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I'm 23 and have been using computers very heavily for the last 10 or so years - probably an average of 6 hours a day. During a particularly intensive day of typ

I'm 23 and have been using computers very heavily for the last 10 or so years - probably an average of 6 hours a day. During a particularly intensive day of typing last week I started getting pain in my right hand. I had to resort to hunt-and-peck index finger typing to get the feature I was working on finished. I'm horrified, it feels like I'm way too early in my career for something like this to happen, but I guess that's what happens when you do something so repetitive for tens of thousands of hours. What in particular have you found success with that helps? I'm kinda in denial right now, it's already gotten better over Saturday but I know I shouldn't be ignoring it.

pknopf 7y ago
I learned to use mouse with my other hand. I was literally forced to one day, out of pain. Took me 2 days to feel normal with it. Nowadays, I juggle back and forth, depending on comfort.
- carlmr 7y ago
  I'm pretty good at that too, but mostly due to temporary climbing injuries.
- steve19 7y ago
  I was in the same situation. It is incredibly frustrating to learn but it just takes time. I kept two mice on each side of the computer for years and alternated between them as required.
  - Aperocky 7y ago
    Is it really the mice? I don't use a mice, I had the impression that most of the problem was due to typing?
    - steve19 7y ago
      In my case and for many other people, mice are part of the problem.
- littlestymaar 7y ago
  Been here, done that. This is not a solution: It was 5 years ago and my right hand was too painful to use so I switched to my left hand. Eventually, last year my left hand started to hurt too, and I started jungling between both. 5 months later, I had to stop completely for 2 months because of the pain.
  - pknopf 7y ago
    If you ignore the pains for too long, it will do irrepairable damage to your nerves. My timeline was this. I've been programming since 15. I've been on the computer for hours a day, making money freelancing in highschool. I didn't have a single issue. Then, at 22, I got a professional gig. My pain started immediately. Within months, the damage was done. My right hand still isn't 100%, but since I've switched to using my last remaining good hand, I treat it much better than I did my right hand. It's all I got. Carpal tunnel can absolutely be prevented. It isn't genetic or anything. You just have to monitor the warning signs and address them immediately. So, yes, switching hands isn't a solution, but the damage is done, so it has to be done. But now I have the insight needed to prevent my left arm from ever falling into the same situation.
saganus 7y ago
Have you tried using an ergonomic keyboard? I had always used non-ergonomic mice and kbs, until one day I started noticing some wrist pain when in certain positions. After a few months the pain increased and I figured this wasn't right so I bought one of those Microsoft Natural Keyboards, and after a week or so, the pain went away. Some time later I started with wrist pain again but now in positions related to the mouse use, so I bought an Evoluent mouse and again, after a couple of weeks the pain was noticeably lower, and so I was convinced that the position of my wrists was not ideal for thousands of hours of use. So, my point is, you don't have to wait until it's too late to try to figure out a way to fix that. I don't think age is the only factor here, so just try out something on the affordable side and see if you get better, regardless of how young you are, begore things get worse.
ndjskska 7y ago
Use computers less.
noahprince8 7y ago
Ergonomic keyboard and mouse. A split keyboard is a huge win. When you sit with your hands in front of you, they don't naturally want to go in towards the center. They want to be offset a bit. Below the desk keyboard tray -- Look up an ergonomics diagram. You aren't supposed to have your hands going up to get to your desk. It's supposed to be a 90 degree angle. Going mechanical. I run Kailh Silvers, which are incredibly light and have a 1.1 mm travel distance before the key registers. It's like typing on air. I barely have to move my fingers. This, of course, takes some getting used to. Going ortholinear. Staggered keys are just a remnant of old typewriters. Your fingers were built to go straight back and forth. Making them go sideways forces _a lot_ of extra wrist movement. Again, this takes some time to learn. Curved keyboard well. Your fingers aren't all the same length. Couldn't we make something that puts all of the fingers closer to their keys in the resting position? Yes. See below. After a little time with mechanical keyboards, I ended up just going all out and building myself a Dactyl. That's a split ortholinear keyboard with a curved keywell, and is basically as ergonomic as it gets. If you want advise on how to build one, I can help point you in the right direction. It took probably 10 hours. Otherwise the closest thing is an Ergodox or Kinesis Advantage. It only took a Sunday to get mostly used to it, and my typing speed has actually gotten way faster. I detailed the learning curve here: https://www.reddit.com/r/MechanicalKeyboards/comments/azkkpz/graph_of_my_dactyl_learning_curve_with_no_prior/ https://www.reddit.com/r/MechanicalKeyboards/comments/azkkpz... The only disadvantage is that if you bring one of these into work, get ready to catch some flack :D At this point I've got my own chair, standing desk converter, mouse and keyboard. I plan on coding for a long time, not just for the money but because I love it. So I look like a bit of a dumbass, but in 20 years I'll still be coding.
