You finally adjusted your desk.
You followed all the expert tips.
Lowered it to elbow height, made sure your screen is eye level, maybe even bought a new chair.
But you still have wrist pain even with your desk at elbow height.
“Wait! Wasn’t this setup supposed to fix things?“
If you’re confused, you’re not alone.
A lot of remote professionals tweak their workspace to what sounds “ergonomic,” only to end up trading one ache for another.
We’ll walk through why your wrist might still hurt, even if your desk is at the “right” height. Also show you how to adjust your setup so your wrists can finally relax.
What’s the Ideal Arm Position at Your Desk?
Let’s start with what you’ve probably heard: “Your desk should be at elbow height.”
That’s not wrong, but it’s not the whole story.
When you’re seated:
- Your forearms should be mostly parallel to the floor.
- Elbows bent at a comfy 90 to 100 degrees.
- Shoulders relaxed.
- Hands gently resting where they need to be.
What’s the Ideal Position of Your Arm When You’re Using a Vertical Mouse?
Good question. A vertical mouse naturally rotates your forearm so it’s more upright. So yes, your forearm will tilt slightly, but that’s okay. It’s meant to reduce the twisting that happens with a regular mouse.
The trick is still the same:
No reaching, hovering or tension.
Your arm should stay close to your body, supported, and relaxed.
Where Should Your Elbows Be?
Your elbows should hang naturally by your sides. Not stretched forward. Not sticking out wide. Just comfortably anchored in close.
And here’s a tip most people miss:
Rest a small part of your forearms, not your wrists, on the desk.
If you’re pressing your wrists into the edge of the desk, you’re compressing sensitive nerves and blood flow. That’s often what leads to tingling fingers or that sharp, pinchy pain.
Forearm support spreads the pressure out better. If your desk edge is sharp, a soft pad or rolled-up towel can help too.
And keep an eye on those shoulders, if they’re creeping up, your whole upper body is doing extra work your desk should be doing for you.
Why You Have Wrist Pain (Even After Your Desk Is at Desk Height)
So, you’ve got your desk at the right height. Your elbows are bent at 90 – 100 degrees. And yet… you still have wrist pain..
What gives?
It often comes down to the mouse and keyboard combo and how you’re using them.
1. Your Mouse Doesn’t Fit Your Hand
A mouse that’s too big or too small forces your fingers to stretch awkwardly or cramp up. Over time, that tension creeps into your wrist tendons. It can cause irritation, swelling and carpal tunnel syndrome.
Quick Fix:
Find a mouse that fits snugly in your hand without overreaching. When you hold it, your fingers should stay gently curved, not clawed or stretched. Bonus: Test an ergonomic mouse if needed, vertical mice can help, but only if sized right!
2. Your Keyboard Is Making You Reach
A wide keyboard (especially full-size ones with number pads) pushes your mouse far off to the side. This forces you to twist your shoulder and bend your wrist inward, called ulnar deviation. This is a recipe for nerve compression.
Quick Fix:
Use a compact keyboard (no number pad) to keep your mouse closer. Your elbow should stay tucked close to your ribs when you use the mouse. Avoid overreaching.
3. Your Desk Height Isn’t Quite Right
Even a few centimetres off can mess with the delicate angles at your wrist and elbow. If the desk is too high, you shrug your shoulders. If its too low, you slump and flex your wrists upward. Both positions stresses your wrists.
Quick Fix:
When seated, adjust your chair so your elbows bend about 90 degrees and your forearms are parallel to the floor. Rest your forearms on the armrests.
4. Your Chair Is Letting You Down
An unsupportive chair lets you slump. Your upper back rounds, your shoulders roll forward and puts your wrists in awkward positions to reach the desk.
Quick Fix:
Use a chair with proper lumbar support and an adjustable height. Keep your hips at the same height or slightly higher than your knees to encourage a natural spinal curve.
5. You’re Resting Your Wrists on the Desk
Pinning your wrists to the desk squashes blood flow and compresses tendons. This leads to tingling, numbness, and ache over time.
Quick Fix:
Float your wrists while typing and mousing. Let your forearms rest both on the desk and armrests. Keep pressure off the sensitive wrist structures.
6. Your Keyboard Angle Is Hurting You
Flipping up those little legs at the back of your keyboard seems innocent, but it actually bends your wrists backward. This is called wrist extension and it puts serious strain on tendons and nerves.
Quick Fix:
Keep your keyboard flat (no legs flipped up), or even slightly tilt it downward using a keyboard tray. Your wrists should stay neutral, not bent up.
7. Your Mouse Is Too Far Forward
If you have to reach for your mouse, even slightly, it stresses your shoulder and arm. That tension pulls straight down into your wrist.
Quick Fix:
Place your mouse directly beside your keyboard and at the same height. You should be able to slide your hand to it without moving your elbow.
8. You’re Overusing One Hand
Using your dominant hand for everything? Typing, scrolling, clicking, all build muscle imbalance and overuse injuries, like tendonitis or carpal tunnel.
Quick Fix:
Mix it up! Try keyboard shortcuts to limit mouse clicking, or even switch your mouse hand sometimes if you can. (It feels weird at first but saves you in the long run.)
Or you can dictate instead of typing.
9. Your Armrests Are Working Against You
Armrests that are too high cause shoulder tension. If too low, you slump and twist. Either way, your wrists end up in awkward, unsupported angles.
Quick Fix: Adjust armrests so your shoulders stay relaxed and your elbows at 90 degrees. Your forearms should rest on the armrests without any shrugging.
10. You’re Forgetting Microbreaks
Sitting frozen in “perfect” posture for hours is still bad. Without movement, tissues around your wrists stiffen up, reducing circulation and causing pain.
