Unfortunately, the difficulty curve is way too high for me.
I need something that'll be not as destructive to my hands.
That's unfortunate. My recommendation would be to lower the difficulty to easy.
This is possible in rooms with save points, after acquiring the 'Ego Terminal'. In easy mode, enemies can be defeated with 2 punches or 1 kick (and other subtle adjustments have been made to make the game easier, including changes in enemy placement and less hazards).
(Also note that in the part before the first escape scenario, you are expected to lose.)