- noahprince8 7y ago
  I should mention my issues have mainly been with wrist and neck pain. This has completely gotten rid of the wrist pain. The split keyboard opened up my posture and helped a bit with the neck pain. Since I got a new job that didn't have standing desks, the neck pain has started to come back a little bit. It's mostly because your neck gets weak when you sit for so many hours a day. Getting a standing desk converter can help keep your muscles from atrophying. It's also not great to stand all day. You want to alternate.
basementcat 7y ago
You can count yourself as one of the lucky ones as I had many classmates in college who lost the ability to type before they graduated because of RSI. While I’m no medical professional, I’ve thus far avoided serious RSI by 1. Not typing very much. I spend most of my time thinking and a minority of time typing. 2. Periodically change work area. I have the luxury of having the option of typing in an office, a laboratory or outside under a tree and frequently move around. Even if you don’t have this much flexibility, try adjusting your chair up and down, move your monitor around, etc. EDIT: I make no guarantees these things have any correlation with my avoidance of serious RSI symptoms.
mikekchar 7y ago
Don't discount resting. I limit my typing to 35 WPM and I try to be as even as I possibly can in my typing. I think while I type. Even then, I type for 30 seconds and rest for 30 seconds. In my rest period I'll read what I typed and think a bit more. I find that I am actually more productive this way because I don't rush.
vogelke 7y ago
> What in particular have you found success with that helps? * I bought two bathroom mats from Krogers, wrapped them around the arms of my office chair, and duct-taped them in place. Looks like hell, feels soft and cushy. * I bought a bunch of those practice tennis balls (the wimpy kind that don't bounce worth a damn) and have one at home, one at work for squeezing when I take a break or watch TV. * I wear one of those Ace bandage thingies around my right forearm. * I have one of those ergonomic keyboards from Microsoft. Huge improvement. * THE MOST HELPFUL: I do curls and range-of-motion exercises with 10-lb dumbbells when watching TV. Nothing dramatic, a few sets of 30-40 curls plus rotating my wrists, and then some leaning-over pushups against the couch. You wouldn't believe how much better I started feeling.
jrockway 7y ago
I had the same problem. I narrowed it down to moving my pinky to type things like (). Default keyboard layouts are awful for programming. You type a lot of symbols and they're on weak fingers that require weird hand movements. Using a keyboard with a programmable firmware lets you move those keys elsewhere, and then you can type them with strong fingers. I use my left thumb to activate a layer that turns jkl; into ({}), which has helped a lot. (I also moved the shifted numbers down to qweruipo -> !@#$&*`~, and brackets to m, -> [].) I also have keys for macros like := and !=. Finally, backspace and common symbols like - and _ are on my pointer finger (ErgoDox EZ, so I get a few extra keys in the middle), and meta, space, and enter are on thumb keys. It takes a bit of time to get used to, but I type faster than on a traditional keyboard now AND with less pain. Would still like to completely kill the mouse from my life, however.
- globuous 7y ago
  This is exactly what’s motivated me to finally learn https://bepo.fr https://bepo.fr, a lot of special chars are on the left on the keyboard with the altgr key modifier. So you have to use left fingers and right thumb to get things like curlies, pipe etc. So far my pinkeys are much better. Though i must admit that learning to touchtype on bepo was one of the must frustrating thing i ever had to do ^^
mirimir 7y ago
I have an ergonomic support for my right arm. My elbow rests on a silk fabric "hammock", which is supported by a linear bearing slide, mounted on a vertical shaft. I bought it too many years ago to remember a brand. And hopefully the description makes sense. Basically, my right arm feels ~weightless. Edit: Also, I use a touchpad, not a mouse. If I use a mouse, my hand cramps. And it also helps, I think, that I never learned to type. So I've developed my own style that doesn't hurt me.
- bschwarz 7y ago
  Please post a picture of your hammock setup, it sounds very interesting!
  - mirimir 7y ago
    OK, found it. It's a BodyBilt chair, with their Linear Tracking Arm.[0] The chair has a moderate tractor seat, which forces you to sit properly, and not slouch. But that also means that you can't really relax in the chair, because it hurts in the crotch. There's also an inflatable lumbar support. I used an Aeron for many years. It's much cooler looking, but the BodyBilt is more comfortable for long term use. 0) https://www.backbenimble.com/bodybilt/closeups/closeup_all_arms.htm#bb_alta https://www.backbenimble.com/bodybilt/closeups/closeup_all_a...
