Get A Wireless Mouse:
The wireless mouse devices differs a lot besides being free of tangled wires. Since you can use them on either table or your lap, therefore with them you will be able to bypass a lot of issues in which one of them is: wrist pain.
You will not need to go near to the computer neither you need to push your arm to it.
Moreover, you can quickly adjust your hand over by keeping it as nearer you can.
So, if you want to to get rid of the wrist discomfort, you should get the wireless Bluetooth mouse just today.
Your Wrists Should Be Straight Not Flexed
In other words, if viewed from the side, there should be a straight line from your knuckles to your elbows when youre gripping the handlebars. If youre struggling to keep your wrists in line with your arms, consider investing in a new pair of ergonomic handlebar grips with platforms to support your wrists. Theyll keep your wrists straight, as well as disperse the pressure of the handlebar over a wider area of your palm. A win-win!
The Importance Of Posture
Changing your posture on its own is sometimes enough to get rid of wrist pain. More than anything else, sit at the right height! If youre sitting with your knees at a 90-degree angle, you are less likely to develop wrist pain. If your chair is too low, your knees will point upward, and if your chair is too high, your knees will point down.
Keeping your knees at the wrong angle puts a strain not only on your back but on your whole body, including your wrists. When you look straight ahead, your eyes should be even with the top of your screen.
Another vital part of proper posture is to avoid slouching. Many things that can lead to back pain can lead to wrist pain as well, and slouching is one of them. Sit at the back of your chair. Slouching can be comfortable in the short run, but it will hurt you in the long run.
After you learn to avoid slouching, proper sitting will become normal, and you will not miss slouching. It would help if you sat in slightly different positions on different days. Sitting in the same position every day will increase strain on your wrists.
Generally your forearm should be in a 90° position to your upper arm. That means either rest your elbows on your chair armrests or, if your desk is big enough, move your keyboard and mouse forward so that your elbows are resting on the table.
Never let your wrist hang down from the table!
Read Also: Does Lidocaine Work For Nerve Pain
How To Prevent Wrist Pain From Computer Use
· Last updated: Written by Dana · 8 min read
Anyone who spends a lot of time web surfing, working, or gaming on a PC is at risk of developing wrist pain from computer use. Is there any way to prevent this, or is there no way out other than giving up gaming? Thankfully, its usually possible to avoid wrist pain without massively cutting down on computer use.
You can prevent wrist pain from computer use by frequent breaks, stretching and exercise, changing your posture, and also by using a wrist brace, ergonomic mouse and keyboard.
How you use your wrists on a computer is just as important as how much time you spend using them. If you use your wrists the right way, your wrists will stay healthy even with heavy use. If youre using your wrists in an unhealthy way, moderately frequent use can give you a repetitive stress injury.
Massages Streches And Excersices
Just like you can do stretches to prevent your wrists from becoming sore, you can do them to fight the swellness.
However, I can´t recommend any specific exercise as I did in the previous section, your doctor should give you the exercises you need to do based on your specific ailment. If you do any stretch that you find online without research, you might end up tearing a muscle that wasn´t supposed to be moving.
You May Like: Is Heat Or Ice Better For Sciatica Pain
Stretch Before And After Playing
Just like if you were about to do exercise, some simple stretches can greatly reduce the risk of your muscles tearing up.
You aren´t getting ready for a game of football, so you can pretty much ignore your legs, arms and other parts of your body, you only need to stretch your hands and wrist. In the following video, doctor Levi has some good exercises you can try.
If you can´t watch a video, here are some pictures to visualize other exercises, courtesy of .
Safely Managing Hand Pain From Typing
Learning how to avoid wrist pain from typing will prevent short and long term wrist injury. With some simple keyboard and mouse changes, along with proper posture, you will decrease the likelihood of conditions that lead to wrist pain. Always talk to your doctor if you are experiencing pain and need medical advice or attention.
Don’t Miss: Can Belly Fat Cause Abdominal Pain
Try A Wrist Brace Or Splint
If you find that modifying your position doesnt help to avoid wrist pain or if you are looking to take extra strides in prevention then a wrist brace is the next step. A splint or brace will either immobilize or greatly minimize wrist movement. This will allow your wrist to heal and avoid further injury. If you need to wear a brace while typing look for one that allows full finger movement.
Hand And Wrist Pain: What Causes It What Can You Do About It
In this day and age of smartphone texting, video game controllers, computers – the keyboard, mouse and even the mousing surface on our laptops – its no wonder so many people have pain in their hands and wrists.
Made of dozens of small bones, our hands and wrists can easily get sore. The wrist alone has eight bones lined up, four on top, four below. All eight bones are connected by ligaments that keep the joints together, while giving a wide range of motion for our hands. There are also many tendons that pass the wrist. These control the motion of our wrist, fingers, and thumb. Because each of those parts serves a purpose in movement, if even one area in the wrist gets inflamed or injured, youre going to feel it.
