Ergonomics for Remote Typing Professionals: Protecting Your Health While Working From Home

If you type for a living — whether as a transcriptionist, data entry specialist, writer, or virtual assistant — your body is your most important tool. Repetitive strain injuries, back pain, eye strain, and other ergonomic issues can sideline your career and cause lasting health problems. The good news is that most of these issues are preventable with proper setup and habits. This guide covers everything you need to know to protect your health while working from home.

Your Desk and Chair

The foundation of good ergonomics is your workstation setup. Many remote workers start by working from their couch, bed, or kitchen table — and many develop pain within weeks as a result.

Chair height. Your feet should be flat on the floor with your knees bent at approximately 90 degrees. If your chair is too high, use a footrest. If it is too low, raise it or switch to a different chair. Your thighs should be roughly parallel to the floor.

Desk height. When your hands are on the keyboard, your elbows should be bent at approximately 90 degrees with your forearms parallel to the floor. If your desk is too high, raise your chair and add a footrest. If it is too low, consider a desk riser or a different desk.

Chair support. Your chair should support the natural curve of your lower back. If it does not have built-in lumbar support, a small pillow or rolled-up towel placed in the curve of your lower back can help. Your back should be against the chair back, not leaning forward.

You do not need to spend hundreds of dollars on an ergonomic chair, though a good one is a worthwhile investment if you type full-time. What matters most is that your chair is adjustable and supports you in the correct position.

Keyboard and Mouse Placement

Keyboard position. Your keyboard should be directly in front of you at elbow height. Your wrists should be straight — not bent up, down, or to the side — when typing. If your keyboard is on a desk that is too high, a keyboard tray that mounts under the desk can bring it to the correct height.

Wrist position. This is critical for preventing carpal tunnel syndrome and other repetitive strain injuries. Your wrists should float above the keyboard, not rest on the desk or a wrist rest while typing. Wrist rests are for resting between typing bursts, not for supporting your wrists while you type. Resting your wrists while typing forces them into an extended position that compresses the carpal tunnel.

Consider an ergonomic keyboard. Split keyboards (like the Kinesis Freestyle or Microsoft Sculpt) angle each half of the keyboard to match the natural position of your hands, reducing wrist strain. They take a week or two to adjust to, but many professional typists swear by them. Mechanical keyboards with appropriate key switches can also reduce the force needed to press each key, which reduces finger fatigue over long sessions.

Mouse placement. Keep your mouse close to your keyboard so you do not have to reach for it. If you use a mouse frequently, consider a vertical mouse or trackball, which keep your forearm in a more natural position.

Monitor Position

Height. The top of your screen should be at or slightly below eye level. If you are using a laptop, this almost certainly means you need a laptop stand or external monitor. Looking down at a laptop screen for hours causes neck and upper back strain.

Distance. Your screen should be about an arm's length away — roughly 20 to 26 inches from your eyes. If you find yourself leaning forward to read text, increase the font size rather than moving closer to the screen.

Angle. Tilt the screen slightly back (about 10 to 20 degrees) so you are looking at it straight on rather than at an angle. This reduces glare and keeps your neck in a neutral position.

The 20-20-20 Rule for Eye Health

Digital eye strain is extremely common among people who work at screens all day. Symptoms include dry eyes, blurred vision, headaches, and difficulty focusing on distant objects.

The 20-20-20 rule is simple and effective: every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax from the constant close-focus work of reading a screen. Set a timer if you tend to lose track of time while working.

Additionally, make sure your workspace has adequate lighting. Your screen should not be the brightest thing in the room — ambient lighting should be roughly equal to your screen brightness. Position your desk so that windows are to the side rather than directly behind or in front of your screen to minimize glare.

Stretch Breaks and Movement

Sitting in one position for hours is harmful regardless of how perfect your ergonomic setup is. Your body needs regular movement to maintain circulation, prevent stiffness, and reduce the risk of repetitive strain injuries.

Take a movement break every 30 to 45 minutes. Stand up, walk around for two to three minutes, and do some gentle stretches. This does not need to be a workout — just enough movement to reset your posture and get your blood flowing.

Hand and wrist stretches. Extend your arm with palm facing up, then gently pull your fingers back toward your body with your other hand. Hold for 15 seconds, then switch to palm facing down. Make fists and rotate your wrists in circles, five times in each direction. Spread your fingers wide, hold for five seconds, then make a fist. Repeat five times.

Neck and shoulder stretches. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 15 seconds, then switch sides. Roll your shoulders forward five times, then backward five times. Clasp your hands behind your back and gently lift your arms while squeezing your shoulder blades together.

Back stretches. While seated, twist your torso to one side and hold for 15 seconds, then switch. Stand up and do a gentle standing back extension — place your hands on your lower back and lean back slightly. Cat-cow stretches on the floor are excellent for spinal mobility.

Building Sustainable Habits

Use a timer. It is easy to lose track of time when you are focused on transcription work. Use a simple timer app or browser extension to remind you to take breaks. The Pomodoro Technique — 25 minutes of focused work followed by a 5-minute break — works well for many typists.

Stay hydrated. Keep water at your desk and drink regularly. Dehydration contributes to fatigue, headaches, and reduced concentration. As a bonus, needing to refill your water and use the bathroom forces you to get up and move periodically.

Listen to your body. If you feel pain, tingling, numbness, or persistent discomfort in your hands, wrists, neck, back, or eyes, do not ignore it. These are early warning signs of problems that get worse if you push through them. Take a longer break, adjust your setup, and see a healthcare provider if symptoms persist.

Invest in your workspace gradually. You do not need to buy everything at once. Start with the most impactful changes — usually monitor height and chair adjustment — and add improvements over time. A good ergonomic setup pays for itself many times over in prevented health issues and sustained productivity.

Your career as a typing professional depends on your physical health. The time and money you invest in ergonomics is not an expense — it is an investment in your ability to work comfortably and productively for years to come.