namanyayg 7y ago
I can't be sure but it feels like a lot of people are discounting exercise here, I don't mean stretches but something more serious. I've been staring at a desktop screen 6h+ daily for 8y+ and started feeling serious rsi symptoms on my right wrist at the old age of 19. I tried bandages and wraps in the beginning, but once I started lifting all pains literally disappeared. Heavy deadlifts (and maybe a press), done with correct form, is something that I'm quite sure will resolve the issue for the majority of people -- when your wrist starts being able to manage 200lbs+ loads then mouse-related issues feel like a joke. I'd be interested in hearing stories where deadlifts didn't help. Would there be any?
- rootw0rm 7y ago
  that's solid advice I think. I have pretty much the same story. I mean, I went all out with anabolics and such because I was also trying to get some hot babes, but I never had wrist issues after that.
  - namanyayg 7y ago
    At what age did you start loading anabolics?
- froggy 7y ago
  I can vouch for deadlifts. Had wrist tendonitis flare-ups first at age 29 while doing lots of coding for a newly launched product. I'm 43 now and haven't had a flare-up in over 6 years (been doing heavy coding since 28yo). I do deadlifts once heavy a week, sometimes will add in an extra light set during the week. If you're starting out with deadlifts, be sure to check out a program like Starting Strength and practice correct form before adding heavy weight. Things like bench press and working with heavy dumbbells have probably helped too since the weight forces your hand, wrist, and arm muscles to strengthen. I have also used a hand-held grip squeeze device which has helped over the years when I had flare-ups.
  - namanyayg 7y ago
    I tried those squeeze devices too, but in my opinion they're too weak unless you specifically shell out for the stronger / adjustable ones. Mine were from China and didn't do jack for the rsi pain. It's deadlifts that whips forearms into shape, and then getting used to various presses seems to make the wrist more adaptable. I started with Phrak's Greyskull LP which is a modification on SS with less volume. Back, shoulder, and neck pain disappears too.
craigt00 7y ago
I started to get pain in my right hand in my mid-20s (early 40s now) when I was spending a full working day programming and then spending most of my time playing fps games on my PC in the evening using KB+M. It progressed to the point that I would get stabbing pains on the top of my hand whenever I right-clicked my mouse. After a few weeks of trying different layouts and avoiding my mouse as much as possible, I found the source of my issue was not my hand but a nerve in my elbow which was being crushed when using chair arm rests. I was also sleeping with my arms folded up on my chest which kept the nerve under tension when I was sleeping, preventing it from fully healing. I now avoid arm rests whenever possible and sleep with my arms to the side. The pain disappearred after about a week and I've been pain free ever since. I've also naturally reduced the amount of typing/mousing I do as I've got older and my career has progressed.
- mrmuagi 7y ago
  I came across something similar, I narrowed it down to Ulnar nerve entrapment which sounds particularly similar.
more-coffee 7y ago
- adapt a time management technique (i.e. pomodoro) to ensure frequent breaks from typing. Listen to it. Your code can wait. Grab some other objects during the breaks (lacrosse ball) - get light dumbbells, ranging from 2 to 6 kg, and start doing wrist flexor exercises every day. Slow pace, good form, not too heavy weight, stop when it really hurts.
dahauns 7y ago
The other posters have brought up a lot of important points, but if you're struggling to change, here's a first, really easy step for the lazy: Go to your nearest electronics store and buy a MS Natural 4000. Do it now. Yes, I know, it might not be as high-quality, sophisticated and thorough in its design as specialized ergo keyboards. But: It's widely available, it's cheap, and - an often overlooked pro - it adheres to a standard keyboard layout, which means that it only needs minimal adjustment, both initial and when changing computers (if you don't want to lug it around everywhere or switch out every keyboard you are in contact with). All IMO deciding factors for doing that first step and sticking to it. :) And: In my experience it still gets you there most of the way regarding ergonomics - split and curved keyboard, and especially negative tilt(!). I only wish MS would rerelease a modern, higher-quality version the model (the current model is almost 15 years old now!). It is still servicable, but oh, what could be possible... PS: The immediate next step should of course be checking and adjusting the geometry of your workplace. An ergonomic keyboard won't help much if you're hunching there like Quasimodo.
mortehu 7y ago
Wearing long sleeves while typing, regardless of the weather outside, completely solved my wrist pain problems. I first tried it after reading this post: https://codewithoutrules.com/2016/11/18/rsi-solution/ https://codewithoutrules.com/2016/11/18/rsi-solution/
