My Workspace Setup for Carpal Tunnel Relief

When you’re dealing with Carpal Tunnel Syndrome every day, even the smallest things—like your desk height or how you hold your mouse—can make a huge difference.
Over the past few months, I’ve made several changes to my workspace, guided by both my physical therapist and a bit of trial and error. These small but powerful adjustments have helped ease my pain and prevent flare-ups.

In this post, I’m sharing exactly how I’ve set up my desk—and why these changes matter.



Why Workspace Ergonomics Matter (Especially for Carpal Tunnel)

Carpal Tunnel is often made worse by repetitive stress—like typing for hours or using a mouse in a poor position. Bad posture, static wrist positions, and poorly placed monitors can silently strain your hands and arms over time. Ergonomics is all about fitting the workspace to your body, not the other way around.

When your workspace is properly adjusted, you’re more comfortable, less fatigued, and your risk of repetitive strain injuries like Carpal Tunnel or “tech neck” decreases significantly.



My Ergonomic Desk Setup Checklist


Ergonomic workstation setup showing correct seated posture at a computer to prevent carpal tunnel syndrome. The person maintains straight wrists, 90-degree elbow angle, and screen at eye level.


Here’s how I applied it:

✅ Chair Height & Leg Position: I made sure my hips and knees are at 90 degrees, with my feet flat on the floor (sometimes I use a footrest). This alone relieved pressure on my lower back and hips.

✅ Shoulders & Elbows: My shoulders stay relaxed—not hunched—and my elbows rest at 90 degrees. I had to lower my desk slightly to make this possible.

✅ Monitor Height: One of the most underrated changes. I raised my monitor so the top of the screen is at eye level. No more looking down—my neck and wrists thank me for this daily.

✅ Keyboard & Mouse Position: I keep my mouse and keyboard close so my wrists stay flat and neutral—not bent upward.

✅ Lumbar Support: I’m using an ergonomic chair with built-in lumbar support.



Extra Tips That Helped Me Reduce Strain

🕐 Frequent Breaks: I set a reminder every 45 minutes to stand up, stretch, or just walk around. Even a one-minute stretch makes a difference.

🛠️ Right Tools Within Reach: I moved all essentials—headphones, pens, charger—within arm’s reach. No more awkward twisting or reaching.

🥗 Nutrition & Sleep: My therapist reminded me that inflammation is also internal. So better meals and more sleep became part of my recovery plan too.



Final Thoughts: Small Tweaks, Big Relief

This setup didn’t happen overnight. I made one change at a time and tested what felt right. But it was worth it.

If you’re struggling with Carpal Tunnel or any repetitive strain injury, I highly recommend evaluating your desk setup. It’s one of the easiest and most effective ways to reduce pain over the long term.

Have questions about any of these setup ideas? Feel free to drop a comment!



Warm regards,
The Carpal Guy

Location: United States

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Disclaimer

This blog is based on my personal experience with Carpal Tunnel Syndrome. I am not a medical professional. Please consult a qualified healthcare provider for diagnosis or treatment advice tailored to your situation.

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