Nowadays, the question is not only how many hours we spend in front of our computers, but which postures we make unconsciously when it comes to using a computer. We should worry not only about having an ergonomic chair or a footrest at our desk, it is also very important to be aware of the movements we make with our hands and fingers the entire time we are in front of a computer. 

The constant automatic hand and finger movements for long periods of time, approximately 8 hours a day, require some precautions since these movements can affect our muscular system, either at a lower or higher level. 

The poor use or an inappropriate posture when using a tool such as a keyboard, which requires finger movements with force, can create risk factors in the development of Carpal Tunnel Syndrome. Moreover, the poor use of a keyboard for over 4 hours can also cause shoulder and wrist pain, highlighting that the longer the distance between one key and another (larger keyboards), the higher the risk of generating complications in the shoulder specifically.

When it comes to using the mouse, hands are obligated to remain in inadequate postures or positions for long periods of time, it also leads to performing repetitive moments of fingers or wrists which increases the chance of inflammation of the hand tendons. In order to reduce this pain, you can invest in a vertical mouse which was developed to improve our hands ergonomics allowing hand relaxation, especially in the wrist, avoiding flexing the forearm and minimizing bad postures and positions. 

Recommendations for an appropriate use of the mouse and keyboard

• The forearm as well as the wrist must be supported on a table or desk the entire time when using either the mouse or keyboard. They should never be in an elevated position.
• The elbow and wrist support should preferably be on a padded surface.
• The most important recommendation is to have periodic active pauses to stretch shoulders, arms, elbows, wrists, and fingers. This basic measure lets us stretch our fatigued or inflamed muscle groups.

It’s important to not only put these recommendations into practice, but also being conscientious of the movements and postures that we perform when seated in front of the computer. Always being aware that these will help us prevent and minimize the development of musculoskeletal conditions, that without a doubt generate pain and discomfort in our daily activities.