- ijidak 7y ago
  Yes! Me too! I've noticed that wearing long sleeves when I'm typing helps. I had RSI and panicked as well. But now that I wear long sleeves while programming (even a heavy sweater sometimes, even though it might be hot outside). Basically I need to keep everything warm. Of course, you still need to take regular breaks. But that let's me go longer with minimal pain.
anonuser123456 7y ago
I'm 38, and have been programming since ~16. I spend > 50 hrs / week typing. I've had several bouts of RSI and here is something to consider: - It's very possible to go from your current situation to being completely pain free. Have some optimism. I haven't experienced RSI pain in 5 years. - RSI is usually not _caused_ by typing (there is lots of data supporting this). Lots of typing usually exacerbates some other underlying condition. Don't fall into the attribution error trap or you might not find the underlying cause. - In my various bouts of RSI I switched to various ergonomic keyboards. These mitigated some of the pain, but did not eliminate it. I went from a standard laptop keyboard to MS natural 4k, to a Kinesis advantage. Each time, pain improved but did not completely subside. - I solved my RSI by finding the root cause. Anecdotal stories: I've had on and off weakness in my left pinky for years (decades). I'm an Emacs user and used to use that pinky heavily as a ctrl/meta activator; I just attributed the pain / weakness to that. I would also have pain in left wrist, which I attributed to having to baby that hand at times and use it in awkward positions. At times, the pain was so bad I could not type for days to weeks. I'd seen a doctor about this a few times, and they usually advised me to take a week or two away from the keyboard to let it heal and then the usual 'take breaks while typing etc.' Sometimes that worked, sometimes not. At one point, I started noticing that my grip strength was declining in that hand and I was getting muscle twitches when I had to grip things very tightly (e.g. a hario hand grinder). Twitching and weakness are clinical signs of a motor neuron problem. After researching various nerve compression scenarios... I happened upon a website similar to this: http://www.eatonhand.com/hw/hw007.htm http://www.eatonhand.com/hw/hw007.htm. This described me exactly; habit of sleeping with my arms stretched out in a way that compresses the ulnar nerve. I got a 15 dollar brace off Amazon and started being careful about what position I slept in. A month later, my hand was completely back to normal and I've been pain free since. My brother (also a programmer) had a similar situation. RSI to the point he couldn't work. The root cause; a shoulder injury from his teens that wasn't properly addressed. Did PT to work on the shoulder and his RSI resolved within a few months. The point is, don't focus on typing as the cause; look elsewhere. If you are injury free, you can type all day long and it won't likely cause a problem.
justaguy500 7y ago
A full list: * Wear warm clothes that cover your wrists. * Start going to the gym, and focus especially on free weight exercises. They make your arms and hands stronger, and the growth hormones released after working out promotes healing of any wrist injuries. * Mouse sensitivity. Which is better, low or high DPI varies on a person-to-person basis but for me what worked was low as it forced me to use my hand to do large movements rather than my wrist. * Mouse hardware. Again varies on a person-to-person basis, a mouse that is too large or too small for your hand can cause wrist pain. * Sleep position. Sleeping on your back is probably the safest way, be sure to keep your arms relaxed on the sides. Having a pillow to hug might help as this feels somehow a natural position * Don't play video games with a mouse. Yes this sucks as some of the best competitive multiplayer games are on the PC, but LoL, CSGO, Overwatch etc are known to cause RSI issues and lots of professional players have ruined their wrists permanently. Switching to a console will stop any wrist problems from gaming
azinman2 7y ago
Stop. Seriously stop. Don’t type thru the pain — you’ll do serious and permanent damage. I did that in lectures on an Apple Newton keyboard, and my hands never were the same since. Install AntiRSI or workrave, and take breaks. But really pay attention and when your body gives out don’t take the chance. No feature or deadline is worth it. Probably even an hour break is enough to finish that feature.
ferzul 7y ago
when i stopped studying and started working full time, i began to get pain in my wrists. so i got an ergonomic keyboard and a large trackball. i'm fairly sure it's replacing the mouse with a trackball that makes the most difference to the acute pain, but they both do make a difference. but everyone is different. act fast and change everythin,
ijidak 7y ago
I've noticed that wearing long sleeves when I'm typing helps. I had RSI and panicked as well. But now that I wear long sleeves while programming (even a heavy sweater sometimes, even though it might be hot outside). Basically I need to keep everything warm. Of course, you still need to take regular breaks. But that let's me go longer with minimal pain.

