We tend to forget how important our hands and wrists are until we start feeling pain there. Due to office work, or sports like climbing or baseball, prolonged inflammation in your hands and wrists can be painful and lead to severe conditions. Learn more about ways to reduce hand and wrist discomfort. Having a physical therapist guide you through recovery is also essential to prevent the pain or lack of mobility from returning.
Office work is well known for being detrimental to people’s backs due to prolonged periods of sitting.
But, there’s another body part that excessive typing, texting, scrolling, and mouse-clicking wreak havoc on, too—the hands and wrists.
Hand and wrist pain is a notable side effect of office work that many people assume they have to live with. Thankfully, there are actually numerous ways to lessen office-work-induced hand and wrist pain, and ways to help prevent it.
Let’s look at why hand and wrist pain are so prevalent and what you can do about it.
Common Causes And Effects of Hand And Wrist Pain
There is an abundance of hand movement repetition in the tasks for office work, with the main activities performed being typing, scrolling or clicking with a mouse, and texting on a cell phone.
When we type, we use our fingers in an unnatural way, and we often keep them hovered awkwardly above the keyboard for prolonged periods of time. This puts stress on our wrists, and the typing itself overworks our fingers far more than anything else we generally do in life.
When we overuse our hands and wrists by typing, our bodies are put at risk of developing numerous conditions. These include:
- Carpal tunnel syndrome
- Trigger finger
- Wrist tendonitis
- Repetitive strain (or stress) injury
These effects are usually not permanent, but they can be very painful. Once you have frequent hand and wrist pain from typing, other activities in your life, such as exercise or sports, or even opening doors, might also be affected.
Additionally, the prolonged inflammation in your hands and wrists can lead to arthritis in the coming years.
Ways to Reduce Hand and Wrist Pain
In addition to life being better when you’re not in pain, it’s important to take steps to prevent that potential occurrence too. Luckily, there are numerous actions you can take to prevent your hand and wrist pain from worsening.
Pain Relieving Stretches
Pausing to stretch your hands and wrists can help bring back flexibility and can improve the blood flow that may be impacted by a lack of arm movement.
At the least, it’s wise to do some hand and wrist stretches at the start, middle, and end of your workday.
If you notice that stretching your hands and wrists reduces your pain, you may opt to stretch briefly every hour or two. In the same way, as it’s a good idea to get up and stand every hour to break up your sitting, it’s a good idea to keep your hands and wrists flexible as you use them throughout the day.
Stretching your wrists is an easy way to reduce the pain in them caused by typing. Some examples of wrist stretch you can try are below:
- Raise and lower your hands in a “stop” position with your arms outstretched in front of you.
- Make and hold a fist.
- Rotate your hand up and down while making a fist.
Hand and Finger Stretching
Stretching our hands and fingers isn’t something we tend to think a lot about unless we’re doing a sport that involves gripping, but it can be very helpful in reducing the pain from typing and texting all day.
Here are some ways to stretch your hands and fingers:
- Straighten your fingers and palms flat against a surface and hold this position for thirty seconds.
- Bend your fingertips down to make a bear claw shape and hold for 30 seconds.
- Straighten your fingers and palm on a surface and slowly lift and lower each finger and thumb individually.
It can also be helpful to use a grip strengthener. To use one for hand stretching, you’ll hold it in your hands, squeeze, hold briefly, and release. This act of squeezing and relaxing helps to loosen the muscles. Grips strengtheners can also be used to reduce tension.
You don’t need a whole workout for your hands and wrists, but taking the time to strengthen this part of your body can have the effect of less pain due to overuse. You don’t need any gym equipment for these exercises.
Use Household Items
There are numerous household items that can be used to help strengthen your hands and wrists such as:
- Rubber bands
- A hammer
Exercises using those items can be done in just a few short minutes and are very simple, such as putting a rubber band around your fingers and then pushing your fingers out against it.
Unlike the small and simple moves with household items, wrist curls are a more common move for actual exercise workouts.
They can be beneficial to your hands and wrists as well as your forearms, which is the part they’re best known for strengthening.
The goal for this exercise isn’t to get sore, as it might be for some people when they use weights, but to slowly and gradually build strength so that your hands and wrists are in the best possible condition for the daily activities they perform.
Home Remedies For Pain
There are many inexpensive and easy ways to manage pain by reducing inflammation. You could take an over-the-counter pain reducer, which serves to temporarily lower inflammation or try one of the following remedies below.
Heat and Cold
Alternating between hot and cold treatments through the use of a heating pad and an ice pack can lower inflammation while also providing temporary relief from pain. In the same way that you’d use heat and cold to relieve a sports injury, you can do the same for hand and wrist pain caused by overuse.
This Ayurvedic root is well proven to relieve pain and inflammation. It has been used for millennia and is an incredibly effective natural pain reliever.
With a bright golden color and a mild flavor, you can use ground turmeric in your meals, drink shots of the fresh juice, or make it into tea.
Also, an Ayurvedic root used for many generations as a pain and inflammation reducer, ginger has been proven effective for relieving symptoms of arthritis.
Similarly to turmeric, you can use ginger as a dried spice in your cooking, make a tea from the root or powder, or drink fresh juice shots.
Reduce Systemic Inflammation With Everyday Activities
When you make efforts to reduce inflammation, it won’t only be your hands and wrists that will thank you.
Reducing systemic inflammation improves health overall and helps lower your risk for an assortment of illnesses.
There are many ways to go about reducing inflammation on a daily basis. Some you can try include yoga, eating fewer inflammatory foods, managing stress, and getting a sufficient amount of sleep.
How to Prevent Hand and Wrist Pain
Now that you know of ways to reduce the wrist and hand pain you may already have, it’s helpful to know how to keep it gone once you get rid of it.
In addition to taking steps to lower inflammation in your body, and stretching and strengthening your wrists, proper positioning when typing and the use of wrist and hand supports can lower the chances of your pain returning.
When sitting to type, start by making sure you’re using a supportive chair that allows for good posture. Having your back straight will assist with the positioning of your arms and wrists. You’ll want to keep your hands hovered lightly over the keyboard, not resting on it, and your fingers curved over the keys.
If you aren’t able to find a comfortable position, you can try a keyboard with a different shape than the one you currently use.
In addition to choosing a keyboard that feels comfortable for your hands, you may find extra comfort in a mouse cushion and a keyboard cushion.
Though a mouse cushion can be used while you are actively using your mouse, a keyboard cushion should only be used when you are paused on typing. That’s because if you use it while you’re typing, you’ll be pushing your wrists up at a sharp angle.
Utilize a keyboard cushion while scrolling with your mouse, taking a brief break in typing, or reading.
Wrist Support Products
There are several types of products that provide support to your hands and wrists. In order to find one that allows you enough mobility while simultaneously providing sufficient support, you may need to try a few on.
Support options for hands and wrists include stabilizers, wraps, and braces.
Your wrists and hands may be in pain, but they don’t have to be! Try one or more of these suggestions to keep yourself pain-free, no matter how much you type.
At Rausch PT, our physical therapists can formulate a recovery plan to help get you back on track – and there’s no prescription needed to see a PT. Visit our Facebook page at www.facebook.com/rauschpt or call us at 949.336.1089 to book an appointment.
If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.
Let’s talk! We are here to help. Give us a call for a complimentary assessment. Did you know there’s no prescription needed from a doctor to see us? (949) 276-5401