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How to Fix Wrist Pain from Typing All Day at a Computer

A high percentage of working Americans are at a computer all day. Think about a full-time office worker that works 8 hours a day. That equals over 2,000 hours per year.

Repetitive tasks like writing, typing, and mouse clicking resulted in a lot of wrist pain for me. Another common posture mistake was the position of my wrists. Hands have a lot of muscles in them. But that means they also have a lot of tendons. In my experience, the smaller the muscles, the quicker this overuse leads to pain and repetitive strain injuries.

This pain would negatively impact my productivity, mood, and overall quality of life. It didn’t just hurt when I was at my desk. It hurt when I was lifting weights, playing sports, even when I got home at night.

Key Terms for Ideal Computer Posture

Computer posture can be very complex.

Like most people, I didn’t know what most terms meant either.

I finally learned them all when I took a class to be a Certified Posture Specialist.

But I couldn’t help to think…

Computer users need to understand posture terms in a simpler way.

This would help them decrease their computer-related pain.

Key Terms for Ideal Computer Posture — This article covers the key terms that’ve helped me get a better understanding of ideal computer posture.

I don’t write high-level articles, like a physical therapist or personal trainer would.

I write simple, easy to understand articles for the busy, athletic office worker.

I write for someone who wants to create an ergonomic desk, quickly and easily.

For the computer user who wants to improve their posture, at work and away from their desk.

Best Ergonomic Desk Setup for Neck and Shoulder Pain Relief

The average office worker sits at their desk 8 hours each day. It doesn’t matter how much money we spend on an ergonomic chair and desk. Repetitive strain and overuse injuries can happen any time we sit for long periods of time.

That’s why I implement as many small, ergonomic improvements as possible. Because anytime we physically place our hands on something, and hold them there, our shoulders activate and our torso tends to slouch forward naturally.

This is why it’s not uncommon to experience neck and shoulder pain from sitting at a desk.

How to Set Up Your Computer Desk for Better Posture (3 Simple Steps)

My computer desk used to be a problem that caused computer-related pain.

The ergonomic heights were incorrect.

I’d struggle all day to get my body in the correct position.

But now, I’ve turned it into an asset that promotes good posture (in less than a minute).

And my body has correct computer posture as soon as I sit down.

How to Set Up Your Computer Desk for Better Posture (3 Simple Steps)

Want to know how to set up your computer desk for better posture?

Here are 3 steps I did (in less than a minute) to turn my desk into an ergonomic workstation:

Soft Tissue and Computer Posture: Why Foot Position Matters for Pain-Free Sitting

I used to sit for 8 hours a day with my feet tucked under my chair.

It caused hamstring overuse, knee dysfunction, and 3 ankle surgeries.

Soft Tissue and Computer Posture: Why Foot Position Matters for Pain-Free Sitting — Notice how this user has his feet pulled under his chair. This poor foot position is causing repetitive strain and overuse in his hamstrings. I made this computer posture mistake for years. Image by Inegvin via Megapixl

And now, good foot position at a computer is non-negotiable.

That means:

Spinal Disc Degeneration and Posture: What I Learned From Poor Sitting Habits

This article is about 2 important things I wish I knew…

Before poor sitting posture broke me down…

Both physically and mentally.

Spinal Disc Degeneration and Posture: This is part 12 of my Computer Posture Key Terms series.

Long-Duration Stretches and Breathwork to Fix Computer Posture

I used to think quick stretches would fix my computer posture.

But then I tried a different approach.

Long-Duration Stretches and Breathwork to Fix Computer Posture — Reversing computer-related tension is a slow burn. My shoulders and hamstrings were 2 stubborn muscle groups. The internal rotation of my shoulders was excessive. My hamstrings were overused and shortened. This article talks about the 2 stretches that helped me fix those computer-related injuries.

And now I do long-duration stretches combined with breathwork.

Reclined Sitting Posture: How Switching Positions Prevents Repetitive Strain

Sitting at a computer is an endurance event.

Some of our muscles are chronically overused.

While others are constantly deactivated.

Reclined Sitting Posture

Here’s how I avoid repetitive strain injuries at my desk:

Why Changing Positions Improves Computer Posture and Productivity

Sitting isn’t the only enemy.

Working in the same position for hours is. Even if our posture is good.

The secret: I switch positions before my body feels pain.

Why Changing Positions Improves Computer Posture and Productivity — Sitting in the same exact position for long periods of time affects my computer posture and work productivity in a negative way. This article talks about how I fix that computer posture mistake.

Sitting on a chair, standing, sitting on a stool, reclining: all good.

I switch through these positions multiple times a day.

Laptop Monitor Neck Pain: Why External Monitors Improve Posture

I used to work only off my laptop monitor.

But then neck pain and eye strain wrecked my productivity.

And now I only use external monitors set at eye level.

Look at the downward angle this user needs to see her laptop monitor screen.

