In this post, we’ll explain the concept of computer keyboard ergonomics and why it’s important, highlight common keyboard-related injuries, and provide ergonomic solutions for computer keyboard injury prevention.
What is computer keyboard ergonomics, and why is it important?
To put it simply, ergonomics is about designing equipment for human beings. It can be defined as the science of fitting a workplace, or equipment, to an individual user’s needs. The goal for effective ergonomics is to increase efficiency and reduce discomfort and injury risk (Dandale et al., 2023).
This is relevant for office workstations – in particular the main tool, the computer keyboard. Ergonomic solutions may not necessarily involve purchasing the most up to date and expensive keyboard, but implementing a few small changes such as keyboard angle, height, and the keyboard distance from the desk or monitor. These small ergonomic adjustments have been shown to significantly aid in the prevention of computer keyboard injuries.
How to implement proper ergonomic principles for typing
According to a recent survey, office workers spend 1,700 hours a year in front of a computer screen. It’s usually not until a worker starts feeling wrist pain or discomfort that they realise their positioning is wrong. To proactively prevent discomfort and reduce injury risk, it’s important to keep the following typing ergonomic factors in mind.
Wrist & Mouse Placement
Always try to keep your wrist in a neutral position. Bending your wrist up/down or side to side for repetitive tasks (such as using a mouse) has been demonstrated to cause musculoskeletal conditions such as carpal tunnel syndrome. Your mouse should be positioned so it keeps your arms at or below a 90 degree angle. Your hands and wrist should not be straining when using the mouse for a sustained period of time.
Keyboard Placement
Your keyboard should be placed on a flat desk, just below elbow height. Avoid excessively angling the keyboard, as this will angle your wrist up which can lead to overuse stress injuries in the wrist, and even up your forearm. Having your wrists in a neutral position will be the most comfortable for a long period of time. Position the keyboard on your desk at a distance that ensures your elbows can remain as close to your sides as possible. Typically this will be around 20cm from the edge of the desk, and will ensure your forearms are well supported. Avoid winging your elbows out, as this will place more load through your shoulders and neck.
Posture/Chair Position
Set your chair height to ensure your elbows are level with or just above the height of the desk. Always have your feet flat on the floor, or resting on a foot rest. Ensure you have full back support, with the backrest sitting anywhere between 90 and 110 degrees. Avoid leaning forward as this creates increased pressure through your spine.
Screen Placement
Have your screen roughly at arms’ length and ensure the top of the screen is at eye level. Neck injuries and headaches may occur if you’re in a posture looking either slightly up or down at the screen for a sustained period of time. A slight tilt of the screen upwards can also help to avoid this.
What are some common mistakes with computer keyboard ergonomics, and how can we correct them?
Here are a few of the most common mistakes with computer keyboard ergonomics. Avoiding these would be a big step in the right direction for preventing an injury.
Mistake:
Mouse distance far away from the body
Correction:
Ensure the mouse is the same distance from the edge of the desk as the keyboard, and allows as close to a neutral elbow position as possible.
Mistake:
Winging elbows
Correction:
Bring your elbows in close by your sides, as winging your elbows will cause the wrists to turn away from a neutral position when typing
Mistake:
Two-finger typing or punching the keys
Correction:
Attempt to use all fingers to type, and avoid using excessive force when pressing on keys, as this will place more pressure through the joints in the fingers.
Mistake:
Planting mouse wrist
Correction:
Avoid planting the wrist when using a mouse as this prompts wrist movements initiated by smaller muscles in the forearm that may lead to a repetitive stress injury (RSI). Instead, keep the wrist off the desk, using larger elbow/shoulder muscles.
What next?
Set some time aside to prioritise your personalised keyboard set-up, following these key takeaways:
1. Ensure appropriate keyboard and mouse placement:
- Neutral wrist angle
- Forearm contact on desk
- Mouse and keyboard 20cm from the edge of the desk
2. Identify and correct these common mistakes:
- Elbow winging
- Wrist planting
- Typing techniques (e.g. two finger or single finger typing)
- Chair position – back purchase on chair
Addressing computer keyboard ergonomics is one of many opportunities for preventing injuries in the workplace. Aches and pains aren’t just an inevitable component of office work; they can be avoided by taking a proactive approach and changing the things that you can change, such as your keyboard setup. Following the simple steps outlined in this post can go a long way in changing your outlook on work, and your overall health and wellbeing.
Employ Health physiotherapists are experienced in providing workstation ergonomic assessments, to help your workplace identify and correct any ergonomic issues. You can learn more about our workstation ergonomic assessments at this link.