Goal: Stop slouching
Sitting tall with comfortable arms and wrists
Dr Nicola Tik
Your wrists ache after a long day of typing, and your elbows feel tired from hovering over the keyboard. It’s easy to think the problem starts at your wrists. Often it starts further up, with how you’re sitting and how your arms are supported.
Your wrists, elbows and shoulders work together. When you slouch, your shoulders roll forward and your arms reach further out to the keyboard. Your forearm muscles then work harder to hold your hands in position, which can add to the load on your wrists and elbows.
Sitting a little taller brings your body closer to your work, so your arms can rest more naturally by your sides.
Research has found that people under time pressure or stress tend to type with more force and grip the mouse more tightly, often without noticing. Over a long day, that extra force adds up. If your wrists ache most on busy days, it may be worth noticing how hard you’re pressing.
Each arm weighs around 5% of your body weight. Resting your forearms on the desk or armrests while you type takes that weight off your shoulders and lets your forearms relax. Studies have linked forearm support with less discomfort in the neck and shoulders.
Keeping your elbows close to your sides, with your forearms supported and your wrists straight, can help your arms feel more relaxed while you work.
Changing position often helps your arms as well as your back. Standing for calls or switching hands on the mouse can give your wrists a break. Your goal videos include a quick reset and gentle movements, and the 30-second VIDA videos are handy between tasks.
During your busiest hour, notice how hard you’re pressing the keys and gripping the mouse. See if you can do it more lightly.