pknopf 7y ago

I learned to use mouse with my other hand. I was literally forced to one day, out of pain. Took me 2 days to feel normal with it. Nowadays, I juggle back and forth, depending on comfort.

carlmr 7y ago
I'm pretty good at that too, but mostly due to temporary climbing injuries.
steve19 7y ago
I was in the same situation. It is incredibly frustrating to learn but it just takes time. I kept two mice on each side of the computer for years and alternated between them as required.
- Aperocky 7y ago
  Is it really the mice? I don't use a mice, I had the impression that most of the problem was due to typing?
  - steve19 7y ago
    In my case and for many other people, mice are part of the problem.
littlestymaar 7y ago
Been here, done that. This is not a solution: It was 5 years ago and my right hand was too painful to use so I switched to my left hand. Eventually, last year my left hand started to hurt too, and I started jungling between both. 5 months later, I had to stop completely for 2 months because of the pain.
- pknopf 7y ago
  If you ignore the pains for too long, it will do irrepairable damage to your nerves. My timeline was this. I've been programming since 15. I've been on the computer for hours a day, making money freelancing in highschool. I didn't have a single issue. Then, at 22, I got a professional gig. My pain started immediately. Within months, the damage was done. My right hand still isn't 100%, but since I've switched to using my last remaining good hand, I treat it much better than I did my right hand. It's all I got. Carpal tunnel can absolutely be prevented. It isn't genetic or anything. You just have to monitor the warning signs and address them immediately. So, yes, switching hands isn't a solution, but the damage is done, so it has to be done. But now I have the insight needed to prevent my left arm from ever falling into the same situation.

saganus 7y ago

Have you tried using an ergonomic keyboard? I had always used non-ergonomic mice and kbs, until one day I started noticing some wrist pain when in certain positions. After a few months the pain increased and I figured this wasn't right so I bought one of those Microsoft Natural Keyboards, and after a week or so, the pain went away. Some time later I started with wrist pain again but now in positions related to the mouse use, so I bought an Evoluent mouse and again, after a couple of weeks the pain was noticeably lower, and so I was convinced that the position of my wrists was not ideal for thousands of hours of use. So, my point is, you don't have to wait until it's too late to try to figure out a way to fix that. I don't think age is the only factor here, so just try out something on the affordable side and see if you get better, regardless of how young you are, begore things get worse.

ndjskska 7y ago

Use computers less.

noahprince8 7y ago

Ergonomic keyboard and mouse. A split keyboard is a huge win. When you sit with your hands in front of you, they don't naturally want to go in towards the center. They want to be offset a bit. Below the desk keyboard tray -- Look up an ergonomics diagram. You aren't supposed to have your hands going up to get to your desk. It's supposed to be a 90 degree angle. Going mechanical. I run Kailh Silvers, which are incredibly light and have a 1.1 mm travel distance before the key registers. It's like typing on air. I barely have to move my fingers. This, of course, takes some getting used to. Going ortholinear. Staggered keys are just a remnant of old typewriters. Your fingers were built to go straight back and forth. Making them go sideways forces _a lot_ of extra wrist movement. Again, this takes some time to learn. Curved keyboard well. Your fingers aren't all the same length. Couldn't we make something that puts all of the fingers closer to their keys in the resting position? Yes. See below. After a little time with mechanical keyboards, I ended up just going all out and building myself a Dactyl. That's a split ortholinear keyboard with a curved keywell, and is basically as ergonomic as it gets. If you want advise on how to build one, I can help point you in the right direction. It took probably 10 hours. Otherwise the closest thing is an Ergodox or Kinesis Advantage. It only took a Sunday to get mostly used to it, and my typing speed has actually gotten way faster. I detailed the learning curve here: https://www.reddit.com/r/MechanicalKeyboards/comments/azkkpz/graph_of_my_dactyl_learning_curve_with_no_prior/ https://www.reddit.com/r/MechanicalKeyboards/comments/azkkpz... The only disadvantage is that if you bring one of these into work, get ready to catch some flack :D At this point I've got my own chair, standing desk converter, mouse and keyboard. I plan on coding for a long time, not just for the money but because I love it. So I look like a bit of a dumbass, but in 20 years I'll still be coding.

