Repetitive Strain Injury (RSI) is one of the top occupational hazards in the workplace. Whether it's typing on a keyboard or moving a mouse around, the small, low-impact movements add up to deep aches and pains over time. Recovery can be a long process, but there are things you can change to reduce the effects before they start.

For WFH or office workers, that means building an ergonomic desk setup. I like using a combination of ergonomic keyboards, a lightweight mouse, and adjustable office furniture to vary the position in which I sit and type in the hope that varied movements will reduce the risk of RSI. I also take regular breaks to stand, stretch, and walk around, as that works for me. Whatever you find works for you, thinking about ergonomics is essential to keep you productive at work.

10 A more ergonomic keyboard

I also like to mix it up between a few keyboards, so I have to hold my arms differently

Typing is an important skill for the modern workplace, but the standard keyboard layout wasn't designed with ergonomics in mind. For a start, the spacing means you have to hold your arms rigidly at an unnatural angle, and if your keyboard has a numpad, it moves your mousing hand too far off your centerline. These awkward positions are part of what causes RSI over time, but you can do something about it.

I'm a little deeper into the keyboard rabbit hole than most, with dozens that I like to rotate between. Some of these are more ergonomic than others, like the Keychron Q8, which has a split and rotated layout so that your elbows are at a more natural angle when typing. Most are smaller form factors like 60%, which drop the F-row and the numpad to make for a more compact keyboard, so my mousing hand doesn't have to stretch far.

I encourage you to try a few non-standard layouts to find one that works with your arms, as there is no "one size fits all" model. Some stagger the keys more, some are arranged in waves, others could be vertical or even concave so that your fingers sit inside a bowl of keycaps. All of them take some time to get used to, as they differ from the layout you learned to type on but stick with it; I promise it will be worth it.

9 A wrist rest

Invaluable for the correct typing angle and resting on between paragraphs

The other part of my adjustments to ergonomics while typing is a good-quality wrist rest. This could be cloth-covered foam, wood, or any other material you like the feel of. It's not there for resting your wrist on while you type, but for resting them between sentences or paragraphs, so the muscles in your arms aren't taking all the strain. I've tried several and prefer wood as it warms up over time, but some people like metal wrist rests, which offer a cooling effect when used.

8 Azeron Cyborg II

Let weird peripherals save your wrists

After years of using a keyboard and mouse for gaming, I can't do the claw needed for WASD movement anymore without causing significant pain or cramps. Normally, that means I'm gaming with a controller, but I've been using the Azeron Cyborg 2 keypad for some time now, and it's improved my comfort while gaming.

It might look like a sci-fi torture device, but those wrap-around finger pieces each hold multiple assignable buttons, easily pressed with a few flicks of your finger. The Hall effect thumbstick is Xbox Elite style, so it can be changed for different sticks, and every section is minutely adjustable to fit your exact hand dimensions. It's awesome for keeping track of MMO skills in combat, and I think it's going to stay on my desk for quite a long time.

7 A standing desk

(No, I'm not going to tell you I do all my work on a treadmill)

The desk you sit at greatly affects your overall ergonomics and helps prevent strain injuries. That's why we recommend getting a standing desk, but I don't use mine to switch between sitting and standing positions. Typing when standing up, is a horrendous experience for me, and I try to avoid it wherever possible. But that doesn't mean the ergonomics of my standing desk are wasted because there are many other adjustments that I can employ.

For example, I prefer to have my chair fairly high, so I can use either an under-desk foot hammock or footrest to keep my knees higher. Getting the correct height would be tricky using the adjustments on my chair, but it's no problem for the motorized standing desk. If I'm doing photography or other things that aren't typing, I like to raise it up so I don't have to bend my back to move things around. It's all about finding what works for you, and I'm getting pretty close to my endgame.

6 Adjustable chair

You get one back. Look after it

Ask anyone with lower back pain and they'll tell you the importance of a good chair at your desk. The key here is to get one that's supportive enough without being too firm, has lower lumbar support, and multiple points of adjustment. You can also pick any that you like the look of, from gaming chairs to more office-specific models.

