I checked HN and the most popular posts on the subject were about a decade ago.
If you've had experience with this what helped you? Do you have any resources to recommend?
Start with the stretches and move up into the dumbbell exercises, starting with 2.5 or 5 pound dumbbells (which should only cost a few tens of dollars at most). Do it daily, 5 sets of 12-30 reps each set, whatever you can handle without intense pain. Wrist curls are the primary exercise but the other exercises on that page are also helpful since wrist muscles do tend to recruit the whole forearm.
It only took a few months for my wrists to get strong enough before I stopped, and I haven’t had any more problems in the five years since. YMMV but I have found that most muscle and joint pain short of serious injury is easily corrected with some targeted weight training. If you don’t have access to a physical therapist (specializing in sports, preferably), you can use ExRx or a (paid) app like iMuscle 2 to target specific muscle groups with increasingly intense exercises.
I already owned a Moonlander keyboard with the tripod mounts, so a little playing around with Small Rig mount and I have my vertical keyboard, affectionately known as the Type Fighter.
To get to vertical I started with desk mounts that I could adjust and progressively increased the angle of the tilt. Eventually I joined the two halves with a 300mm straight rod. But I don't have the photos of that handy.
Also in the picture, my left handed trackball (Elecom) and my Logitech MX Vertical. I alternate the mousing hand regularly. (Trackball for big movements, mouse for fine detail and gaming).
Switching took a little practice, obviously, but it worked wonders. All my roles have involved intense deadlines, and I was still able to perform.
After that time period, I was able to switch back to my dominate, which I tend to use 95% of the time now. However, I made a lot of changes to my workflow to avoid the issue ever happening again. There's lots of good ideas here, but I also switched in my personal life to make it more analog, which helps.
By that I mean take a week or two off work. No devices at all, no similar movements.
You can either nip it in the bud or you'll just end up having to do this anyway if it gets bad.
If I could go back and tell myself not to have ignored it and played on my ps4 I'd be much better off.
1) Using a laptop at a desk with no peripherals. Fix was to raise the screen, sit up straight, and get an external keyboard and mouse.
2) Stopped using one of the sleek Apple mice from years ago, the one that looks like a bar of soap. My wrist was in very bad pain, and switching mice fixed it immediately.
But for me I changed the way I mounted plates on a cylinder, arms over head ,instead of pulling with my fingers, I pushed with my knuckles and thumb. Thereby keeping my wrist straight. No wrist pain/tingle since.
Those are the things you'll need to start solving this before it gets worse.