After a long day of computing, you’re likely to experience hand, wrist, and forearm pain. An ergonomic keyboard set-up and other measures can help you stay pain-free at your computer.
- Keep your desk or workstation neat and uncluttered so that you can easily put your keyboard in an ideal position.
- Position your chair and work surface so that your elbows are at about the same level as the keyboard and your shoulders are relaxed.
- Position your keyboard as close to your body as possible.
- Use a keyboard tray that adjusts both vertically and by its front-to-back angle. Adjust it up and down to get your shoulders relaxed. Adjust the angle to keep your wrists straight.
- Minimize contact stress on your forearms and wrists by using a wrist rest or by padding the front edge of your desk/workstation. You can do this on even the tightest budget by with pipe insulation and similar materials. When selecting a new desk, get one with rounded desktop edges.
- Consider an ergonomic keyboard. These keyboards can help keep your wrists aligned and supported.
- Use software that reminds you to take regular breaks to stretch and rest your wrists. RSIGuard ($40/$65), Stretch Break ($44), and StretchWare ($30) are among the more prominent options available.
Today’s Sources
- Computer Workstation Ergonomics, Centers for Disease Control and Prevention (CDC)
- Computer Workstations, Occupational Safety & Health Administration (OSHA)
- IT Division Ergonomics Safety All Hands Meeting (Powerpoint slide presentation), Lawrence Berkely National Laboratory
About the Author
Larry Swanson is a massage therapist in downtown Seattle, WA. His practices focuses on the unique needs of office workers and also includes injury treatment for sports and car-accident injuries as well as massage for wellness and athletic performance.