Having trouble getting comfortable at your desk when typing and mousing? This article might be for you.
Wrist and hand pain is one of the most common complaints among individuals who do heavy computer work. Having a good ergonomic set-up is essential to help reduce strain and improve comfort when working long hours on the computer. In general, any well-designed ergonomic intervention should promote the following guidelines:
Ensure neutral positioning of the wrist (this means straight)
Provide support at the heel of the palm, not the wrist itself
Ensure that the wrist is not resting on or pressing against anything
Limit forceful grasping and releasing motions
Limit prolonged grasping motions
Limit repeated flexion, extension, and rotation of the wrist
With these objectives in mind, there are several tools and techniques listed below that can help you design an ergonomically sound workspace.
Typing
Use a palm rest to help prevent your wrists from resting on the desktop. This will prevent extension as well as tissue compression at the wrists
Position the keyboard flat as this will help reduce wrist extension
If possible, position your keyboard to be level with your elbows- this will ensure that your wrists are neutral
Use a light touch when typing
Move your entire arm when reaching for outlier keys- don't stretch your fingers as far as they can reach
Consider using a split keyboard- this will help to maintain a neutral position at the wrists
If you want to be more aggressive, consider using a tented or vertical keyboard which will further position the wrists into a neutral alignment
Mousing
When mousing or using a trackpad, rest the heel of your palm but not the wrist itself on a supportive surface
Move the entire arm when mousing, avoid isolating movement at the wrist
If using a trackpad or ambidextrous mouse, consider alternating between mousing with the left hand and the right hand to limit overuse of either
Consider using a vertical mouse which will ensure slight supination of the wrist
If you use your mouse heavily, try incorporating keyboard shortcuts instead
Phone Use
Use a headset or speakerphone rather than grasping your desk phone for long periods of time
Use a ring, strap, or other attachment in order to avoid forceful grasping of your cell phone
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