Injuries or conditions affecting the hands can make tasks that were once simple no-brainers painful and difficult. Something as mundane as lifting a coffee cup or brushing your teeth can shoot pain through your arm. The pain may even cause you to change the way you do things, such as buttoning a shirt, tying a shoelace and even signing your name.
Arthritis, carpal tunnel syndrome, tendonitis, ganglion cysts and injuries are some of the most common conditions affecting the wrist and hand. Developing any of these conditions, especially carpal tunnel syndrome, is possible for almost anyone.
Treatment for injuries can vary from icing it at home to a visit to the emergency center.
You May Like: Is Stomach Pain A Sign Of Pregnancy
Ergonomic Mice And Keyboards
Unlike regular keyboards and mice, ergonomic keyboards and mice are designed with wrist health in mind.
Ergonomic keyboards look a little bit weird and deformed compared to the regular keyboards. The keys on an ergonomic keyboard are split, so that typing is more comfortable while keeping natural position of your hands.Ergonomic keyboards also have padded wrist rests. Studies have proven that ergonomic keyboards prevent wrist strain.
If you cant get an ergonomic keyboard yet, make sure your normal keyboard lays flat on your desk. Most regular keyboards have little legs but dont use them since the slant makes an unnatural angle for your wrists.
You can also get a special mouse that is healthy for your wrists. If your sore wrists come from gaming, a vertical mouse might be the best idea. A vertically shaped mouse keeps your wrists in the air instead of resting on your desk. Your wrist strain might disappear very fast if you use a mouse that keeps your wrists elevated.
You might also prefer a mouse that is closer to a standard design. Some people find something somewhere in between an ordinary and a vertical mouse to be ideal.
You can also find a mouse that has a trackball on the side, which can improve wrist health as a trackball is easier on your wrists. Another option is a mouse that is similar to a joystick. Joystick shaped mice are also ergonomic and easier on your wrists while being just as good for gaming as ordinary mice.
Work From A Different Position
After a while, working at my desk starts to get painful, both for my wrist and my back.
I have found that changing position and location helps a lot. My favorite alternate location is the couch, using a side-monitor, my laptop, or the 65″ big screen HDTV as a computer screen.
A side benefit is Pixel is much happier when he can lounge around by my feet while I work.
Caption by: David Gewirtz
Recommended Reading: How Do You Tell If Your Wrist Is Broken
Tips To Keeping Your Hands And Wrists Pain Free When Typing Tapping And Navigating On Your Desktop Laptop Or Mobile Device
1. Recognize the Problem
Your hand and wrist pain may be the result of too much time on your devices, but they may come from something else altogether. You need to identify the source code, so to speak. Lets take a look at one of the most common causes.
There are three muscles responsible for extending your fingers and thumb to manipulate your keyboards and mobile devices. They each have trigger points that are near proximity to one another, and their primary referral pattern is pain and tenderness felt over the back of your wrist and thumb that radiates all the way up to your forearm. While this impacts your hands and wrist and is connected to typing, tapping, and scrolling, it is casually known as text thumb, and there are at-home tests you can take to see if you exhibit this unique condition. Perform your texting thumb test here.
Another way to identify whether or not you have computer-borne wrist tendonitis is to take note of a decreased range of motion in your hand and weakness when performing routine motions, including the following:
- Holding and using a smartphone with one hand
Once youve confirmed that you are indeed experiencing some form of computer-use hand and wrist pain, you can start taking corrective action. One effective means to doing so, is through better positioning.
3. Wear a Wrist Brace
4. Take Frequent Breaks and Stretch
5. Consult With a Physiotherapist
What Does Tendonitis Feel Like In The Wrist
Wrist tendonitis is an inflammation of the wrist tendons, also typically caused by overuse or awkward bent angles. While carpal tunnel is caused by compression of the nerve, tendonitis is inflammation. The location of your wrist pain and wrist discomfort can help pinpoint exactly what your wrist pain cause is. Carpal Tunnel Syndrome occurs on the palm side of the wrist, potentially with a tingling that moves to the thumb, index, and middle fingers, while wrist tendonitis occurs on the other side of the wrist. There may be numbness in the pinky finger instead, which could be the result of an inflamed flexor tendon. If you want to stop waking up with numb hands, there are steps you can take to treat your wrist pain.
Don’t Miss: Does Ginger Ale Help Stomach Pain
Strengthen The Shoulders And Chest:
When our shoulder joint is restricted due to tightness in the surrounding tissues it will have an effect on how we place the hands on the floor and therefore on the wrists. Working on shoulder and chest flexibility is highly recommended in these cases. Poses like Gomukhasana, Ushtrasana and Matsyasana are very effective.
