Aching wrist pain is a common problem can make simple tasks feel impossible. Many people experience wrist pain from typing, writing, or using their hands repeatedly. The good news is that most wrist pain can be prevented and treated with proper ergonomic techniques.
This blog will show you proven ways to reduce wrist pain. You will learn simple changes that can protect your wrists at work and home. These tips come from medical experts and can help you feel better quickly.
Understanding Aching Wrist Pain
Your wrists contain many small bones, muscles, and tendons. When you use your hands repeatedly, these parts can become strained. This wrist strain leads to pain, stiffness, and swelling.
Common causes of wrist pain include:
- Typing on computers for long periods
- Using phones and tablets frequently
- Playing sports that stress the wrists
- Sleeping in awkward positions
- Arthritis and other medical conditions
- Previous wrist injuries
Research reports that carpal tunnel syndrome affects 3 out of 1000 people in the US. This condition causes numbness, tingling, and wrist aching pain. However, many cases can be prevented with proper ergonomics.
Setting Up Your Workspace Correctly
Your workspace setup plays a huge role in preventing wrist aching pain. Small changes can make a big difference in how your wrists feel.
Keyboard and Mouse Position
Place your keyboard at elbow height. Your arms should hang naturally at your sides. When you type, your wrists should stay straight, not bent up or down.
Keep your mouse close to your keyboard. This prevents you from reaching across your body. Use a mouse pad with wrist support, if needed.
Monitor Height
Position your computer screen at eye level to keep your neck straight and reduce strain on your shoulders. You should not have to look up or down at your screen.
Chair and Desk Setup
Choose a chair that supports your back. Your feet should rest flat on the floor, and if your desk is too high, use a footrest to maintain proper posture.
Make sure your desk has enough space for your arms to move freely. Cramped spaces force your wrists into awkward positions.
Taking Regular Breaks
Taking breaks is one of the most important ways to prevent aching wrist pain. Your muscles and tendons need time to recover from repetitive motions.
The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This rule helps your eyes and gives your hands a break from typing.
Microbreaks
Take a 30-second break every 10 minutes. During these breaks, shake your hands gently. Let your arms hang at your sides. This simple action improves blood flow to your wrists.
Longer Breaks
Take a 5-minute break every hour. Stand up, walk around, and stretch your arms and wrists. These longer breaks help prevent muscle fatigue.
Wrist Stretches and Exercises
Regular stretching keeps your wrists flexible and strong. These exercises can reduce wrist pain and prevent future problems.
Prayer Stretch
Press your palms together in front of your chest. Slowly lower your hands while keeping your palms together and hold for 15 seconds. This stretch helps the muscles on the thumb side of your wrist.
Wrist Flexor Stretch
Extend your arm straight out. Point your fingers toward the ground. Use your other hand to gently pull your fingers back toward your body. Hold for 15 seconds and repeat with the other arm.
Wrist Extensor Stretch
Extend your arm straight out. Point your fingers toward the ceiling. Use your other hand to gently push your fingers toward your body and hold for 15 seconds. Switch arms and repeat.
Proper Typing Techniques
How you type affects your risk of developing wrist pain. Good typing habits protect your wrists from strain.
Hand Position
Keep your wrists straight while typing. Do not rest your wrists on the keyboard or desk. Let your hands float above the keys.
Finger Movement
Use light keystrokes. You do not need to press hard on the keys. Let your fingers do the work, not your wrists.
Thumb Position
Keep your thumbs relaxed when using the space bar. Do not arch your thumbs or press too hard.
Ergonomic Tools and Equipment
Special tools can help reduce wrist pain. These products support proper wrist position and reduce strain.
Ergonomic Keyboards
Split keyboards allow your hands to rest in a more natural position. Some keyboards have a curved design that keeps your wrists straight.
Ergonomic Mice
Vertical mice keep your wrist in a neutral position. These mice reduce the twisting motion that can cause pain.
Wrist Rests
Wrist rests provide support when you are not actively typing. Choose soft, gel-filled rests that cushion your wrists.
Sleep and Wrist Pain
How you sleep can affect your wrist pain. Many people wake up with sore wrists because of poor sleeping positions.
Sleeping Position
Try to sleep on your back or on your side. Keep your wrists straight and avoid tucking them under your pillow.
Wrist Splints
Some people benefit from wearing wrist splints at night. These devices keep your wrists in a neutral position while you sleep. Talk to your doctor before using a splint.
Pillow Placement
Use pillows to support your arms and keep your wrists comfortable. A small pillow under your arm can help maintain proper alignment.
Get Treatment for Aching Wrist Pain in Bismarck, ND
If your wrist pain persists or worsens, seek professional medical care at The Bone & Joint Center. Our board-certified hand specialists understand how wrist problems affect your daily life. We offer comprehensive treatment options to help you get back to the activities you love.
Contact us today at (800) 424-2663 or (701) 946-7400 or fill out our online appointment request form to schedule an appointment with our providers. We look forward to serving you!
