Working on a computer for too long used to break me down, both physically and mentally. My chair and desk were a liability. Because they weren’t set up for proper ergonomics. And that led to a number of aches and pains in different parts of my body.
Carpal tunnel syndrome is one of the common effects of prolonged computer use. It’s commonly referred to as wrist and hand pain from typing.
In this article, I’m sharing a round up of ergonomic modifications I made, to reduce the risk of developing carpal tunnel syndrome.
Ergonomic Modifications For Carpal Tunnel
First, I’ll define carpal tunnel. Then I’ll talk about its syndrome, as it relates to using keyboards and mouse. Finally, I’ll talk about how I prevent carpal tunnel syndrome.
The posture tips in this article can help computer users understand the need for ergonomic modifications. These ergonomic adjustments are easy to make. And once I practiced them consistently, they’ve provided me with posture benefits.
What Is Carpal Tunnel
The carpal tunnel is a narrow passageway in the wrist. The median nerve runs through this passageway.
Carpal tunnel syndrome cts occurs when the median nerve gets compressed, because the carpal tunnel becomes dysfunctional. When the carpal tunnel gets too small, it puts pressure on the median nerve. This can affect hand function, even cause pain in the hand.
When I had CTS, it felt like a small, sharp knife was poking the inside of my wrist. I had weakness, numbness and tingling throughout my hands and fingers. My grip was very weak, with my middle finger being affected the most.
Related: Check out my articles titled Why Does Typing Weaken Grip Strength? or How to Improve Grip Strength.
Luckily, I fixed my computer wrist pain before it caused any long-term effects. But carpal tunnel syndrome can be very serious. If not corrected, it can require surgery if it’s overlooked for too long.
Can Bad Posture Cause Carpal Tunnel
Yes! In my personal experience, bad posture caused carpal tunnel pain. But a common misconception is how it was caused by the act of “typing” itself. I learned that it wasn’t how much, or how long, I typed. Instead, it was these 2 variables…
A tall, bulky keyboard and mouse
The non-ergonomic keyboard I used to have was not flat. It caused me to compromise my neutral wrist position, into an extended wrist position (to lift my hands up onto the tall keyboard and mouse).
I held my wrists in an extended position for long periods of time
Lifting my hands, at the expense of my carpal tunnel, compressed my median nerve. Putting my wrists in this position, for a few seconds or minutes, is no big deal. But holding it there, for long periods of time, was a very big problem.
Those 2 variables together caused my carpal tunnel syndrome.
How Can Ergonomics Prevent Carpal Tunnel Syndrome
I’m always looking for ways to improve posture at computer. Fixing my wrist pain was a major goal. To do that, I needed to reduce strain of my wrist muscles, by working in a neutral wrist position. To correct my wrist posture, I followed these steps…
I bought a flat, ergonomic keyboard and mouse.
Without this, I’d always have to extend my wrists to lift my hands up onto my old, tall keyboard. Purchasing this ergonomic keyboard and mouse was a valuable move (not paid promotion). Without them, I’d never be able to hold my wrists in good posture, which is…
I keep my wrists flat on the desk, in a neutral position.
I no longer work with my wrists flexed or extended. Especially when I’m working on a computer for long periods of time. Another important ergonomic cue for me, I keep my desk level 2 inches below my elbow level. This is my personal preference. Any other position could cause me to hold my wrists in a flexed or extended position all day. And that’s how I got carpal tunnel syndrome in the first place.
I keep my wrists straight.
When it comes to posture, I want everything to be symmetrical except for one thing. And that is using a mouse. Because obviously, a mouse is the only device that is on one side of my body.
The keyboard is set up right in front of us. So I want to keep it in the center of my body, with my wrists straight. If it’s off-center, even by a slight amount, it would cause unbalanced repetitive strain and overuse. And eventually, that’s going to lead to muscle tension and chronic pain.
Ergonomic Tools For Carpal Tunnel
It’s not as simple as buying wrist rests from the office supply store. I tried those. It didn’t help me at all. It just made my wrist position more awkward. For how to improve posture while sitting at computer, here’s what I did buy:
Flat Ergonomic Keyboard and Mouse
These are both non-negotiable parts of my computer ergonomics process. It’s the only way I can keep both of my wrists in this neutral position:
- Flat on the desk (not flexed or extended)
- Straight (not angled to the right or left)
Side note: Nothing in this article is paid promotion. I’m not compensated by any keyboard and mouse manufacturers. I enjoy sharing products that’ve helped improve my computer posture.
If you want more posture fixes in your inbox, sign up for my Computer Posture Newsletter.
It’s always free. I keep my emails short and to the point.
Because as full-time computer users, we’re super busy.
And I respect your time and energy.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity
If you liked this article, you’ll love the one titled How to Avoid Carpal Tunnel Syndrome.
Or, check out my digital store to level up your ergonomics game.