience when it comes to dictation and control of the computer. Redesigned several times over, the latest version of the software boasts of shorter training period, better accuracy and it makes use of onboard microphones that came with your computer. The program comes in different flavors depending on the functionality and added features.

Take Short Breaks and Perform Periodic Hands and Wrists Stretching Exercises

Take short but frequent breaks. A five-minute break every 30 to 40 minutes with stretching exercises helps in avoiding wrist pain from computer use. You can also switch hands using the mouse so you do not tire out the muscles of the same arm.

Here are some simple stretching exercises that you can do: