People aren't built to be physically engaged in the same activity for 8 consequtive hours per day. Atheletes don't compete for more than a few hours, less than that if you include breaks. So why do we type for hours on end and expect our bodies to manage the stresses that imparts on our limbs, hands, fingers, joints?
There is no perfect posture at the computer. The best posture is a varied one. Switching between sitting, standing, and locations (if you've got a laptop) keeps things dynamic which is good for your muscles and joints.
After years of daily computer use you may experience any of the following:
I've seen a number of medical professionals for the stiffness, sensitivity, and shooting pain experienced when typing and throughout the day. I've had x-rays and ultrasounds done on my hands. Nothing is structurally wrong with the bones or soft tissues in the hands and fingers. The joint spacing is normal (no arthritic buildup) and the cartilidge looks fine. I've also had nerve conduction tests done which showed no noticable response issues. So what's the issue?
Through experimentation I've found that the following have the most impact on how my hands feel on a day-to-day or week-to-week basis:
This deserves its own sub-heading because it's so inter-related with everything. Through observation, trial and error, and research I've learned that pretty much everything drives inflammation. Don't sleep enough? Inflamed in the morning. Type too much? Stiff and inflamed! Had a few beers? In flammed in the AM. Maybe it's just me, but when I am inflamed I find it hard to type without pain. The typical acute treatment of this is cycling between hot/cold water in the sink, or just taking a hot shower.
I could write a commensurate amount with the other sections here but this is probably the most widely-covered topic if you read about computer use, RSI, or carpal-tunnel. Generally it boils down to:
Typing is hard on the hands. Constant fine motor control, impacts as you hit keys. The muscles work overtime and the joints don't extend fully. My hands get very cold when I type so anything you can do in the winter or an AC-cooled environment to warm the fingers will help with pain.
Resting the hands after a sustained period of typing (20 minutes or so) will help improve circulation and allow the muscles and joints to get the flow of things they need to stay healthy.
Also taking breaks lets your brain work over a problem and you sit back down refreshed and on topic.
The general advice is to avoid stretching before expecting the most out of your muscles, instead stretch after you've exercised. You should warm up before exercises (or typing) by some light finger extensions and self-massage the palms/fingers. This gets the blood flowing and prepares muscles to work.
Instead stretch in the evenings (I do it before going to sleep). It feels good because you're releasing some tension built up throughout the day and you're preparing your muscles to heal back stronger (so I'm told).
A note about stresses on your upper body: typing at a computer loads up back muscles a far deal more than chest muscles. What happens is that shoulders start to move forward, your neck rounds out, and you end up looking like Justin Bieber in this article: https://en.wikipedia.org/wiki/IHunch. The chest muscles/tendons shorten because they aren't used, the back muscles have to fight this, and the situation worsens. (Also if you're tall like me you're usually ducking/craning your neck down to look at shit as well which doesn't help). Stretching the pectoral muscles feels so good and it can help combat this front/back asymmetry.
See https://i.redd.it/2r80nmowh7831.jpg. I do these daily before going to sleep.
Anything with weight or resistance is helpful in building muscle. If you're experiencing pain then I wouldn't exercise. I'd try the immediate hot/cold water relief described in Summarized below, or some light stretching of the back/chest/arms.
Wrist curls: either with a dumbbell or this FlexBar - https://www.performancehealth.com/theraband-flexbar
Any upper body exercise that improves the shoulders, forearm, bicep, back, chest strength. All of these muscles are engaged when typing.
Hand strength: I enjoy these to play around with and strengthen the fingers/wrist https://www.amazon.com/gp/product/B00I1FNHXS/
TODO: write this section
Things you can do today to improve typing health:
I've read many personal blogs on experiences with RSI. I've read an RSI book [1]. It's taught me that the pain experienced in typing is one part physical strain and one part emotional. Many people have improved their mood and outlook, decreased stress and reportedly eliminated all RSI symptoms without modifying their workload or work habits. This gives me hope.
TODO: add more resources