Split keyboard vs voice typing: a practical RSI setup for Mac - Voice Type blog Skip to main content Voice Type Pricing Learn Enterprise Trust Blog Blog Split keyboard vs voice typing: a practical RSI setup for Mac A split keyboard can improve posture, but reducing keystrokes matters more. Here’s a pragmatic setup for macOS (and when dictation helps). ← Back to Blog | Home 26 Dec 2025 · 4 min read If your hands hurt, the internet will tell you to buy a new keyboard. Sometimes that helps. But the bigger lever is usually typing less . This is a practical way to think about split keyboards , RSI , and voice typing on macOS. Not medical advice: if you have persistent pain, numbness, or weakness, talk to a clinician. This post is about workflow and ergonomics, not diagnosis. TL;DR A split keyboard can reduce ulnar deviation and help shoulder posture. Voice typing reduces your total keystrokes (often the real culprit in RSI flare-ups). The best setup is usually hybrid : voice for prose + keyboard for precise edits. Start with macOS Dictation, then upgrade workflow if you dictate daily. What split keyboards help with (and what they don’t) Split keyboards can help if: Your wrists bend outward when you type. Your shoulders creep inward over long sessions. You want to open your chest and keep elbows closer to your sides. But a split keyboard doesn’t help much if your problem is simply volume: 8 hours of typing is still 8 hours of typing . That’s why many people end up combining split keyboards with dictation. What the research says about split keyboards (quickly) The strongest “split keyboard” argument is biomechanical: a more neutral wrist/forearm posture . In a study of experienced office workers, typing on commercially available split keyboards (when set up correctly) reduced average wrist ulnar deviation compared to a conventional keyboard ( Marklin et al., 1999 ). A meta-analysis found different alternative keyboard designs affect different postures (ulnar deviation vs pronation vs extension); no single design fixed everything ( Baker & Cidboy, 2006 ). Adaptation is real: one study found experienced typists could perform similarly after a short orientation period, and some posture measures improved, but pain still increased over long sessions for both keyboards ( Smith et al., 1998 ). In other words: split keyboards can be a posture tool , not a “typing volume” tool. What voice typing changes Voice typing helps most with: Emails Docs/specs Notes and journaling Slack/Teams messages Tickets and PR descriptions These are high-volume and mostly prose — perfect for speech-to-text. When you dictate, you still use the keyboard for: Quick corrections Navigation (selecting text, moving around) Short code edits and shortcuts So you keep precision without grinding your wrists all day. What research says about dictation + workload There’s evidence that speech recognition can reduce physical load in common computer tasks — but it’s not magic. In a lab study comparing speech recognition vs keyboard/mouse for computer tasks, speech recognition reduced static muscle activity in forearm/neck (and some shoulder measures), while increasing activity in a voice-related muscle; the authors recommended speech recognition as a supplementary tool ( Juul‑Kristensen et al., 2004 ). Another study observed improved upper-limb and neck posture with speech recognition compared to keyboard/mouse — but most participants were slower after training, suggesting dictation is best for specific tasks (usually prose) and can be especially useful for people with WMSD complaints ( de Korte & van Lingen, 2006 ). If you’re expecting dictation to instantly be “faster than typing,” you may be disappointed. If you treat dictation as a way to reduce keystrokes (and keep writing), it’s often a win. A hybrid setup that works on macOS Turn on Dictation (built-in): System Settings → Keyboard → Dictation → On Guide: /speech-to-text-mac Use voice for drafts: Dictate the paragraph. Then edit what matters. Use a keyboard for the last mile: Split keyboard (for comfort) Trackpad/mouse/trackball (for navigation) If you dictate frequently, a hold-to-dictate workflow can feel more natural than start/stop toggles. Split keyboard benefits (quick checklist) If you’re evaluating split keyboards, these are the “benefits” that typically matter: Wider hand position → less wrist bend Less shoulder hunching Easier to keep elbows relaxed Optional tenting (reduces forearm pronation) But: expect an adaptation period. Your typing speed may dip for a week or two. RSI workflow: reduce keystrokes first If you’re dealing with RSI/carpal tunnel symptoms, treat typing like load management: Reduce keystroke volume (voice for prose) Keep ergonomics sane (split keyboard / posture) Take breaks and rotate tasks If you want a dictation-first approach: /solutions/rsi Community notes (real world setups) If you want to see what people actually do day-to-day (not just product pages), these threads are a useful reality check: Reddit: “Low-profile ergonomic keyboard suggestions for RSI?” ( r/ErgoMechKeyboards ) Reddit: “Struggling with RSI – Difficulties Typing, Mouse Navigation, and Seeking MacOS Solutions” ( r/RSI ) Hacker News: “Typing, RSI, and what I do differently” ( HN thread ) Keep going Start with macOS Dictation: /speech-to-text-mac Voice typing hub: /voice-typing-mac Best dictation app checklist: /blog/best-dictation-app-mac-2025 Sources (research + primary references) Split keyboards and wrist posture: Marklin et al., 1999 (PubMed) Alternative keyboard designs meta-analysis: Baker & Cidboy, 2006 (PubMed) Split keyboard performance/posture study: Smith et al., 1998 (PubMed) Speech recognition workload study: Juul‑Kristensen et al., 2004 (PubMed) Speech recognition posture/productivity study: de Korte & van Lingen, 2006 (PubMed) Previous Microbreaks for typing: an evidence-based schedule (and how to make it stick) Next Voice typing for RSI: what research says (and a Mac workflow) Related articles Ergonomics Ergonomic split keyboard: benefits, downsides, and what the evidence says An ergonomic split keyboard can improve wrist and shoulder posture — but it won’t fix typing volume. Here’s what split keyboard ergonomics really change, what studies suggest, and when voice typing helps more. Productivity How to be more productive in Linear (without writing more tickets) Linear productivity is mostly about clarity: fewer meetings, fewer follow-ups, and issues that are easy to execute. Here’s a practical workflow (with templates) that makes teams faster. Voice Type Learn All guides Speech to text on Mac Answers (quick fixes) Voice Type vs Apple Dictation Dragon alternatives For writers For developers For remote work For productivity For RSI Notion on Mac Latency demo Press kit Company Enterprise Trust Center Pricing Blog Company Terms of service Privacy policy Contact us © 2025 Careless Whisper Inc.