Keyboard

Workers generally experience increased neck and shoulder tension while typing. In order to alleviate the problem, the keyboard should be positioned correctly. You should not have to lean forward or pull backwards in order to type and the keyboard should not require a lot of force in order to push the keys. Err on the side of a softer keyboard rather than a hard one as it will demand unnecessary force that could strain the fingers, hands and wrists. Typing should be light and gentle, not forceful.

Ulnar deviation is the bent angle of the wrists as they reach sideways while typing. Instead, maintain a neutral position by moving the entire hand. Instead of using your little finger to hit the Enter or Shift keys, use two fingers together (keeping them curved). This will force you to slow down, but touch typing was designed for speed and not safety (22).

In order to type safely, the keyboard should be directly in front of you to allow the arms to hang straight down from the shoulders, with your elbows bent at approximately 90 degrees. Your wrists should remain in a relaxed position with little angle at the wrists (preferably a straight line from the elbows to the hands). The slant of the keyboard is also important ‚ if it slopes significantly, you will have to bend your wrists instead of keeping them straight. Do not rest the keyboard in your lap as it will drag your shoulders and neck forward and down (23).

An excellent ergonomic set-up includes a height-adjustable keyboard tray with a negative tilt and room for the mouse or trackball (24). Many ergonomic experts advise caution when using wrist pads as they often require the user to restrict movement in order to keep their wrists on the pads. It is important not to rest your wrists on a wrist pad or rest your arms or armrests while you type. Instead, learn how to type "in the flow" (25):

Hold your forearm, hand and fingers in a straight line without bending your wrists. Like a concert pianist, be sure that your wrists are straight and your fingers tap lightly down on the keys.
Use your arms and shoulders to move your fingers over the keyboard. Allow your hands to flow over the keyboard.
Develop awareness of wrist movements while typing. While sitting at your desk, let your non-dominant forearm and hand gently rest on a one-inch thick book. Drop your fingers over the edge of the book while maintaining a relaxed, neutral position with your forearm and hand.
Do not rest your arms on the armrests while typing as this promotes awkward positioning.

For more information on preventing injury while typing, see the Typing Injury FAQ.