noahprince8 7y ago
I should mention my issues have mainly been with wrist and neck pain. This has completely gotten rid of the wrist pain. The split keyboard opened up my posture and helped a bit with the neck pain. Since I got a new job that didn't have standing desks, the neck pain has started to come back a little bit. It's mostly because your neck gets weak when you sit for so many hours a day. Getting a standing desk converter can help keep your muscles from atrophying. It's also not great to stand all day. You want to alternate.

basementcat 7y ago

You can count yourself as one of the lucky ones as I had many classmates in college who lost the ability to type before they graduated because of RSI. While I’m no medical professional, I’ve thus far avoided serious RSI by 1. Not typing very much. I spend most of my time thinking and a minority of time typing. 2. Periodically change work area. I have the luxury of having the option of typing in an office, a laboratory or outside under a tree and frequently move around. Even if you don’t have this much flexibility, try adjusting your chair up and down, move your monitor around, etc. EDIT: I make no guarantees these things have any correlation with my avoidance of serious RSI symptoms.

mikekchar 7y ago

Don't discount resting. I limit my typing to 35 WPM and I try to be as even as I possibly can in my typing. I think while I type. Even then, I type for 30 seconds and rest for 30 seconds. In my rest period I'll read what I typed and think a bit more. I find that I am actually more productive this way because I don't rush.

vogelke 7y ago

> What in particular have you found success with that helps? * I bought two bathroom mats from Krogers, wrapped them around the arms of my office chair, and duct-taped them in place. Looks like hell, feels soft and cushy. * I bought a bunch of those practice tennis balls (the wimpy kind that don't bounce worth a damn) and have one at home, one at work for squeezing when I take a break or watch TV. * I wear one of those Ace bandage thingies around my right forearm. * I have one of those ergonomic keyboards from Microsoft. Huge improvement. * THE MOST HELPFUL: I do curls and range-of-motion exercises with 10-lb dumbbells when watching TV. Nothing dramatic, a few sets of 30-40 curls plus rotating my wrists, and then some leaning-over pushups against the couch. You wouldn't believe how much better I started feeling.

jrockway 7y ago

I had the same problem. I narrowed it down to moving my pinky to type things like (). Default keyboard layouts are awful for programming. You type a lot of symbols and they're on weak fingers that require weird hand movements. Using a keyboard with a programmable firmware lets you move those keys elsewhere, and then you can type them with strong fingers. I use my left thumb to activate a layer that turns jkl; into ({}), which has helped a lot. (I also moved the shifted numbers down to qweruipo -> !@#$&*`~, and brackets to m, -> [].) I also have keys for macros like := and !=. Finally, backspace and common symbols like - and _ are on my pointer finger (ErgoDox EZ, so I get a few extra keys in the middle), and meta, space, and enter are on thumb keys. It takes a bit of time to get used to, but I type faster than on a traditional keyboard now AND with less pain. Would still like to completely kill the mouse from my life, however.

globuous 7y ago
This is exactly what’s motivated me to finally learn https://bepo.fr https://bepo.fr, a lot of special chars are on the left on the keyboard with the altgr key modifier. So you have to use left fingers and right thumb to get things like curlies, pipe etc. So far my pinkeys are much better. Though i must admit that learning to touchtype on bepo was one of the must frustrating thing i ever had to do ^^

mirimir 7y ago

I have an ergonomic support for my right arm. My elbow rests on a silk fabric "hammock", which is supported by a linear bearing slide, mounted on a vertical shaft. I bought it too many years ago to remember a brand. And hopefully the description makes sense. Basically, my right arm feels ~weightless. Edit: Also, I use a touchpad, not a mouse. If I use a mouse, my hand cramps. And it also helps, I think, that I never learned to type. So I've developed my own style that doesn't hurt me.

bschwarz 7y ago
Please post a picture of your hammock setup, it sounds very interesting!
- mirimir 7y ago
  OK, found it. It's a BodyBilt chair, with their Linear Tracking Arm.[0] The chair has a moderate tractor seat, which forces you to sit properly, and not slouch. But that also means that you can't really relax in the chair, because it hurts in the crotch. There's also an inflatable lumbar support. I used an Aeron for many years. It's much cooler looking, but the BodyBilt is more comfortable for long term use. 0) https://www.backbenimble.com/bodybilt/closeups/closeup_all_arms.htm#bb_alta https://www.backbenimble.com/bodybilt/closeups/closeup_all_a...