Laptop Monitor Neck Pain: Why External Monitors Improve Posture — Using a laptop monitor, for long periods of time, caused chronic neck pain and excessive muscle tension for me. This article talks about how I corrected that painful computer posture mistake.

In fact, holding this angle for long periods of time is causing multiple computer posture problems:

Best Chair Height for Computer Work: Why Elbow Position Matters for Posture

I used to think chair height didn’t matter.

But then I realized my low elbow height was causing overuse in my biceps.

Best Chair Height for Computer Work: Why Elbow Position Matters for Posture — I like to keep my elbow height about 2 inches above my desk level (like the user on the right). Image by Burlesck via Megapixl.

And now I always keep my elbows slightly above desk level.

Because with low elbow height…

Neutral Spine Sitting Posture: Why “Sit Up Straight” Is Bad Advice

I used to think “sit up straight” was good posture advice.

But it hurt, because I’d flattened the natural curves of my spine.

Neutral Spine Sitting Posture: Why “Sit Up Straight” Is Bad Advice — “Sit up straight” may sound like good advice. But overdoing it can lead to spinal disc degeneration, just as easily as slouching forward can.

And now I sit with a neutral spine that feels balanced.

The human spine isn’t straight when looking at it from a side angle.

It has natural curves.

Beyond Movement: 5 Ergonomic Habits That Improve Computer Posture and Recovery

This article talks about 5 healthy habits I practice to have better computer ergonomics. Know the 5 ergonomic habits that improve computer posture and recovery.

Movement is important when it comes to posture.

But it’s not the only answer.

5 Ergonomic Habits That Improve Computer Posture and Recovery — Image by Andrey Popov via Megapixl.

In addition to movement, here are other important ergonomic variables:

Computer Posture Key Terms: Foot Position, Footrests, and Anti-Fatigue Mats

I used to think foot position didn’t matter when sitting at a computer.

But then years of poor posture led me to 3 ankle surgeries.

And now foot position is an important ergonomic variable for me.

Computer Posture Key Terms: Foot Position, Footrests, and Anti-Fatigue Mats — This is part 11 of my Computer Posture Key Terms series. It will cover foot position, footrests, and anti-fatigue mats.

Does foot position at a computer matter? Yes, I learned the hard way.

Poor foot position caused joint dysfunction in both of my ankles.

This dysfunction led to bone spurs, bone chips, and a torn tendon.

This article talks about how I corrected my foot position. 👣

13 Ergonomic Desk Setup Tips to Fix Bad Computer Posture (and Prevent Pain)

Bad computer posture broke me, physically and mentally.

Fixing it will always be a process. Even for me.

Ergonomic Desk Setup Tips — This article goes over my most non-negotiable ergonomic desk setup tips. I use them to fix bad computer posture and prevent pain. I wrote the article, but this image is AI-generated.

Here’s how I’d start, if I had to go back to zero…

Anterior vs Posterior Muscles Explained Simply for Better Computer Posture

Poor computer posture can lead to physical therapy.

But many physical therapists use complex, confusing words.

Welcome to Part 8 of my Computer Posture Key Terms series. Today’s terms are anterior and posterior.

This article will talk about a couple of those words, explained simply.

High-Performance Habits for Computer Users

How you can tell you’re using good computer posture while sitting at your desk:

I make as many small, 1% improvements to my computer ergonomics process as possible. When practiced consistently, these good posture habits lead to massive results over time. Thanks for coming to my Ted talk. SittingPosture.com

→ Your elbow level is slightly above desk level.

(holding my elbow below desk level caused biceps overuse, which led to pain in the tendons that connect my biceps to my shoulders)

What Does Sedentary Mean? Computer Posture Key Terms: Part 7

What does the term “sedentary” even mean?

Sedentary and postural stacking are 2 key terms that helped me understand computer posture and ergonomics better.

Ergonomics can get complex.

Here are 2 terms that helped me understand it…

24 Years of Computer Posture Lessons: Ergonomics Tips That Relieve Chronic Pain

At 24 years old (2001), I was excited to graduate college.

I couldn’t wait to get an office job. A real career.

I thought sitting at a computer for a living would be amazing.

After 24 years of sitting at a computer, this article talks about the most valuable ergonomic tips that relieve chronic pain for me.

At 48 years old (now), I’ve learned sitting at a computer causes chronic pain.

The most stubborn injuries I’ve ever had.

The biggest lessons 24 years taught me (that you might need to hear too):

Computer Posture is a Sport

But not like you think.

You’re not competing with your cube mate.

Sitting at a computer all day is an endurance event. Some muscles may be chronically deactivated. But other muscles are constantly overused.

In the sport of computer posture, you’re competing against yourself.

→ Your physical energy.
→ Your mental clarity.
→ Your work productivity.

It’s all currency.

The more valuable the currency, the more successful you’ll be.

→ You’ll have more sales at work.
→ You’ll have more energy for the gym.
→ You’ll have more peace away from your desk.