How To Stop Pain In Arms and Hands From Typing

Typing is a common activity that many of us perform on a daily basis, whether it’s for work or personal use. However, prolonged and improper typing techniques can lead to pain and discomfort in the arms and hands. In this article, we will discuss various tips and techniques to alleviate and prevent pain associated with typing.

1. Evaluate and Adjust Your Typing Posture

One of the primary causes of arm and hand pain from typing is poor posture. Ensuring that you have a proper typing posture can significantly reduce the strain on your arms and hands. Here are some key points to consider:

  • Sit in an ergonomic chair: Select a chair that provides proper lumbar support and promotes good posture. Adjust the height of the chair so that your feet are flat on the ground, and your knees are at a 90-degree angle.

  • Position your keyboard correctly: Place your keyboard directly in front of you at a height that allows your elbows to be at a 90-degree angle when your hands are on the keyboard. Avoid bending your wrists too much while typing.

  • Use a wrist rest: Invest in a wrist rest or ergonomic keyboard that provides support to your wrists and helps maintain a neutral wrist position.

2. Take Frequent Breaks

Typing for long periods without breaks can put excessive strain on your arms and hands. It is essential to take regular breaks to allow your muscles to rest and recover. Consider the following:

  • Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and focus your eyes on an object at least 20 feet away. This practice gives your eyes a break from staring at the screen and helps relax your arms and hands.

  • Stretch and exercise: During breaks, perform simple stretching exercises to relieve tension in your arms, wrists, and hands. Rotate your wrists, stretch your fingers, and gently massage your forearms to improve blood circulation.

  • Practice microbreaks: Incorporate short, frequent breaks throughout your typing session. Stand up, walk around, and perform light exercises to alleviate any discomfort and prevent stiffness.

3. Improve Your Typing Technique

Proper typing technique can significantly reduce the strain on your arms and hands. Here are some tips to improve your typing technique:

  • Maintain a light touch: Avoid pounding on the keyboard forcefully. Instead, adopt a light touch approach where you exert minimal pressure on the keys.

  • Use all your fingers: Utilize the correct finger placement on the keyboard and avoid excessive finger movement. This helps distribute the workload evenly across your hands and reduces strain.

  • Keep your hands and fingers relaxed: Avoid tensing your hands and fingers while typing. Instead, maintain a relaxed posture and allow your fingers to glide effortlessly across the keys.

4. Consider Ergonomic Equipment and Accessories

Investing in ergonomic equipment and accessories can make a significant difference in reducing arm and hand pain. Here are a few options to consider:

  • Ergonomic keyboard: Switching to an ergonomic keyboard can provide better wrist and hand support. These keyboards are designed to promote a more natural hand position, reducing strain and discomfort.

  • Ergonomic mouse: Consider using an ergonomic mouse that fits comfortably in your hand and reduces the need for excessive wrist movements.

  • Adjustable desk: If possible, invest in an adjustable desk that allows you to switch between sitting and standing positions. Standing periodically while working can alleviate strain on your arms and hands.

5. Try Hand and Arm Exercises

Performing specific exercises to strengthen and stretch your hands and arms can help alleviate pain and prevent further discomfort. Here are a few exercises to incorporate into your routine:

  • Wrist curls: Hold a light dumbbell or a water bottle in your hand with your palm facing up. Slowly curl your wrist upward, then lower it back down. Repeat this exercise for a few sets on each hand.

  • Finger stretches: Gently stretch each finger individually by pulling it towards you and holding for a few seconds. Repeat this stretch for all fingers on both hands.

  • Forearm stretches: Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your forearm. Hold for a few seconds and repeat on the other arm.

  • Hand squeezes: Squeeze a stress ball or a soft object with your hand, holding the squeeze for a few seconds before releasing. Repeat this exercise several times on each hand.

By implementing these tips and techniques, you can minimize the pain and discomfort associated with typing. Remember to maintain proper posture, take frequent breaks, and practice exercises to keep your arms and hands healthy. It’s important to prioritize your well-being while performing tasks that involve prolonged typing.


Q: How can poor posture contribute to arm and hand pain from typing?
A: Poor posture while typing can put strain on the muscles and tendons in the arms and hands, leading to pain and discomfort.

Q: What are some tips for maintaining a proper typing posture?
A: To maintain a proper typing posture, sit in an ergonomic chair with lumbar support, position the keyboard at the correct height, and use a wrist rest or ergonomic keyboard for wrist support.

Q: Why is it important to take frequent breaks while typing?
A: Taking frequent breaks allows the muscles in the arms and hands to rest and recover, reducing strain and preventing pain and discomfort.

Q: How can I improve my typing technique to reduce strain on my arms and hands?
A: To improve typing technique, maintain a light touch on the keys and avoid pounding forcefully. This helps minimize pressure on the muscles and tendons in the arms and hands.

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