Pain using a Keyboard: 9 Top Tips

Pain using a Keyboard?

Are you experiencing arm or shoulder pain using a Keyboard?

Review the following tips to see if you can resolve any arm pain using a keyboard.

1. Keep the keyboard cable loose so it is not restricting the positioning of the keyboard close to you.
2. The work surface is horizontal and that the keyboard feet are available should you wish to use them.
3. Check that the keys are all easily readable and fully functioning.
4. Ensure the keyboard is positioned at the same height as your forearm, i.e. if you have raised your chair, to suit your keyboard height, (see Sitting on an Office Chair: 7 top tips).
5. The keyboard is close and central to you, so that your elbows remain under your shoulder during use (sometimes a mini keyboard size is a consideration. Also, the softer touch type of keys may be more comfortable).
6. A wrist rest should only be used during breaks from keyboarding! Be aware that the wrist rest is not restricting access to the keyboard. Your arms and particularly your wrists should be free to move and unrestricted during use.
7. Try to not hit the keys too hard, review your keyboarding technique!
8. Consider using Microsoft keyboard shortcuts  or Apple Mac keyboard shortcuts to ease the repetition of keyboarding tasks.
9. There are many alternative keyboard options – consider the pros and cons of alternatives, as sometimes they can resolve one issue and may create another. If using a keyboard at all is problematic, there are other technology alternatives. Consider obtaining technical equipment advice (eg voice activated software).

We hope this information is useful and practical advice to ease arm pain using a keyboard.

Pain using a keyboard can also be impacted by mouse use and your sitting posture on an office chair.

If you cannot resolve discomfort or pain, you may need an assessment. This can prevent issues in the future or resolve issues you are currently experiencing.

See our Services related to this topic:

A DSE Risk Assessment may be beneficial to ensure the whole set up is correct, according to the DSE Regulations 1992 for prevention of minor aches and pains.

If discomfort is ongoing, requiring medical input, or there is a diagnosed medical condition, a more in-depth Ergonomic Workstation Assessment is required.

See our Case Studies:

DSE Risk Assessment Case Study

Ergonomic Assessment in an Office Role Case Study

Ergonomic Assessment of a Teacher Case Study

Ergonomic Assessment & Return-to-Work Case Study

See our blog articles related to this topic:

• Pain using a mouse – 12 Top Tips
• What is a DSE Risk Assessment?
• What is a Workstation Assessment?
• Occupational Health Assessments at work
• Mobile & Homeworking DSE Assessment
• Pain using an office chair
• Coronavirus & Working from home

Contact Us for further advice and a quotation.

See our Useful Links page which includes diagnosis specific advice from organisations which can help.

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