How to reduce wrist pain when working?

Wrist pain is a common ailment that affects many people working in offices, especially those who spend long hours in front of a computer. This problem can arise due to poor posture, repetitive movements, and lack of proper ergonomics in the workspace. While it may seem like a minor inconvenience at first, wrist pain can become a chronic condition if not addressed properly. In this article, we will explore in detail how to reduce wrist pain by adopting correct postures and performing specific exercises.

Understanding Wrist Pain

Wrist pain can manifest itself in a variety of ways, from mild discomfort to sharp, debilitating pain. Some of the most common causes include:

Carpal tunnel syndrome : This condition occurs when the median nerve, which passes through the carpal tunnel in the wrist, becomes compressed. Symptoms include pain, numbness, and tingling in the hand and fingers.
Tendinitis: Inflammation of the wrist tendons can be caused by repetitive motion and overuse.
Sprains and strains: Sudden movements or twists can cause injuries to the ligaments and muscles of the wrist.
Arthritis : Inflammation of the joints, including the wrist, can result from rheumatoid arthritis or osteoarthritis.

Regardless of the specific cause, wrist pain is often related to posture and repetitive motion. Therefore, it is important to take preventative and corrective measures to alleviate and prevent this pain.

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Correct postures to reduce wrist pain

1. Wrist alignment

Keeping your wrists in a neutral position is critical to preventing pain. The neutral position is achieved when your wrists are straight, not tilted up or down. To maintain this alignment, follow these tips:

Adjust your chair height: Make sure your feet are flat on the floor and your knees are at a 90-degree angle. Your forearms should be parallel to the floor when you type.

Use an ergonomic keyboard: Ergonomic keyboards are designed to reduce wrist strain. Opt for a split keyboard that allows you to maintain a natural hand position.

Mouse position: The mouse should be level with the keyboard. Avoid having to stretch your arm to reach it and use an ergonomic mouse that fits your hand well.

2. Adjust your workspace

The layout of your workspace also plays an essential role in preventing wrist pain. Consider the following adjustments:

Monitor height: The top of your screen should be at eye level. This prevents you from leaning your head forward and helps maintain proper posture.

Wrist Support: Use a wrist support pad in front of your keyboard and mouse. This provides a gentle support point and keeps your wrists in a neutral position.

Clear workspace: Keep your desk tidy and free of obstacles to avoid awkward and forced movements.

Exercises to strengthen and stretch the wrists

In addition to adopting correct posture, performing specific exercises can help strengthen and stretch the muscles and tendons of the wrist. Here are some recommended exercises:

1. Wrist flexor stretch

Extend one arm in front of you with your palm facing up.
Use your other hand to gently pull your fingers down and back, stretching the underside of your forearm.
Hold the stretch for 15-30 seconds and repeat with the other hand.

2. Wrist extensor stretch

Extend one arm in front of you with your palm facing down.
Use your other hand to gently pull your fingers down and toward you, stretching your upper forearm.
Hold the stretch for 15-30 seconds and repeat with the other hand.

3. Weighted wrist flexion exercise

Hold a light weight (1-2 kg) in one hand with your palm facing up.
Bend your wrist up and down slowly, keeping your forearm supported on a surface.
Perform 10-15 reps and switch hands.

4. Weighted wrist extension exercise

Hold a light dumbbell in one hand with your palm facing down.
Extend your wrist up and down slowly, keeping your forearm supported on a surface.
Perform 10-15 reps and switch hands.