namanyayg 7y ago

I can't be sure but it feels like a lot of people are discounting exercise here, I don't mean stretches but something more serious. I've been staring at a desktop screen 6h+ daily for 8y+ and started feeling serious rsi symptoms on my right wrist at the old age of 19. I tried bandages and wraps in the beginning, but once I started lifting all pains literally disappeared. Heavy deadlifts (and maybe a press), done with correct form, is something that I'm quite sure will resolve the issue for the majority of people -- when your wrist starts being able to manage 200lbs+ loads then mouse-related issues feel like a joke. I'd be interested in hearing stories where deadlifts didn't help. Would there be any?

rootw0rm 7y ago
that's solid advice I think. I have pretty much the same story. I mean, I went all out with anabolics and such because I was also trying to get some hot babes, but I never had wrist issues after that.
- namanyayg 7y ago
  At what age did you start loading anabolics?
froggy 7y ago
I can vouch for deadlifts. Had wrist tendonitis flare-ups first at age 29 while doing lots of coding for a newly launched product. I'm 43 now and haven't had a flare-up in over 6 years (been doing heavy coding since 28yo). I do deadlifts once heavy a week, sometimes will add in an extra light set during the week. If you're starting out with deadlifts, be sure to check out a program like Starting Strength and practice correct form before adding heavy weight. Things like bench press and working with heavy dumbbells have probably helped too since the weight forces your hand, wrist, and arm muscles to strengthen. I have also used a hand-held grip squeeze device which has helped over the years when I had flare-ups.
- namanyayg 7y ago
  I tried those squeeze devices too, but in my opinion they're too weak unless you specifically shell out for the stronger / adjustable ones. Mine were from China and didn't do jack for the rsi pain. It's deadlifts that whips forearms into shape, and then getting used to various presses seems to make the wrist more adaptable. I started with Phrak's Greyskull LP which is a modification on SS with less volume. Back, shoulder, and neck pain disappears too.

craigt00 7y ago

I started to get pain in my right hand in my mid-20s (early 40s now) when I was spending a full working day programming and then spending most of my time playing fps games on my PC in the evening using KB+M. It progressed to the point that I would get stabbing pains on the top of my hand whenever I right-clicked my mouse. After a few weeks of trying different layouts and avoiding my mouse as much as possible, I found the source of my issue was not my hand but a nerve in my elbow which was being crushed when using chair arm rests. I was also sleeping with my arms folded up on my chest which kept the nerve under tension when I was sleeping, preventing it from fully healing. I now avoid arm rests whenever possible and sleep with my arms to the side. The pain disappearred after about a week and I've been pain free ever since. I've also naturally reduced the amount of typing/mousing I do as I've got older and my career has progressed.

mrmuagi 7y ago
I came across something similar, I narrowed it down to Ulnar nerve entrapment which sounds particularly similar.

more-coffee 7y ago

- adapt a time management technique (i.e. pomodoro) to ensure frequent breaks from typing. Listen to it. Your code can wait. Grab some other objects during the breaks (lacrosse ball) - get light dumbbells, ranging from 2 to 6 kg, and start doing wrist flexor exercises every day. Slow pace, good form, not too heavy weight, stop when it really hurts.

dahauns 7y ago

The other posters have brought up a lot of important points, but if you're struggling to change, here's a first, really easy step for the lazy: Go to your nearest electronics store and buy a MS Natural 4000. Do it now. Yes, I know, it might not be as high-quality, sophisticated and thorough in its design as specialized ergo keyboards. But: It's widely available, it's cheap, and - an often overlooked pro - it adheres to a standard keyboard layout, which means that it only needs minimal adjustment, both initial and when changing computers (if you don't want to lug it around everywhere or switch out every keyboard you are in contact with). All IMO deciding factors for doing that first step and sticking to it. :) And: In my experience it still gets you there most of the way regarding ergonomics - split and curved keyboard, and especially negative tilt(!). I only wish MS would rerelease a modern, higher-quality version the model (the current model is almost 15 years old now!). It is still servicable, but oh, what could be possible... PS: The immediate next step should of course be checking and adjusting the geometry of your workplace. An ergonomic keyboard won't help much if you're hunching there like Quasimodo.

