With the rise of technology, most people find themselves typing on computers for work. While automation has made tasks easier, it has also led to an increase in hand and wrist pain. This issue is exacerbated by the fact that many of us continue to use our laptops, computers, smartphones, and tablets even after work hours.
Repetitive movements from typing, texting, or scrolling all day overwork the tendons connecting hand and arm muscles to the bone. When these tendons are stressed, small tears, rips, and irritations can occur, leading to a strain injury known as tendonitis, and subsequent hand pain or stiffness when using your devices.
8 ways to alleviate hand and wrist pain when using your computer or smartphone
1. Distribute the workload to prevent hand and wrist pain
Today, most people are skilled with a keyboard, but if you still use the “hunt and peck” typing style, you may risk finger overuse injuries. Regardless of the device you use, always distribute the workload among your fingers and hands. Additionally, practice switching hands when using your mouse or smartphone.
2. Improve your wrist, hand, and body position for pain relief
Proper ergonomics involves designing or purchasing equipment that fits the users. Your posture significantly influences your arm and hand movements, so adjust your workstation to improve your posture.
Consider the following adjustments:
- Adjust your desk and chair to fit your height
- Ensure you are not slouching forward and adding extra weight to your wrists
- Keep your hands at a 90-degree angle when typing
- Find a mouse that fits your hand better
- Keep your feet flat on the floor when typing
Remember, some of these adjustments may feel awkward initially. For example, if you are used to having your seat high and slouching forward, lowering your chair and keeping your elbows at a 90-degree angle may feel strange. Don’t worry; you will get used to it.
3. Trim your fingernails
Long fingernails can affect your typing and cause unnecessary strain on your wrists. Keeping them short helps you maintain an ideal wrist and hand position.
Additionally, avoid tapping your keyboard too hard. Modern keyboards are more responsive to slight touches, eliminating the need to pound away at your keyboard.
4. Take frequent breaks
It’s easy to find yourself typing and scrolling for hours, especially with tight deadlines. However, it’s recommended to take frequent breaks to alleviate hand and wrist pain. Even a 30-second break can offer much-needed relief not only for your hands, but also for your back, neck, and shoulders.
Try to minimize using your devices at home after work. Although our lives revolve around our devices and many people unwind by gaming, connecting with friends, or browsing social media, you can reduce this trend by acquiring other hobbies or spending time with family and friends.
5. Stretch your wrists and hands
Experts recommend stretching as one of the best ways to prevent or minimize hand and wrist pain. When taking a break, use some or all of the following stretches and hold for 10 to 30 seconds:
- Press your palms together in a praying position with elbows touching
- Press your palms together in a praying position, then stretch your elbows out until they are parallel to your desk
- Open and close your hand (clench and unclench)
- Thumb touches — tap each finger with your thumb, starting with your pinky finger
- Squeeze a tennis or stress ball
6. Hydrate
Drinking water frequently might seem a little far-fetched, but it reduces the concentration of uric acid and prevents muscle fatigue. Plus, it gives you an excuse to take a break.
7. Use heat or cold therapy
Heat and cold therapy can work wonders for your wrists. Heat and cold compresses have different uses, and you can use them interchangeably throughout the day. Heat soothes and relaxes muscles, while cold therapy acts as an anti-inflammatory or painkiller.
8. Use alternative technology
You can avoid using your wrists when you don’t have to. For example, you can use speech-to-text features like Siri, a wide-grip stylus, gel-filled wrist rests, and a smartphone holder, among other helpful tools.
Consult a certified physician
The tips mentioned to avoid or reduce hand and wrist problems may come in handy, but if the pain persists, consult your physician. Your pain might result from repetitive strain injury or other conditions such as arthritis or carpal tunnel syndrome. A physiotherapist can help you identify the exact cause and source of your problem, preventing the use of incorrect home remedies for alleviating hand and wrist pain.
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