How to reduce wrist and hand pain from keying?

Published in Keyboards on Saturday, 16 May 2009
by Catherine Albert  |   Post RSS

Many people feel that their hand or wrist pain is aggravated by keying.  And while we know that the total number of hours spent keying is one of the main risk factors for developing upper limb problems there are a number of things you can do to reduce the strain on your hands and make keying more comfortable.

Poor keying techniques can lead to wrist and forearm pain, carpal tunnel syndrome and shoulder pain. To reduce any arm problems you need to consider the ergonomics of your workstation first. Good ergonomics is more than just the technique you use. It’s about making the whole working environment suitable for the job you want to do.

Check out these 5 basic Ergonomic areas

• you are sitting at the right height,
• you are sitting comfortably in the chair
• you have your keyboard positioned properly ,
• you have the right document holder for the job, now you’re ready to
• use good keying techniques

Follow the links to make sure everything is set up the right way to make the most of better keying technique.

Five tips for comfortable keyboard work

• Wrist flat - avoid cocking your hands up and putting pressure on your wrists by raising the feet at the back of the keyboard.
• Elbows by your side not reaching forward
• Forearms resting on the desk but the wrists themselves should not rest on anything while keying
• Use light pressure when keying. You should not lift your fingers high off the keys as with a typewriter. Listen to the noise you make when keying - if you are keying too hard you will make more noise
• Learn to touch type. There are many DIY CDs available and you will save an enormous amount of time

What keying techniques to avoid

• Don’t rest your wrists on the wrist rests while keying
• Avoid resting your elbow on the arm rests of the chair while keying.
• Do not try and stretch to hit multiple keys with the one hand at the same time
• Don’t hold up your ring and little finger while hitting with the thumb and index finger.

For more information on RSI, Upper limb disorders and keying techniques check out the Harvard guide

Comments