mortehu 7y ago

Wearing long sleeves while typing, regardless of the weather outside, completely solved my wrist pain problems. I first tried it after reading this post: https://codewithoutrules.com/2016/11/18/rsi-solution/ https://codewithoutrules.com/2016/11/18/rsi-solution/

ijidak 7y ago
Yes! Me too! I've noticed that wearing long sleeves when I'm typing helps. I had RSI and panicked as well. But now that I wear long sleeves while programming (even a heavy sweater sometimes, even though it might be hot outside). Basically I need to keep everything warm. Of course, you still need to take regular breaks. But that let's me go longer with minimal pain.

anonuser123456 7y ago

I'm 38, and have been programming since ~16. I spend > 50 hrs / week typing. I've had several bouts of RSI and here is something to consider: - It's very possible to go from your current situation to being completely pain free. Have some optimism. I haven't experienced RSI pain in 5 years. - RSI is usually not _caused_ by typing (there is lots of data supporting this). Lots of typing usually exacerbates some other underlying condition. Don't fall into the attribution error trap or you might not find the underlying cause. - In my various bouts of RSI I switched to various ergonomic keyboards. These mitigated some of the pain, but did not eliminate it. I went from a standard laptop keyboard to MS natural 4k, to a Kinesis advantage. Each time, pain improved but did not completely subside. - I solved my RSI by finding the root cause. Anecdotal stories: I've had on and off weakness in my left pinky for years (decades). I'm an Emacs user and used to use that pinky heavily as a ctrl/meta activator; I just attributed the pain / weakness to that. I would also have pain in left wrist, which I attributed to having to baby that hand at times and use it in awkward positions. At times, the pain was so bad I could not type for days to weeks. I'd seen a doctor about this a few times, and they usually advised me to take a week or two away from the keyboard to let it heal and then the usual 'take breaks while typing etc.' Sometimes that worked, sometimes not. At one point, I started noticing that my grip strength was declining in that hand and I was getting muscle twitches when I had to grip things very tightly (e.g. a hario hand grinder). Twitching and weakness are clinical signs of a motor neuron problem. After researching various nerve compression scenarios... I happened upon a website similar to this: http://www.eatonhand.com/hw/hw007.htm http://www.eatonhand.com/hw/hw007.htm. This described me exactly; habit of sleeping with my arms stretched out in a way that compresses the ulnar nerve. I got a 15 dollar brace off Amazon and started being careful about what position I slept in. A month later, my hand was completely back to normal and I've been pain free since. My brother (also a programmer) had a similar situation. RSI to the point he couldn't work. The root cause; a shoulder injury from his teens that wasn't properly addressed. Did PT to work on the shoulder and his RSI resolved within a few months. The point is, don't focus on typing as the cause; look elsewhere. If you are injury free, you can type all day long and it won't likely cause a problem.

justaguy500 7y ago

A full list: * Wear warm clothes that cover your wrists. * Start going to the gym, and focus especially on free weight exercises. They make your arms and hands stronger, and the growth hormones released after working out promotes healing of any wrist injuries. * Mouse sensitivity. Which is better, low or high DPI varies on a person-to-person basis but for me what worked was low as it forced me to use my hand to do large movements rather than my wrist. * Mouse hardware. Again varies on a person-to-person basis, a mouse that is too large or too small for your hand can cause wrist pain. * Sleep position. Sleeping on your back is probably the safest way, be sure to keep your arms relaxed on the sides. Having a pillow to hug might help as this feels somehow a natural position * Don't play video games with a mouse. Yes this sucks as some of the best competitive multiplayer games are on the PC, but LoL, CSGO, Overwatch etc are known to cause RSI issues and lots of professional players have ruined their wrists permanently. Switching to a console will stop any wrist problems from gaming

azinman2 7y ago

Stop. Seriously stop. Don’t type thru the pain — you’ll do serious and permanent damage. I did that in lectures on an Apple Newton keyboard, and my hands never were the same since. Install AntiRSI or workrave, and take breaks. But really pay attention and when your body gives out don’t take the chance. No feature or deadline is worth it. Probably even an hour break is enough to finish that feature.

ferzul 7y ago

when i stopped studying and started working full time, i began to get pain in my wrists. so i got an ergonomic keyboard and a large trackball. i'm fairly sure it's replacing the mouse with a trackball that makes the most difference to the acute pain, but they both do make a difference. but everyone is different. act fast and change everythin,

ijidak 7y ago

I've noticed that wearing long sleeves when I'm typing helps. I had RSI and panicked as well. But now that I wear long sleeves while programming (even a heavy sweater sometimes, even though it might be hot outside). Basically I need to keep everything warm. Of course, you still need to take regular breaks. But that let's me go longer with minimal pain.