Follow the tips in this article to keep yourself pain free, and not one of the many long-term sufferers of mouse and keyboard related musculoskeletal disorders.
1. Have your mouse, keyboard and screen positioned in front of you
If the keyboard and mouse are positioned to the side, you will twist your body to use them, putting strain on your torso and shoulders. By making sure the keyboard and mouse are directly in front of you and as central as possible to your body, you will be able to type with your shoulders in a natural position and avoid unnecessary pain.
2. Position the mouse and keyboard at about elbow height
With the mouse and keyboard at the same height as the elbows and forearms, the shoulders can fall relaxed by your side. This will likely require adjustment of your chair and desk height.
3. Place the mouse and keyboard close to the front of the desk
Place the mouse and keyboard so that you don’t need to stretch to use them. The keyboard should be around 5 cm from the front edge of the desk, and the mouse roughly in line with the keyboard. You need to leave enough room to support the wrists. The mouse should also be placed close to the keyboard. If the mouse is positioned out to the side, you may be forced to stretch, putting strain on the shoulder and arm, or causing you to bend your wrist unnaturally. Keep the mouse close to the side of your keyboard edge to prevent stretching.
4. Rest your hands and wrists when not typing
You should be relaxed. Hovering over the keyboard when not typing will put unnecessary strain on your arms and shoulders.
5. If you use a keyboard tray, use a suitable one
Make sure it is one that is wide enough to accommodate both your mouse and your keyboard. If not, you will end up placing the mouse above on the desk and stretching unnaturally to use it.
6. Avoid using a laptop keyboard
Yes we know laptops are a convenient tool for many of us, but they have not been designed for prolonged use with physical ergonomics in mind. Set up your laptop with a laptop stand and an external mouse and keyboard.