I must admit that I spent most of my twenties not really caring about ergonomics to any great degree. I was happy with low chairs, high chairs, keyboards in my lap, on the edge of a table, using a mouse with my elbow dangling well below the mouse pad. A few months ago, it appears years of abuse finally took their toll, and I started experiencing minor pain in my right wrist, the one which I use with a mouse. I’ve taken a number of actions since then to eliminate this pain. I thought it would be useful to share what has and hasn’t worked for me, to possibly help out others who may be experiencing similar symptoms.
What Worked:
Use a big table and rest your forearms on the table: This has been, I believe, the number one contributor to happy and healthy wrists. And it’s actually a no-cost, easy-to-implement fix. Instead of using a keyboard tray or a fancy chair with wrist pads, simply find yourself a large table, and rest your forearms on the table. I’ve included a picture of how I’m using my kitchen table as my desk, and this has worked great for me. This ergonomic site describes this type of posture as follows:
Using the table to support the forearms – This approach recommends putting the forearms on the table, while locating the keyboard on the back part of the table and the mouse in line with the keyboard.
Advantages – A) When the user puts his or her forearms on a wide surface, his or her shoulders girdles are fully supported and a neutral posture of the palms becomes natural. B) Users can adjust themselves to this method simply and easily. C) The method is particularly suitable for corner tables and / or tables with an ergonomic niche.
Disadvantages – A) Laying the forearms on narrow tables (less than 60cm in depth) is impossible. B) A sharp table rim might strongly disturb the ability to properly lay the forearms on the table. C) In straight tables, laying the forearms forces the user to extend the forearms further, an extension which creates a certain load on the shoulders girdles. D. In order to lay the forearms on the table, the user must sit in the right height, to ensure the shoulders are relaxed. The user will also have to move with the chair closer to the table, which sometimes results in the armrests bumping into the table. E. Laying the forearms on a hard surface generates a feeling of discomfort and sometime results in an inflammation in the elbow area.- Avoid using a mouse if possible; if you have to use a mouse, use a really good one: At home, I no longer use a mouse. When I’m at the office, I now use the Microsoft Natural Wireless Laser Mouse 6000, which is aimed at preventing repetitive stress injury by not focusing pressure on the wrist.
Do occasional wrist exercises: I do about two minutes of wrist exercises each day, which isn’t that much, but I believe it helps. The attached graphic from the Alberta Workers’ Compensation Board describes an exercise I often do.- Get a massage: I generally get a massage from a registered massage therapist on a monthly basis, and as part of the massage, I get my arms and wrists massaged, which I’ve found to be helpful.
What Hasn’t Worked:
- Gel wrist pads: I initially bought gel wrist pads for both the keyboard and the mouse, but then I found that I was actually making the situation worse, since my wrists were generally resting on these pads while typing/using the mouse, thus putting more pressure on my wrists. I have since stopped using these pads.
- Acupuncture: This might work for some people, but unfortunately it didn’t work for me.
I’m happy to report that, generally speaking, I haven’t had any wrist pain in a number of weeks. I don’t think there’s one catch-all fix to cure wrist pain, but it’s often a combination of measures that assist in making one’s wrists healthier. I hope you’ve found this to be informative, and best wishes to you!