Quick Fix:
Set a timer to stretch or move every 30 – 45 minutes. Even 30 seconds of wrist circles, shoulder shrugs, or standing up makes a big difference.
11. Your Forearms Aren’t Supported Properly
If your forearms dangle while you type, your wrists pick up all the stress. Unsupported forearms cause extra pressure on the median nerve. This is the one that gets inflamed in carpal tunnel tingling and numbness.
Quick Fix:
Support your forearms (not just your wrists) on the desk and on the padded armrests. Make sure your armrest is at the same height as your desk. This keeps a straight line from elbow to knuckles while typing.
Bottom Line:
Getting your desk to elbow height was only step one. Fine-tuning your setup and your posture habits is what really saves your wrists (and your sanity).
Should You Rest Your Elbows on the Desk?
Here’s the truth:
No, your elbows shouldn’t rest directly on the desk.
It sounds harmless, but it’s quietly setting you up for pain you don’t want.
When you prop your elbows on the desk:
- Your shoulders get pulled forward.
- You hunch without realizing it.
- Your posture collapses, and tension creeps into your neck and back.
- You start pivoting from the elbow joint and that’s how elbow bursitis sneaks in.
So what should you do instead?
- Your elbows and forearms should rest fully on your chair’s armrests, not the desk.
- Your armrests should support your arms from elbow to forearm, keeping your shoulders relaxed and down.
- Only a small part of your forearm after your wrist (closer to your hand) should rest on the desk. This protects your wrists and prevents issues like wrist tendinitis or carpal tunnel syndrome.
Why it matters:
When you balance your arms properly, you take the load off your joints. This keep your posture supported, and let your hands float easily over the keyboard and mouse. No pinching, no straining.
Quick Fix Checklist:
- Adjust your chair armrests to meet your elbows and forearms.
- No dangling
- Sit close enough to your desk so your forearms glide onto the armrests naturally.
- Rest only the first part of your forearm past your wrist on the desk, not the full forearm or elbow.
Does the Type of Desk Mouse Matter?
You bet it does.
In fact, the wrong mouse can quietly wreck your wrist, elbow, and even your shoulder. Even if your desk height is positioned perfectly.
Why the Type of Desk Mouse You Use Matters:
When you use a traditional flat mouse, your forearm twists unnaturally into a palm-down (pronated) position.
This might not seem like a big deal at first but over time, it stresses the small muscles and tendons in your forearm. That twisting also pulls on your elbow and shoulder. And sets you up for tendinitis, carpal tunnel syndrome, and upper back pain.
And if your mouse is too big, small, heavy, or clunky, you’ll subconsciously grip it tighter, leading to tendinitis.
Quick Fixes:
· Switch to an ergonomic mouse:
A vertical mouse or trackball mouse helps you keep your forearm in a more natural “handshake” position. It gives less twisting, less tension.
· Size matters:
Choose a mouse that fits your hand, not too big, not too small. Your fingers should naturally rest over the buttons without having to claw or stretch.
· Light touch only:
You shouldn’t have to squeeze the mouse. If you find yourself gripping hard, it’s either the wrong mouse or poor settings (like pointer speed).
· Position it right:
Your mouse should sit close to your body, next to your keyboard. You shouldn’t have to reach out or shrug your shoulder to use it.
· Mind the clicks:
Adjust mouse settings so clicks and scrolling are easy and gentle, not stiff or forceful.
Bonus Physio Tip:
If you still have wrist pain even after your desk is at elbow height, don’t ignore it like I did in the past. Check out the ErgoPhysio Rehab Programme to guide you out of pain and resolve your wrist injury.
Where Should Your Elbow Be in Relation to Your Keyboard?
Simple rule:
Your elbows should rest about 90 to 100 degrees on the armrests and stay close to your sides. Not drifting forward or flaring out like chicken wings.
Why? Because when your elbows move too far forward or too far out, your shoulders follow. This pulls you into a hunched, stressed-out posture. It also makes your forearms and wrists work harder to reach the keyboard, creating tension that travels all the way up your arms.
Biomechanics Rules of Where your Elbow Should be in Relation to Your Keyboard
- When your elbows stay tucked by your sides, your shoulders stay neutral and relaxed.
- When your elbows flare out, your shoulder blades lose stability. Your neck starts compensating, and before you know it, pain and injury.
Quick Fixes:
· Pull your keyboard closer:
Your keyboard should be close enough that your upper arms can rest comfortably by your sides. Avoid overreaching.
. Adjust your chair height:
Your elbows should hover above the desk, allowing your forearms to glide comfortably over the keyboard.
· Use armrests properly:
Your elbows and forearms should rest on your chair’s armrests to support them. Not hanging in midair or jammed against the desk edge.
· Split keyboards for bonus points:
A split keyboard lets you adjust each half to match your natural shoulder width, reducing that inward wrist pull.
Setting Your Desk Right Isn’t Enough
So, you adjusted your desk to elbow height, but your wrists are still complaining. You’re not doing anything “wrong.” You’re just missing the full picture.
Desk height is only one piece. The way you position your arms, how you use your mouse and keyboard, your posture habits, even tiny muscle imbalances all add up.
If you don’t fix the root causes behind the scenes, having wrist pain even with your desk at elbow height will keep hanging around (and might even get worse)
That’s exactly why I created the ErgoPhysio Rehab Programme.
Inside, I’ll show you how to set up your whole workstation properly, strengthen the right muscles, so you can finally get rid of nagging wrist pain (and all the other desk aches) for good.
Ready to feel better without giving up your desk job? Click here to join ErgoPhysio now.
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