In today’s world we inevitably have to spend some time in front of the computer  typing. Did you know that if you don’t exercise correct posture, your chances of being diagnosed with Repetitive Strain Injury (RSI) which is a potentially disabling illness often times caused by moving your hands in the same way repetitively, such as those involved in computer use, is increased? While you spend your time to learn to type, you must be aware of the following symptoms which may include intermittent shooting pains in the hands, wrists, forearms, and back. Correct typing position is a key factor in being able to avoid the development of RSI or other pain related diseases. Very few of us type for less than 2-3 hours a week, but the majority of us who sit for prolonged hours in front of the computer should keep the below tips in mind.


To keep it simple, generally you are told to keep your head, back and shoulders straight. The upper arm should be straight and lower arm at 90 degree straight on the table. Your wrists should be at same level as the keys on your keyboard such that the arm muscle share the typing pressure, not only your fingers. Keep your legs straight down on the floor. The keyboard should not be hit hard and the mouse should not be gripped too tightly. Keep ample space on and under the working table. The computer monitor should be at eye level at appropriate distance from you.


In the ideal typing posture both the static and the dynamic muscle loads are minimized. This posture is achieved when the keyboard is below seated elbow height and the keyboard base is gently sloped away from the user so that the key tops are accessible to the hands in a neutral posture. You can relax your shoulders, arms, and neck, especially during brief rest pauses. Also, in this slightly reclined sitting position the low back rests against the lumbar support of the chair, promoting proper circulation to your hands and lower arms, the abdominal angle, and the popliteal angle (behind the knees) are opened to promote blood circulation. The feet rest firmly upon the floor.


Another very important aspect is taking fairly regular breaks from your typing. It is advised to take a 5 minute break after every 30 minutes of continuous activity. Make a schedule and fix an alarm if you are already suffering from RSI to alleviate symptoms. Also don’t forget to try to fit in some exercise everyday, as well as sit up straight. Be especially mindful of your weight. Having a non-sliding, five point base chair can also help your posture. Fully adjustable with height adjustments, tilts, backrest, and arm rest is ideal. If you fear you have syndromes of RSI, visit a doctor. Do not let the pain increase so much as to disturb your sleep or force you to take a break.


Do you have any tips for proper typing posture?  Let us know!