How to Avoid Wrist Pain When Typing – Healing Practice

The number of people working in offices has increased significantly over the past few decades. Constant typing on the keyboard and using the mouse can sometimes lead to physical discomfort. An expert explains how to avoid wrist pain from office work.

Orthopedic surgeon Dr. Yasra Marjoua Explained in one Input From the Cleveland Clinic (USA), What causes wrist or hand pain – and how to prevent such problems.

Writing and pain

“Computer use is not inherently dangerous.”But if you have any underlying joint or soft tissue issues, all that repetitive keystroke can increase your risk of a painful experience, says Dr. Marjoua.

Common underlying problems include previous injuries, osteoarthritis in the small joints in your hand and wrist, and minor changes in the curvature of your spine or alignment of your limbs as a result of aging.

“If you have any of these underlying problems, repeated use of your hands may make your symptoms worse.”Dr. Marjoua said.

And it's not even limited to writing – these types of complaints can be more common if you do a lot of work with your hands, such as in construction, manufacturing, or retail.

Wrist Pain: Causes

The cause of wrist pain isn't always clear. From your neck to your fingertips, there's an interconnected framework of skeletal anatomy, soft tissue and nerve network, says Dr. Marjoa.

Just as a twist at one end of a garden hose can stop the flow of water out the other end, a twist in your neck or shoulder can cause problems in your wrist or hand.

There are several things that can cause pain in your wrists and hands. Some of the most common causes are:

carpal tunnel syndrome

Carpal tunnel syndrome is a common condition that causes pain, numbness, tingling, or weakness in the hand or wrist.

This happens when swollen tendons press on a nerve in the wrist or a ligament compresses the nerve, making it difficult to feel or handle small things like holding a book, writing, or using a keyboard.

If left untreated, it can cause persistent numbness or weakness in the hand, which can affect your performance and ability to complete daily tasks.

cubital tunnel syndrome

Cubital tunnel syndrome is similar to carpal tunnel syndrome but affects a single nerve that can be compressed at the elbow, causing symptoms in the hand.

It causes numbness and tingling mainly in the ring and little fingers, but it can also cause weakness in the hand and affect your ability to grip things because it is difficult for you to straighten your ring and little fingers.

arthritis

There are more than 100 types of arthritis that can cause swelling, pain, and stiffness in the joints. Two of the most common ways that can cause pain in the wrists and hands are:

Osteoporosis, which is more common and results from degenerative wear and tear over time.

Rheumatoid arthritis, an autoimmune disease that occurs when the body's immune system mistakenly attacks its own tissues.

Wrist Pain Prevention Basics

The key to preventing wrist pain is to give your hands the support they need while doing your favorite activities and other tasks.

Check your workstation: Align your monitor, mouse, and keyboard comfortably according to your height so that your muscles, tendons, and joints are not stressed.

Sit up straight: Make sure you're sitting comfortably at your desk and not hunched over or slouching. Remember: poor posture can cause a number of unwanted problems.

Correct posture: When typing, keep your wrists and forearms neutral or almost straight (not tilted up or down). This will help you avoid discomfort from repetitive stress, which can have a long-term effect on hand and wrist pain.

Move: Get up regularly to stretch and move. One way to do this is to incorporate quick exercise sessions between longer meetings or projects.

Provide variety: If possible, alternate between sitting and standing when working. Not only will this extra movement help loosen up your joints, it will also strengthen some of your tendons.

How to relieve wrist pain while typing

You can use over-the-counter pain relievers to relieve wrist pain and swelling. Using various pads and wrist supports can also be a simple treatment.

If you experience occasional pain in your wrists after a long day of typing, Dr. Marjou usually has no reason to worry about an underlying injury — especially if the pain goes away with stretching or if it goes away within a few days of using these simple remedies.

However, if symptoms persist (or keep recurring in the same place) and affect your ability to perform daily tasks, you should see a doctor to find out what's going on.

“Pain is a defense mechanism. They tell you that something is wrong with your body.Dr. Marjoua explains. “If your hand or wrist pain doesn't go away, see a doctor.” (advertisement)