Typing Ergonomics: How to Type Without Pain

Why Ergonomics Matter

Poor typing habits can lead to:

Carpal tunnel syndrome
Repetitive strain injury (RSI)
Neck and back pain
Eye strain
Chronic fatigue

The good news? Proper ergonomics can prevent all of these.

Desk and Chair Setup

Chair Height

Feet should be flat on the floor
Thighs parallel to the floor
Use a footrest if your chair is too high

Desk Height

Elbows at 90-degree angle when typing
Forearms parallel to the floor
Shoulders relaxed, not raised

Monitor Position

Top of screen at or slightly below eye level
Screen 20-26 inches from your eyes
Tilt screen slightly upward

Keyboard Position

Height

Keyboard should be at elbow height
Wrists should float, not rest on desk
Consider a keyboard tray if desk is too high

Angle

Keyboard should be flat or slightly tilted away
Most keyboard feet (that tilt toward you) are WRONG
Negative tilt (away from you) is better for wrists

Position

Centered in front of you
Keep frequently used items within reach
Mouse at same height as keyboard

Proper Typing Posture

Wrists

Keep wrists neutral (straight, not bent)
Don't rest wrists on desk while typing
Wrist rests are for breaks, not while actively typing

Fingers

Curve fingers naturally over keys
Strike keys with fingertips
Use light touch — don't pound keys

Arms

Elbows close to body
Upper arms relaxed at sides
Avoid reaching for keys

Taking Breaks

The 20-20-20 Rule

Every 20 minutes:

Look at something 20 feet away
For 20 seconds
Helps prevent eye strain

Micro-breaks

Every 30-60 minutes:

Stand up and stretch
Walk around briefly
Shake out your hands

Stretches

Wrist stretches:

Extend arm, pull fingers back gently
Make fists, then spread fingers wide
Rotate wrists in circles

Neck stretches:

Tilt head to each side
Slowly roll head in circles
Shrug shoulders, then release

Equipment That Helps

Ergonomic Keyboards

Split keyboards reduce wrist strain
Curved keyboards follow natural hand position
Mechanical keyboards require less force

Mouse Alternatives

Trackball mice reduce arm movement
Vertical mice keep wrist neutral
Touchpads for light users

Other Equipment

Monitor stands or arms for proper height
Document holders beside monitor
Anti-fatigue mats if standing

Warning Signs

See a doctor if you experience:

Persistent numbness or tingling
Weakness in hands or fingers
Pain that doesn't go away with rest
Swelling in wrists or hands

Daily Habits

Warm up before long typing sessions
Take regular breaks — set a timer
Alternate tasks — don't type for hours straight
Stay hydrated — gets you up for water breaks
Exercise — overall fitness helps prevent injury

Practice Smart

Our typing tests have natural breaks between sections. Use them! Take a 1-minute test, rest, then try again.