5 Ways to Fix Wrist Pain at Your Desk (Science Backed)

First: Check Your Wrist Position. The most common cause: your wrists are bent while typing. When wrists bend, carpal tunnel tendons compress. Keep wrists straight, in line with forearms, parallel to floor.

1. Get a Palm Rest. A wrist rest is actually a palm rest. Palms should touch it, not wrists. Resting actual wrists on a pad compresses the carpal tunnel.

2. Try an Ergonomic Keyboard. Split and tented keyboards keep wrists straight. Most people improve within two weeks of switching.

3. Adjust Desk Height. Keyboard should sit at elbow height. A keyboard tray under the desk gives the most control.

4. Micro-Breaks. Every 20 minutes, take 20 seconds to look 20 feet away. Stretch wrists during breaks.

5. Vertical Mouse. Keeps hand in handshake position, reduces carpal tunnel pressure. Users report 60-80% reduction in wrist pain.

Explore more desk setups: Scandinavian Study