How to Prevent Wrist Strain from Prolonged Use of a Mouse or Keyboard
Medically Reviewed By : Dr Chandana, MBBS, MS
Introduction
Prolong use of a mouse or keyboard can lead to wrist strain, discomfort, and even long-term injuries if it is neglected for a long time. By understanding the importance, we should be cautious regarding our health by taking frequent breaks and specific exercise of wrist stretches that increases the wrist health. Improper positioning and repetitive moments can lead to discomfort, pain, or even a long-term condition like tendonitis. By making a few adjustments to your setup, taking regular breaks, and using the right tools, you can minimize strain and ensure a more comfortable and productive work environment.
We can prevent that by involving some steps
Ergonomic Setup
- Keyboard Placement: Position the keyboard so that your wrists are straight when typing. The keyboard should be at a height that allows your forearms to be parallel to the floor.
- Mouse Position: Place the mouse close to your keyboard and at the same level. Avoid reaching or overextending your arm to use it.
- Wrist Support: Use a wrist rest or a padded mousepad to reduce strain on your wrists.
- Keyboard Angle: Avoid using keyboard legs that tilt the keyboard up, as this can increase wrist extension and strain.
Correct Posture
- Neutral Wrist Position: Keep your wrists in a neutral position (not bent up or down) when typing or using the mouse.
- Elbows at 90 Degrees: Your elbows should form a 90-degree angle or slightly more. This ensures your wrists are not strained.
- Back Support: Sit with your back straight and supported by a chair. Your feet should be flat on the floor or on a footrest.
Breaks and Stretching
- Take Frequent Breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look 20 feet away to relax your eyes and hands.
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Stretch Your Wrists: Periodically stretch your wrists, hands, and arms. Simple stretches include:
Wrist Flexor Stretch: Extend one arm in front with your palm up. Use your other hand to gently pull your fingers down towards the floor.Wrist Extension Stretch: Extend one arm in front with your palm down. Use your other hand to pull your fingers back towards your body.
Reduce Grip Tension
- Light Touch: Use a light touch when typing or clicking to avoid unnecessary tension in your fingers and wrists.
- Adjust Mouse Sensitivity: Increase the sensitivity of your mouse to reduce the amount of movement needed, minimizing strain.
Keyboard Shortcuts
- Use Shortcuts: Master keyboard shortcuts to reduce mouse usage and wrist strain.
Consider Ergonomic Tools
- Ergonomic Mouse: Use a vertical mouse or trackball to reduce wrist rotation.
- Ergonomic Keyboard: Split or curved keyboards can promote a more natural hand and wrist position.
And by following these also involve some of wrist exercises to prevent discomfort and long-term medical conditions
