Programmers: How to fix shoulder, neck, hand pain/issues easily! (Ergonomics tips)

developer-fix-ergonomy-issues.md

Issues

• Shoulder, neck, arm, wrist, back, hand pain or inflammation, dizziness, feeling nausea, headache, tinnitus..

Simple Fixes

• Use standing desk as much as you can (Ikea has cheap standing desks with manual crank adjust) https://www.ikea.com/fi/en/search/?q=standing%20desk
• Check monitor height (so that you are looking straight, not neck tilted)
• Optional: Ergonomic mouse (like Logitech MX Vertical Wireless Ergonomic Mouse) *you'll get used to it in a day https://www.logitech.com/en-eu/shop/p/mx-vertical-ergonomic-mouse
• Get indoor shoes (otherwise soles of feet might get "hardened", best models that i've found are from Sievi: https://www.sievishop.fi/collections/sievi-tyosandaalit/products/art-2
• 
• Use only 1 monitor! (so that your head is looking straight most of the time)
  • OR, switch 2nd monitor placement every now and then between Left / Right side of main monitor
• Rubberband exercise: Use light/medium rubbed band, do any kind of lifts and pulls once a day
  • Some example moves: https://chopib.staywellsolutionsonline.com/Bedside/22%2C36544, https://biqbandtraining.com/triceps-overhead-extension-with-resistance-bands/ etc.
• 

Extra Tip

• Use AI autocomplete in IDE, so you dont have to type all the boilerplate/common/repetitive code. (saves your hands)

Tips From Others

• Setting an hourly timer to stand up and move, walk, stretch for 5 minutes.