Typing Ergonomics: Protecting Your Hands and Wrists

If you type for extended periods — whether for work, study, or practice — proper ergonomics isn't optional. Repetitive strain injuries (RSIs) like carpal tunnel syndrome, tendinitis, and trigger finger affect millions of office workers each year. The good news is that most typing-related injuries are preventable with proper setup, technique, and habits.

Workstation Setup

Chair height. Your chair should be adjusted so your feet rest flat on the floor (or on a footrest) and your thighs are roughly parallel to the ground. If your chair is too high, your feet dangle and your wrists bear extra pressure. If it's too low, you'll hunch forward to reach the keyboard.

Keyboard position. The keyboard should be at a height where your elbows form approximately a 90-degree angle when your fingers rest on the home row. Many desks are too high for proper keyboard positioning, which is why keyboard trays that mount under the desk are popular among ergonomics-conscious typists.

Monitor placement. The top of your screen should be at or slightly below eye level, about an arm's length away. This prevents the neck strain that comes from looking up or down at the screen for extended periods.

Keyboard angle. Despite the flip-out feet on the back of most keyboards, a flat or slightly negative tilt (front edge higher than back) is actually better for your wrists. The raised-back position forces your wrists into extension, which increases pressure on the carpal tunnel.

Typing Technique for Health

Float your wrists. Your wrists should hover above the keyboard, not rest on the desk or a wrist rest while actively typing. Wrist rests are designed for resting between typing bursts, not for supporting your wrists while you type. Resting your wrists while typing forces them into awkward angles and puts pressure on the carpal tunnel.

Use light keystrokes. Many people press keys much harder than necessary. Modern keyboards require very little force to register a keystroke. Consciously lighten your touch — your fingers should dance across the keys, not hammer them.

Keep your wrists straight. Avoid bending your wrists sideways (ulnar deviation) or up and down (flexion and extension) while typing. Your forearms, wrists, and hands should form a straight line. If you find your wrists bending to reach certain keys, adjust your keyboard position rather than contorting your hands.

Taking Breaks

The 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain and gives your hands a brief rest.

Microbreaks. Every 30 minutes, take a one to two minute break from typing. Shake out your hands, stretch your fingers, and roll your shoulders. These brief pauses prevent the cumulative strain that leads to injury.

Longer breaks. Every 60 to 90 minutes, take a five to ten minute break. Stand up, walk around, and do some of the stretches described below. Your muscles need time to recover from the sustained positioning of typing.

Exercises and Stretches

Finger spreads. Spread your fingers as wide as possible, hold for five seconds, then make a fist. Repeat ten times. This counteracts the sustained curled position of typing.

Wrist circles. Extend your arms in front of you and slowly rotate your wrists in circles — ten clockwise, then ten counterclockwise. This maintains wrist flexibility and promotes blood flow.

Prayer stretch. Press your palms together in front of your chest with fingers pointing up. Slowly lower your hands while keeping your palms together until you feel a stretch in your wrists and forearms. Hold for 15 to 30 seconds.

Tendon glides. Start with your fingers extended straight, then curl them into a hook fist (fingers bent at the middle joints), then a full fist, then a flat fist (fingers bent at the knuckles only). Move through these positions slowly and deliberately, five times each.

When to Seek Help

If you experience persistent pain, numbness, tingling, or weakness in your hands, wrists, or forearms, consult a healthcare provider. Early intervention for RSIs is much more effective than waiting until symptoms become severe. Many typing-related injuries respond well to physical therapy, ergonomic adjustments, and activity modification when caught early.