I've had a lot of ergo issues from typing, and I'm always disappointed that Emacs users focus on remapping the Caps Lock key while ignoring the advice most ergonomists give:
There are two Alt and Ctrl keys on the keyboard. Use both, and use both halves of the keyboard If you're doing a combination like Ctrl F, use the right control key. If you're doing Ctrl-l, use the left control key.
In general, when using these modifier keys, make sure both your hands are being utilized.
Also, there's simply no rule that says one must use the pinky for the Ctrl key. Use some other finger. In fact, insisting on using the pinky is a sign you are also insisting on using one hand to enter the key combination.
Unfortunately both Alts are not equivalent. The right one, the AltGr is uaef in many languages to type letters with diacritics. E.g. in Polish AltGr+Z is Ż, while AltGr+X is Ź. Still using both Ctrls itself helps a lot, and one may have a right Windows to remap as Meta.
Here's the XCompose file I use: