While it is true that no single solution is going to equally suit all people, one thing that did catch my attention recently was an email newsletter that I received last week about ergonomic posturing for computer use.
The advice was quite simple, it invited you to try using your computer keyboard in the “flat” position (NOT propped up at the back on it’s retractable legs) irrespective of what type of keyboard you are using. Included in this advice was discarding any comfortable looking wrist rest that you may normally use.
The rationale for doing this is that it is your best chance of keeping your wrists as straight as you can while using your keyboard, middle finger tip in direct line with your elbow (no sideways bending of wrists) and your hand neither bent forward or backward at the wrist. Over the last 4 weeks I put this to the test.
To my surprise my wrists did feel better using the computer in this way, it did seem counter-intuitive at first to fold the legs of the keyboard up and to do away with the gel wrist rest but because the wrists are used in this flat way there is no point of pressure exerted on the wrist. The weight of your forearms are more evenly distributed on the desk top too.
Whether you give this way of typing a try or you elect to continue using your computer in the usual way do stretching exercises for your wrists and fingers. Arm out straight infront of your body, fingers bent upwards with your other hand pulling back your finger tips, you should feel the muscles on the palm of your hand and on the under (pale) side of your wrist and forearm stretching.
Alternate this stretch with arm straight out infront of your body again except with your other hand pulling your fingers downward giving you the sensation that the muscles on top of your forearm are stretching now.
If you experience any sharp or restrictive pain doing this you should desist and find out why this is happening, carpal tunnel compression in your wrists (please see the sore and tingling hands blog) is one possible reason why this can happen. Another condition that can make stretching your hands difficult is having a Dupuytrens Contracture which can slowly cripple your hand over a long period of time. If the contracture is serious you may need to see a hand surgeon.
Whatever your method of typing everybody needs to know their limits, a few short walking or stretching breaks each hour will sooth your wrists and hands. If you work on computers all day and then use them for study or recreation when you get home, you are even more likely to experience wrist pain.
It is a great shame that more thought hasn’t gone into ergonomic computer design with. Industrial diseases such as RSI are no longer the exclusive domain of poorly educated, non-English speaking people working on assembly lines, highly qualified professionals get RSI too now because of computer use.