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Imho ergonomic keyboards are not much better. They are hard to learn and you get confused as soon as you use someone else’s computer, plus they have annoying features like a tiny Esc key. I think overall a gaming / mechanical keyboard helps you type faster and more accurately, which itself leads to less strain. I recently got a logitech g-413 and i m very pleased with how fluently it works , without a lot of noise.

For ergonomics you should consider an upright mouse, in my case it eliminated ulnar nerve pain