Sit to Stand workstations are starting to become more mainstream. I use one from Workrite.

These allow you to vary your work position to give your back a rest. As they put it: “Ergonomists agree that microbreaks are an excellent way to reduce the affects of repetitive activities. Rather than squirming in your seat late in the day, give your back a rest by standing for a short time. Alternating between standing and seated positions reduces the need for extended workbreaks, increasing employee productivity.”

I try to switch positions every hour or two.

Do you notice that you wake up in the middle of the night more? That is a symptom of an RSI or repetitive strain injury. I was literally sleeping on top of a pillow with my hand right underneath, causing my injury to flare at night.

The Futuro Reversible Splint Wrist Brace is a low cost ergonomic splint that can help you at night.

I used one for a while until I got a custom designed splint from my hand therapy center.

The Wacom Bamboo Pen Tablet is a low cost ergonomic input device that I use to reduce Wrist Pain – Carpal Tunnel Syndrome. I hold the stylus like a hold a pen and lightly move it around. I wrap the stylus in a foam insulation so it is about 1.25″ in diameter. This makes gripping it a lot easier. The key to a more ergonomic input device is to try to keep your hand in as close to a natural position as possible.

Another input device I switch between is:

The Adesso USB EasyCat Touchpad is another low cost ergnomic input device that I use. I use my finger to lightly move the cursor around and programmed its buttons to do tasks that require multiple clicks. Wrist Pain – Carpal Tunnel Syndrome is reduced when I used this pad.

The 3M Ergonomic Mouse is another device I use. Your hand stays in a more natural position and you use the more powerful thumb to click. It comes in different sizes for varied hand sizes.

Roller Mouse Pro is a mouse alternative pointing device that has a roller bar that acts like a highly sensitive mouse.  You do not need to reposition your hands to move a mouse, cutting down on excess motion.  You can also program the buttons for specific tasks. Wrist Pain – Carpal Tunnel Syndrome can be reduced when using this device.

Automatic Mouse Clicker software can help reduce the amount of mouse clicking.

Again, these will not solve all RSI problems.  You need to take breaks, do stretching, and minimize computer use whenever possible. Also consider Dragon Speech Recognition software.

Here are some ergonomic keyboard that I have and continue to use and recommend.

The Kensington Comfort Type USB Keyboard is a low cost ergnomic keyboard that I use. It has angled keys to force a comfortable, relaxed wrist position and light action for easy touch typing. It is easier to switching to than the other keyboard I use…

The Kinesis Advantage USB Keyboard is an ergonomic keyboard that I also use. It has a split design that keeps your wrists in a more natural straight out position, rather than twisted inwards. The Delete, Back space, return, Space keys are used often, so they are positioned so your more powerful thumb can hit it. It took me about a week to get used to it, but it is worth it.

The Kinesis Freestyle solo is a low cost split ergonomic split keyboard that helps prevent Carpal Tunnel Syndrome.  It allows you to detach each side and position it independently.

The Microsoft Natural Ergo Keyboard 4000 is a popular low cost ergonomic keyboard. The goal is to have each wrist on top of the keyboard without twisting the wrist. Everyone has a slightly different distance between each hand, but this keyboard has a fixed width and angle between both sides. One size fits all so make sure it fits you.

Another option to consider is remapping your keyboard to the DVORAK keyboard standard.

Try to visit a store to test out more expensive keyboards. A lot of their ergonomics has to do with how far apart your hands are in a neutral position and how big your hands are.

I have these two ergonomic keyboards and switch between them during the day.  This prevents my hands from getting stuck in one position for too long.

Ergonomics is one of the first things users address when confronted with a RSI such as Carpal Tunnel Syndrome. It is really important to setup your computer workstation properly.  Improperly setup computer desks cause extra strain on your hands, wrists, back, and body.

The most important aspects are:

Seating

Buy a sturdy and adjustable Computer Chair that fits you properly.  You may need to visit a specialty office store or ergonomic office products company to find suitable products. The chair needs to height adjustments, depth adjustment, and lumbar support. The Business and Institutional Furniture Manufacturer’s Association has Chair fit guidelines.

Workstation

Your work area must properly fit your body. BUY a new desk if need to. The work surface must be at the correct height.  Keyboard and Mice should be on an adjustable height platform, no two people are the same size! Your elbows should never be higher than your keyboard, but be at seated elbow height. Adjustable keyboard trays can help.

Mice should be close to your body, not out to the side or high on your desk. Wrist, hand, and forearm should form a straight line. Monitors need to be positioned at eye level and lower using stands or phone books.  Also consider a sit to stand Workstation that can force you to change positions.

Input Devices

Setting up or upgrading your ergonomic input devices and  Ergonomic Keyboard to those from vendors like Kensington or Kinesis or Kinesis Freestyle. The mouse should your hand, use smaller travel mice for smaller hands. Consider multiple input devices and swapping them every couple hours.  An automatic mouse clicker also helps.

Work Routine

Taking Breaks is incredibly important. People need to break up repetitious work like typing or mousing by getting up and stretching every 15 minutes or so

Voice Recognition software reduces your hands usage and hence speeds your recovery.

Here are some site with useful information. PRINT OUT the information you need. Do not use your computer more than necessary.

Office-Ergo.com
Cornell ergo Tips
Humanics-es – Rethinking work ergonomics
Typing Injuiry FAQ
UCLA Ergonomics

Remember that just setting up your workstation correctly will not result in instant healing from Carpal Tunnel Syndrome. You have been injured and will probably need months to heal.