1. I stopped using a laptop keyboard and switched to a regular one. I just put my Apple keyboard on top of the laptop keyboard. Worked fine. Although I might give the Microsoft Sculpt Ergonomic Keyboard a try in the future.
2. I also noticed that I pressed the keys too hard(sometimes the tips of my fingers would hurt), so I try to type more gently.
3. I switched from my Magic Mouse to a Microsoft Sculpt Ergonomic Mouse. For me taller/vertical mice are more comfortable to use.
4. I added a foam wrist rest pad in front of my keyboard. One of these http://ecx.images-amazon.com/images/I/51wmYdfwdpL.jpg. Have a look at what your wrist are leaning against when you type and you can decide if you might need this or not.
5. More breaks. There are Pomodoro apps and extensions that can take care of automating this. For example, 25 minutes work, 5 minutes break.
6. Type less. I've seen a large number of people on YouTube type every letter when they code. Snippets, auto-complete can save you a lot of typing. You should only type a variable name entirely only once. After that, auto-complete.
7. I left the most important part for the end. Start working out. I don't go to the gym, but I have a modular dumbbell at home which I use. Start small, with the basics. You really don't want to injure yourself.
2. Frequently switch up your devices and how you use them - mouse in non-dominant hand, working standing vs sitting if possible, whenever you can use a touchscreen for the sake of variety, get a pen tablet to use instead of a mouse.
3. Look up wrist stretches for RSI and develop the habit of taking breaks and doing these stretches routinely.
4. Look up correct wrist positions for using a mouse and keyboard and make sure that you aren't completely wrecking your wrists when you have to use them.
5. Consult a specialist.
1. Try this exercise: stretch straight both of your arms in front of you, make a fist with each and then move both first clockwise and then anti-clockwise, about20 times each. I've used this exercise when I've had pain in my wrists. Do it once daily (in morning) if it's helpful.
2. Immediately you need to take a break of couple or so days at least without any keyboard activity and give rest to your wrists. Along with exercises like above.
3. Use an external full-length keyboard. Place it on your thighs while working so the wrist rest on a soft area. Alternatively, you can put something soft on the table but your legs are available everywhere you go. Stop using laptop built-in keyboard.
I got RSI since I was 12 no joke. On and off until I was 30 something. I was doing physio, stretching, and tons of NSAIDS (bad news for my tummy over the long run). Not until I started doing pushups and squats and swinging around a kettle bell (very carefully) did I finally get a rest on the regular pain.
It's a journey. Lots of technical aspects. Since your a coder I hope you might cotton to it. Best of luck! You don't need to be in pain.
1) left handed mouse. Found I needed to switch the buttons for my brain to work with it. Took a few days to get used to it. Now I can switch back and forth without effort.
2) Wrist support. My wrists were hurting too. So I used a bowling wrist support and that reduced the total motion at the wrist level.
plug a monitor and real keyboard into your laptop, get a real chair and desk. Correct your posture.
2. Stop
Just stop for a few days and let things heal.
3. Don't ask the internet for health advice
Talk to a doctor or physio before taking my advice
In addition, standing and coding could help to relief your other part of your body.
