Typing Ergonomics: Prevent RSI & Type Pain-Free

Why Typing Ergonomics Matter

The average office worker types over 40 words per minute for 6+ hours per day. That's roughly 10,000 keystrokes every hour — a massive repetitive load on your fingers, wrists, and forearms. Without proper ergonomics, this repetition leads to Repetitive Strain Injury (RSI), the umbrella term for conditions like carpal tunnel syndrome, tendonitis, and trigger finger.

RSI is insidious: it develops gradually over weeks or months, and by the time you feel pain, damage is already accumulating. The good news? Nearly all typing-related RSI is preventable with the right setup and habits.

The Perfect Typing Posture

Correct posture is the foundation of pain-free typing. Here's the ideal setup from head to toe:

• Head: Level gaze at the top third of your screen. No craning forward.
• Shoulders: Relaxed and dropped, not hunched up toward your ears
• Elbows: Bent at 90–110°, close to your body, resting naturally
• Wrists: Neutral position — not bent up, down, or sideways. Floating above the keyboard, not resting on a wrist rest while actively typing
• Fingers: Gently curved, hovering over home row. Minimal force per keystroke
• Hips: At 90–100° angle, back supported by chair
• Feet: Flat on the floor (or footrest). Thighs parallel to the ground

Essential Ergonomic Equipment

Keyboards

Desk & Chair

• Desk height: 28–30 inches for most people (adjustable standing desk ideal)
• Chair: Adjustable seat height, lumbar support, armrests at keyboard height
• Monitor: Arm's length away, top of screen at eye level. Use a monitor arm if needed
• Mouse: Close to the keyboard. Consider a vertical mouse or trackball

5-Minute Typing Fitness Routine

Do these exercises every 45–60 minutes of continuous typing. They take less than 5 minutes:

1. Wrist Circles (30 seconds)

Extend your arms straight out. Make slow circles with your wrists — 10 clockwise, 10 counter-clockwise. This increases blood flow to the carpal tunnel area.

2. Finger Stretches (30 seconds)

Spread your fingers as wide as possible, hold for 5 seconds. Then make a tight fist, hold for 5 seconds. Repeat 5 times. This resets the flexor and extensor tendons.

3. Prayer Stretch (30 seconds)

Press your palms together in front of your chest (prayer position). Slowly lower your hands toward your waist while keeping palms pressed together, until you feel a stretch in your forearms. Hold for 15 seconds.

4. Forearm Stretch (30 seconds each arm)

Extend one arm straight, palm up. Use the other hand to gently pull your fingers down and back toward your body. Hold for 15 seconds per arm. This stretches the wrist flexors.

5. Shoulder Rolls (30 seconds)

Roll your shoulders backward in slow, large circles — 10 times. This releases tension that accumulates from hunched typing posture.

Daily Habits for Long-Term Health

1. Take micro-breaks: 30 seconds every 20 minutes, 5 minutes every hour
2. Alternate tasks: Switch between typing, reading, and meetings to vary hand position
3. Type lighter: You only need ~55g of force to press most keys — don't bottom out aggressively
4. Use keyboard shortcuts: Copy/paste, undo, and navigation shortcuts reduce total keystrokes by 20–30%
5. Stay hydrated: Dehydration stiffens tendons and increases friction in the carpal tunnel
6. Strengthen your core: A strong core maintains proper posture effortlessly over long hours

When to See a Doctor

Self-correction works for prevention, but some symptoms require professional attention:

• Pain that persists after you stop typing
• Numbness or tingling that wakes you up at night
• Weakness in your grip (dropping objects)
• Visible swelling in your wrists or fingers
• Pain that doesn't improve after 2 weeks of ergonomic changes