Hand Doctors Tips to Avoid Pain Injury From Using a Keyboard
So much of what we do is computer-based: from surfing social media, to shopping, finding recipes, or keeping up with endless emails from friends and family. At work, creating and submitting documents, entering data, responding to even more emails, and Zoom meetings with colleagues all require using the keyboard. And our kids are on their computers much more now, from gaming, to social media, to doing homework!
But with people spending so much time on our computers, it is important to put in place strategies to avoid eye strain, hand and wrist pain, shoulder tension, and even repetitive motion injuries. Remember, sitting at a computer typing for hours on end is not a “natural” activity for the human body. So it is important to take precautions to ward of body strain and avoid repetitive motion injuries.
How Much Time do People Spend on Keyboards?
Recent statistics reveal that Americans are spending an unprecedented amount of time in front of computer screens, with the average adult now logging 8 to 10 hours of total computer time daily. For working adults, approximately 6.5 hours are dedicated to professional tasks, with another 2-3 hours spent on personal activities like social media, entertainment, and online shopping. Remote work trends since 2020 have pushed these numbers even higher for many office workers, with some spending up to 12 hours daily on their computers.
Children and teenagers, meanwhile, are averaging 4-6 hours of computer time on school days, with about 3 hours dedicated to educational activities and homework, and the remaining time spent on social media, gaming, and entertainment. Weekend computer usage tends to be higher for both groups, with adults averaging an additional 2 hours of personal computer time and children’s recreational screen time often increasing to 5-7 hours per day. These figures don’t include time spent on smartphones or tablets, which would significantly increase the total screen time for both age groups.
Injuries of The Hand and Wrist Caused by Computer Use
Extended computer use can lead to a variety of musculoskeletal conditions affecting the entire upper body chain, with Carpal Tunnel Syndrome being one of the most common. This condition occurs when the median nerve becomes compressed in the wrist due to repetitive motions like typing and mouse use, causing numbness, tingling, and pain in the thumb, index, middle, and half of the ring finger.
Similarly, constant mouse-clicking can lead to trigger finger, where the affected digit catches or locks when trying to bend or straighten. De Quervain’s tenosynovitis, affecting the tendons on the thumb side of the wrist, is increasingly common due to awkward wrist positions during typing and can cause pain that extends up the forearm. Tennis elbow (lateral epicondylitis) and its counterpart, golfer’s elbow (medial epicondylitis), are also frequently seen in computer users due to prolonged muscle tension and repetitive movements.
Computer users often also develop shoulder impingement syndrome from prolonged forward posture and elevated arm positions, particularly when using a poorly positioned keyboard or mouse. This can cause pain when lifting the arm or reaching behind the back. Neck strain and upper back pain are extremely common, typically resulting from forward head posture (also known as “tech neck”) where the head juts forward from its natural alignment over the shoulders.
Many computer users also experience thoracic outlet syndrome, where nerves and blood vessels become compressed between the collarbone and first rib, causing pain, numbness, and tingling that can extend from the neck down to the fingers. These conditions often develop gradually and can become chronic if proper ergonomic adjustments and preventive measures aren’t implemented.
Repetitive motion injuries occur from too many uninterrupted repetitions of an activity or a motion. They can also be caused by repetitive awkward motions such as twisting the arm or wrist, overexertion or incorrect posture. They frequently occur in the hands, wrists, elbows or shoulders, and can result in numbness, tingling or pain.
Hand Doctors Tips to Avoid Hand & Wrist Pain
The good news is that a few simple steps can help you lessen the chance of developing a repetitive motion condition from working at your computer. In this article renowned Macomb County hand doctor Dr. Uzma Rehman offers tips to protect your hands and wrists when working on the computer – to eliminate pain, soreness, fatigue and injury.
Take Frequent Hand Breaks when Working on Computers
Taking breaks is the “Golden Rule” for preventing most repetitive motion injuries – including those caused by excessive computer usage. For every ten minutes you work on the computer, try to schedule in mini-breaks for 30 to 60 seconds. Take a few moments to rest your eyes: let your gaze fall across the room in an unfocused way for a count of ten. Rest your hands and wrists by bending the hands down gently, and by using a hand washing motion to rub the hands and wrists. This helps bring fresh blood to these areas so tissue that is damaged can begin to repair.
Rest your back by flexing your spine forward and backward gently. This also brings fresh blood to this critical area. Do shoulder rolls by rolling the shoulders up and around, in both directions, to release tension in the upper back and neck.
Type on Computer Keyboard in a Neutral Position
Also called “touch typing” adopting a neutral position helps you keep your wrists straight, thus putting less stress on them. Try to keep your wrists elevated and off the surface of the desk or keyboard. The keyboard should lay flat on the desk; don’t angle it up. The tips of your fingers should be the only part of your hand touching the keyboard, while your wrists remain straight. You may have to adjust your chair in order to get your wrists parallel to the floor – on a 90 degree angle from the body.
This may also mean adjusting the computer chair upwards for smaller children, and then downward for taller adults!
Sit Up Straight when Working on a Computer
Your mother was right. Proper alignment of the spine helps reduce problems with the neck, shoulders and lower back. Roll your shoulders back, and allow for a slight arch in your lower back when sitting at the computer. This may be difficult to remember at first – but will eventually become second nature. Try to keep your elbows and knees bent at near-right angles to support the position.
Again, taking a quick break every hour can be extremely helpful. Rolling your head clockwise (ear to shoulder, chin to chest, ear to shoulder) and then counter clockwise can help prevent stiff, sore neck muscles.
Re-evaluate Your Computer Monitor Placement
Your computer screen should be between 20 to 40 inches from your eyes and should be directly in front of you. The top of the monitor should be at eye level, or slightly below. Don’t tilt the screen more than 10 to 20 degrees, for the best viewing and least eye strain.
Again, this may require seat adjustment for youngsters!
Adjust Your Computer Mouse Placement
Your mouse should be located immediately to the right of the keyboard (or left if you are left handed). You should not have to reach or stretch to use it. Invest in a mouse wrist rest so that your wrist can remain straight. Consider replacing your mouse with a trackball. These devices are better designed to fit the hand, and don’t require you to bend your wrist or to grip.
Tingling, numbness or pain in the hand, wrist, elbow or shoulder can be an early sign that you are at risk for a repetitive motion injury due to excessive or improper computer usage. Try to adopt as many of these tips as possible, to keep you and your family safe and free from injury.
Macomb County Hand Doctor
If you are experiencing any symptoms of the hand or wrist that persist or become painful, your condition should be evaluated by a certified hand doctor like Dr. Uzma Rehman. She will offer you a consultation, evaluation, and individualized treatment program to get you on the road to recovery – so you can keep using the computer for all the things you normally do without pain or discomfort.
Many repetitive motion injuries can be treated with minimally-invasive procedures. And Dr. Rehman and her team of hand rehabilitation therapists can help you reduce pain and regain mobility, so your computer work is enjoyable and you are pain-free.
