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In the era of remote work, long hours and frequent computer use, more and more people are complaining of wrist pain. These ailments are often the result of overloading the muscular-tendon and nerve structures of the hand, which over time can lead to more serious conditions such as carpal tunnel syndrome or tendonitis.
- Why does the wrist hurt when working at the computer?
- How do you recognize that it's not just fatigue?
- How to relieve wrist pain? Here are a few things you should pay attention to in order to take proper care of your health. ace?
- Physiotherapy Assistance
- Ergonomic equipment
- When to see a specialist?
- Healthy hands are the key to comfortable work.
Fortunately, most of these problems can be mitigated, or even prevented altogether, by making a few practical changes to your daily routine. From this article, you will learn how to do it - from the perspective of ergonomics, exercise and physiotherapy.
Wrist pain can have various causes, but the most common are:
● Incorrect position of hands on the keyboard and mouse (e.g., excessive bending, angled position).
● Prolonged static tension on muscles and tendons.
● Lack of breaks and excessive strain on one hand (usually the dominant one).
● Incorrect ergonomics of the workstation - desk too high, lack of forearm support, uncomfortable chair.
● Past injuries or chronic diseases (e.g., rheumatoid arthritis).
How do you recognize that it's not just fatigue?
Ignoring the first symptoms can lead to chronic changes, so pay attention:
● pain that worsens during work and does not subside after rest,
● numbness or tingling in the fingers (especially the thumb, index finger and middle finger),
● a feeling of „heaviness” in the hand,
● weakening of grip,
● stiffness of the wrist in the morning or after a long time without movement. In such a situation, it is not worth delaying a physiotherapy consultation.
How to relieve wrist pain? Here are a few things you should pay attention to in order to take proper care of your health.
Ergonomics of the workplace
This is an absolute must. A well-positioned workstation reduces the risk of overload.
● The keyboard and mouse should be at the same height, positioned close to the body.
● Wrists should lie neutrally, not bent upward or drooping.
● Rest your forearms on the armrest or tabletop.
● Position the monitor at eye level, 50-70 cm from the face.
● Avoid hard edges; they can cause nerve compression.
If you work at a laptop, consider buying an external keyboard and screen stand.
Regular breaks (micro-breaks)
The best prevention of overload is the so-called micro-breaks. Every 20-30 minutes, stand up for 1-2 minutes, move your arms, stretch, take a few breaths. This is not a waste of time, but an investment in the health of your wrists and spine.
Wrist stretching and mobilization exercises
Some simple exercises that you can do at work and at home:
Stretching the flexors:
● Straighten your arm, fingers pointing down.
● With your other hand, press your palm until you feel a gentle stretch in your forearm.
● Hold 15-30 seconds.
Stretching the extensors:
● Arm straight, fingers up.
● With your other hand, press your palm back.
Wrist Circulations:
● Make slow, controlled circles with your wrists, a minimum of 10 times each way.
Squeezing the ball:
● Use a soft anti-stress ball, squeeze and relax for 30 seconds.
These exercises will help relax tight structures, improving blood circulation and reducing pain.
Physiotherapy Assistance
Physiotherapy plays a key role in treatment and prevention of pain wrists. Good physiotherapist:
● will perform a thorough functional assessment,
● will apply manual therapy, mobilizations, transverse massage, or neuromuscular techniques,
● will teach you exercises at home (including median, radial and ulnar nerve exercises),
● will advise you on what changes to make in your workplace.
In most cases, the regular manual therapy and exercises are sufficient to avoid surgery (e.g., for carpal tunnel syndrome).
Ergonomic equipment
Consider buying:
● Vertical mouse (reduces forearm rotation).
● Split type keyboard (allows you to put your hands in a natural position).
● Wrist pads, only when maintaining neutral wrist position.
● Chairs with adjustable armrests so that forearms do not „hang” in the air.
● Height-adjustable desks that allow you to work standing and sitting alternately.
Well-chosen accessories are an investment that can save you from injury.
When to see a specialist?
It is not worth waiting until pain becomes a daily occurrence. See a physiotherapist if:
● pain does not subside despite rest,
● there is tingling or numbness in the fingers,
● you notice a weakening of grip,
● The wrist crackles, stiffens or hurts with simple actions (such as opening a door).
The earlier you start therapy, the sooner you can get back to full fitness.
Healthy hands are the key to comfortable work.
Remember, your wrist was not made for 8 hours of computer work without movement. But with a few simple changes, you can prevent pain, strain and serious injury. It's worth acting today, before your body says „enough” on its own.
Don't ignore the warning signs. Take care of your health with the help of an experienced physiotherapist.
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