Hi I’m Jarlo Ilano Mpt
Jarlo Ilano has been a Physical Therapist since 1998 and was board certified Orthopedic Clinical Specialist with the American Board of Physical Therapy Specialties from 2011 to 2021. Hes undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University.
In addition to cofounding GMB, Jarlo has been teaching martial arts for over 20 years, with a primary focus on Filipino Martial Arts. He works out in jeans and flip-flops.
Recommended Reading: Is Stomach Pain A Sign Of Pregnancy
Rear Facing Elbow Rotations
- This last exercise uses the same position you just worked on in the last exercise, with your fingers pointing toward your knees, palms facing up.
- From that position, youre now going to work on the elbow rotations you did earlier, focusing on rotating the elbow pits forward without moving the wrists or shoulders.
- Do 10-30 repetitions.
Wrist Sweatbands For Compression
These things are great. They’re cheap and they work. I’m using one now.
They simply apply a little compression to the wrist area, substantially reducing pain.
I have six of them . I keep two at each area because I almost always misplace one on a regular basis or wear it into another room and leave it there.
Caption by: David Gewirtz
Also Check: Lidocaine Patch For Sciatica
Hold Your Mouse Correctly
The first and foremost thing is, use the correct size mouse for the size of your palm! If youre gaming, a mouse for notebooks isnt the best choice unless you have tiny hands.
- Your thumb should be comfortable and not slide off the mouse.
- Keep your wrists as straight as possible
- Use your forearm to move the mouse, not your wrist.
Dont bend your wrist down when you hold on to your mouse. Keep your wrists level, or you will increase your strain on them. The same goes for when youre using your keyboard.
You can easily end up bend your wrist up rather than down when using a keyboard. Raise your wrists a little above your desk instead of letting them rest on your desk. This way, youll keep your wrists straight.
Treating Hand And Wrist Pain
If the pain is creeping in, you can help relieve the pain at home. Applying heat or ice to the sore area can help reduce inflammation, relieve pain, and improve movement. Over-the-counter anti-inflammatories or pain relievers might help if needed. Try modifying your activities to give your achy hands or wrists a rest.
Worsening pain means making an appointment with your physician. They can offer you other treatments to help. Those treatments can range from splinting to various surgical techniques.
At Beaumont, our orthopedic hand and wrist surgeons use the most advanced and proven techniques to improve the lives of patients. We work closely with specialized hand therapists and other team members to relieve your pain, regain your function and get you back to activities.
Read Also: Sprained My Wrist
How Wrist Pain Can Affect You
Wrist pain can make it difficult to perform activities that require easy movement of your hands and wrist, such as typing or playing the piano.
*Principles of anatomy and physiology, eighth edition, 1996. Tortora GJ and Grabowski SR, eds. John Wiley & Sons **GSK Global Pain Index Research 2014 full report p. 47
How To Stop Hand And Wrist Pain When Using Your Computer
Hand and wrist pain due to repetitive strain injury are among the most prevalent occupational illnesses today. The rise in the use of computers, laptops, smartphones and tablets are significantly to blame for what has been deemed a new epidemic. The issue is compounded by the fact that when we leave the office we repeat the same habits of typing and tapping during our at-home and recreational hours, including the moments just before and after sleep. It seems as if our smartphones have replaced our toothbrushes.
The repetitive movements that comes from being on our computers stress the tendons that connect hand and arm muscles to the bone. When these tendons are overworked, small irritations, rips, and tears ensue, resulting in injury that may cause tendonitis in the wrist and hand which can mimic the symptoms of carpal tunnel syndrome in the process. Tendonitis may be responsible for the pain, aching, numbness, and loss of strength and agility in your hands and wrist, making minuscule tasks feel like gargantuan ones.
Before you return to your keyword or screen, we urge you to read ahead so that you can take steps towards the appropriate corrective action.
Don’t Miss: Does Ginger Ale Help Stomach Pain
Carpal Tunnel Syndrome When Pregnant
Why does this occur?
Fluid retention during pregnancy puts more pressure on the carpal tunnel. This runs from your wrist to the bottom of your palm. As you are well aware, pregnancy can affect every part of your body, including your hands.
If you are experiencing numbness, tingling or soreness, make sure you talk to your doctor about carpal tunnel syndrome. If you are pregnant, and work at a computer, then you may start to feel an uncomfortable pain in the wrists, hands and fingers.
Yes, it can be due to work that requires repetitive motion such as typing. But it could also be caused by you being pregnant.
Symptoms Of Wrist Pain
Wrist and hand pain may be experienced in many different ways and can really affect your quality of life.
Wrist pain may stop you from carrying out basic activities such as lifting things, writing, typing, or putting weight on your hand or wrist.
Weakness, numbness, tingling, tenderness, inflammation and problems moving wrists and hands freely can also occur in various wrist problems.
If your wrist is injured it may appear bruised and swollen and you may have difficulties moving it.
Read Also: Does Chamomile Tea Help With Stomach Pain