I've found that I prefer mesh, as it is supportive while being breathable, whereas leather chairs make me feel sticky and gross after a while. Again, that's a personal preference, with the important thing being the parts of your body it supports for proper posture while typing. And it's important to get one that has wheels, as trying to drag a heavy office chair under a desk is bad enough with them.

5 Mouse hand slider

Carpal tunnel is no joke, and this thing works

Along with a good wrist rest for my keyboard, I like using a rest for my mouse hand. I've tried a variety of these, most with a cushion over a plastic skate that moves around with your wrist. That does help, but the cushion also presses on your tendons, and that's one way to end up with injuries. The Deltahub Carpio has a two-pad design that rests on either side of the tendons in your inside wrist, so they don't get pressure while moving. I found this works well, but it does take more of an adjustment period than almost any other ergonomic aid I've used, and I must confess I don't use it regularly.

4 Compression gloves

Inflammation isn't just bad when you're ill

Over long typing sessions, I've found that my fingers swell slightly, making them ache. Athletes often use compression for these kinds of minor injuries, and a ton of wrist rests, braces, and compression gloves could help you. Compression gloves are my favorite, as the slight pressure limits my movement, and I can't overextend when my hands are already aching. I've also used an ice pack as a wrist rest before now or one of those beanbags that you pop in the microwave to warm up.

3 A variety of mice

I rotate through ergo, ultralight, roller, and trackball

Have you ever considered the weight of your mouse and how much force it takes to move it around? Wireless options can be pretty hefty, and I've found that even the more popular ergonomic mice are hard on my wrist. We can't stop using a mouse to navigate around our computers, but they do say a change is as good as a rest.

I put this to work by rotating through a wide range of mice. Some are more ergonomic than others, keeping my hand in a more natural position when resting on the desktop. Some are super lightweight with holes in the shell to save on mass, which I find is best when my arm already aches. Some others don't even look like mice at all, using a roller or a trackball to move the cursor around the screen. I've found the trick is to rotate before I start ache so that I work different muscles to stave off aching wrists. It's key to find a mouse that fits your hand and the angle you like to have your forearm; otherwise, strain builds up quickly.

2 Gaming controller

Using a keyboard for movement gives me cramps

I've long been a proponent of finding a control scheme that works for you and tuning out the noise from other users. I've also changed how I use a computer over the years, with my first PC not even having a mouse (or 3D graphics), to 3D games but still with the keyboard as primary aiming, to mice, and a huge selection of different input devices.

I don't think I'll ever stop trying the newest devices as they come out, because I really get excited about improved control schemes. But when I'm casually playing games to unwind, I'll pick up a wireless controller before I pick up anything else. It's part comfort and familiarity, part convenience, and also not having to relearn keybinds. In-game control schemes are generally standardized now, and I appreciate being able to pick up my controller and dive right in.

1 Macropad

Reduce the repetitive movements before you start

Removing the "repetitive" part of RSI before it's even a problem is the best guard against future aches, and for many computing tasks, that means macros. With the right combination of hardware and software, you can chain large, complicated actions together and make your life much easier. Plus, many control surfaces come with dials, knobs, and other input methods, so you're not doing the same action over and over again.

These actions don't have to be limited to a single program. I've got one that does things like open my photo editing app, start my favorite playlist on Apple Music, and open a browser window to the XDA CMS, so I'm ready for work. But I also use them for repetitive adjustments in Lightroom, and other daily tasks with multiple steps.

Make your workstation more ergonomic before RSI strikes

Muscle and tendon issues are no fun, so think about what ergonomic considerations you need for your office space before RSI takes over. This could be as simple as changing the position of your monitors and chair, or the height of your desk. Or you could go fully into macros and other automation to let the computers do the repetitive parts. Whatever you decide on, pain-free typing sounds awesome to me.