If you work behind a desk, know that keyboards and keyboard ergonomics are a major contributor to postural decline and dysfunctional movement. Unfortunately, your job may require a keyboard. So you can’t just throw it out! Unless you have the option to use dictation – which I’m all for! This blog is all about minimizing the damage done as a result of using a keyboard. Every little step makes a huge difference in the long run.
What is Keyboard Ergonomics?
When it comes to keyboards – an ergonomic design should allow you to type all day long without your wrists or hands hurting so much that you need to stop production. I will say:
No matter how ergonomically sound your keyboard and desk set-up are – taking micro-breaks is 100% necessary to decrease stress injuries and unwanted muscle tension.
Now, the design of the keyboard, aside from the width, is not a major concern. The focus should be more on the placement and how you use it. Which brings me to the next section: Are the price tags of “ergonomic keyboards” worth it?
Should I Buy an Ergonomic Keyboard?
An ergonomic keyboard should be what works best for you. It is not necessarily a one-size-fits-all kind of situation. I’ve seen plenty of pricey “ergonomic keyboards” that in my opinion, don’t do anything different. PS: Wrist pads do not do anything for carpal tunnel syndrome or wrist pain like people think!
If you’re shopping for a keyboard and are looking to improve your keyboard ergonomics you want to make sure you get a wireless keyboard. Or a keyboard with a long enough cord that you have the freedom to move it where it needs to be. This is especially important when it comes to working with a laptop!
How to Have Better Ergonomics Without Buying a New Keyboard
If you want to work with what you already have here’s what you need to do:
- Make sure your keyboard is as wide as your shoulders!!
- Always have your keyboard centered to your body. If you have a number pad on the side, but you don’t really use it, then only the letter portion should be centered to you.
- Your keyboard should be placed at a level that when you’re typing, your elbows and wrists are on the same level. One is not higher than the other. This will require coordination between your desk height and chair height. It also may require a keyboard tray. I suggest you reference my blog on The Best Desk Ergonomics to make those necessary adjustments.
- When you are not typing put your hands down! Do not leave your hands sitting on your desk. This only increases neck and shoulder tension.
- If you do too much ‘mousing’, put the mouse on a clipboard and the clipboard on your lap!
- Make sure you Do NOT squeeze your elbows on your side.
- Make sure your elbows have plenty of wiggle room, otherwise you will be created tension on the top of your shoulders.
What is the Best Ergonomic Keyboard for Mac
Mac has very sleek looking keyboards and I do love mine myself, but they are not necessarily the most functional. Here’s why:
If you’re using a keyboard that is too small for your build, this will impact your shoulders, elbows, and wrists resulting in what is called Dysfunctional Movement.
How Your Keyboard is Ruining Your Posture
Having an ergonomic keyboard is not a replacement for functional movement exercises! This is the work that NEEDS to be done to combat the sedentary lifestyle of living behind a computer. The term functional movement is referring to the natural design and development for movement. We are all hardwired with this at birth and develop it throughout our first year of life.
Pain and dysfunction result when we deviate from this natural design – like sitting behind a desk all day. Specifically when it comes to the dysfunction of the shoulders, elbows, and wrists your keyboard is a big contributor.
No matter how ergonomic your desk set-up is, you have to put in the work to remain functional. This is where Postural Neurology and Developmental Kinesiology or Dynamic Neuromuscular Stabilization (DNS) are the most effective choices.
Postural Neurology is how we can map and track the function of specific parts of your brain in regards to movement and posture. DNS on the other hand is a functional rehab based on the innate map of movement that we are all born with. If you think about it, all babies regardless of their geographical location, and many differences, go through the same developmental patterns and movements because we are all designed to move that way. That is like the apps that come with your smartphone that you cannot delete. DNS exercises are all based on those innate concepts of movement.
If you want to make sure you’re doing everything right while you are working at your desk, to minimize the damage use my Ergonomic Awareness Checklist and visit my Youtube Channel where I have the Ergonomic Playlist (full of things you need to be aware of) and the Functional Movement Exercises Playlist that’s packed with exercises to undo some of the damage imposed as a result of your sitting.
If you have any questions, please contact the office and do know that you are the Designer and the Director of your own life so design and direct it the way you wish to live it.
Dr. Shakib
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