Carpal tunnel syndrome is a painful condition where a nerve in the wrist gets compressed. I suffered through this wrist pain for years. I thought it was just a part of my life going forward. If I wanted to have an office-based career where I worked on a computer, I’d have carpal tunnel syndrome from typing, indefinitely.
But in my experience, the theory that wrist pain comes from the act of typing is a misconception. I had carpal tunnel syndrome from using an old-school, tall, bulky keyboard and mouse. I had to extend my wrists to lift my hands onto my tall keyboard and mouse. Holding this vulnerable wrist position for 8 hours a day is why the nerve in my wrist was compressed. It actually didn’t have anything to do with how much I was typing. Instead, it was the repetitive strain and overuse of constantly extending my wrists.
This article will explain how I prevent wrist pain by typing correctly. It will also talk about ergonomic tools to reduce wrist pain. Finally, it will talk about how I strengthen my wrists away from my desk, which is also a method of wrist pain relief for computer users.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Tools to Reduce Wrist Pain from Computer Use
Before we get into my favorite products for wrist pain relief from prolonged computer use, nothing in this article is paid promotion. These are products I paid my own money for. And I enjoy sharing products that’ve helped improve my computer posture. In this case, tools to combat repetitive strain injuries and avoid wrist strain from computer use.
Ergonomic tools for wrist pain
Ergonomic Keyboard and Mouse
Years ago, when I still had wrist pain, I was using a tall, bulky keyboard and mouse (like the ones pictured below). Notice how this user’s wrists are not straight. He’s extending his wrists so he can lift his hands up onto the keyboard. This very slight wrist extension may not seem like a big deal. But holding this vulnerable position for long periods of time, 8 hours a day, can add up quickly.
I actually found out how to fix my wrist pain by accident. Back when I still had active wrist pain, I had to work remotely on a public Apple computer for a few days. This Apple computer had a flat, low-profile keyboard and mouse (like the ones in the picture below). Working on these ergonomic devices allowed me to relax my wrists for 8 hours a day, while still typing. My wrist pain decreased rapidly just in those few days. I’ve since switched to this type of flat keyboard and mouse full-time. My wrist pain is completely gone. To do a deeper dive on these devices, check out my article titled Best Ergonomic Devices for Carpal Tunnel Syndrome.
An ergonomic keyboard and mouse are the only technology devices I’ve purchased to reduce wrist strain at work. Once I’ve got those set up at my desk, I make sure to keep my elbow level slightly above my desk level. Finally, I make sure to keep my wrists straight, not bent.
Exercise tools to reduce wrist pain
I’ve tried everything when it comes to exercise tools for hand strength. The exercise tool that worked the best for me is the steel mace.
Steel Mace
If you want to take wrist pain relief a step further, the steel mace is a great exercise tool. Using a steel mace is a great way to increase my forearm strength and hand grip strength. So obviously, with the wrist being in the middle of the forearm and hand, my wrists got stronger too. Which is key for avoiding wrist strain from computer use.
The below video is me doing one of my favorite steel mace exercises (with an Onnit 10 pound steel mace).
Since the weight on a steel mace is at the end of a short bar, it’s far away from my hands. The momentum generated when swinging a steel mace is much more intense compared to swinging a kettlebell. There are many health benefits I get from using the steel mace. Specific to this article, it’s helped me build forearm, wrist, and grip strength.
The steel mace pictured is made by Onnit. I bought 3 different sizes (7 pounds, 10 pounds, and 15 pounds).
There are tons of different steel mace workouts available on YouTube. I still consider myself a novice, so I won’t explain how to do any exercises. I just wanted to introduce the steel mace to my readers. It’s given me the ability to hit different muscles in ways I’ve never hit them (with traditional strengthening exercises).
As an office worker, one of my tightest muscles caused by poor computer posture was my chest. And the steel mace exercise (in the video above) is a great chest opener. It really has been a game changer, as well as my favorite exercise tool to combat repetitive strain injuries causing by a computer.
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on tools to reduce wrist pain from computer use, check out my book titled 45 Ways to Improve Computer Posture.
This book is a great supplement to the article you just read. It covers healthy ergonomic habits like posture, sleep, hydration, and breathing.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen