Wrist pain can be a debilitating issue that affects not only your productivity but also your overall well-being. Our wrists take on so much during the day, and wrist pain can result from repetitive motions, poor posture, or overuse or strain. If you are starting to feel pain, don’t wait to take proactive steps to address the issue and relieve pain and discomfort.
One way to avoid wrist pain or relieve it is to embrace ergonomic practices, which are concerned with designing and arranging things for safety and efficiency.
In this article, we give you some useful ergonomic tips you can incorporate into your daily routine to promote wrist health and enhance comfort.
#1 Maintain Proper Hand and Wrist Alignment
One of the fundamental principles of ergonomic wrist care is to maintain proper alignment. When using a keyboard or mouse, your wrists should be in a neutral position, not bent upward or downward.
Invest in an ergonomic keyboard and mouse that supports a natural wrist posture, allowing your hands to float comfortably over the keys. In addition, and this is a common prescription for carpal tunnel sufferers, wear a wrist brace for added support and to maintain alignment and stability in the wrist.
It is critical that these ergonomic tools and supports be used correctly to maximize their benefits. A specialist can help you choose the right ergonomic products and ensure you are using them properly.
#2 Optimize Your Work Desk and Chair
You spend a lot of your time working, and your workspace layout is critical to avoiding hand and wrist pain. Ensure that your desk, chair, and computer monitor are adjusted, so that your spine is supported, your elbows are close to your body, and your wrists are at or slightly below elbow level when typing. This adjustment prevents unnecessary strain on the wrists and promotes a more relaxed and comfortable position. You should feel the difference immediately once you switch to an ergonomic workspace.
#3 Take Frequent Breaks
Prolonged periods of repetitive motion can contribute to wrist pain. Just like your eyes, you should give your hands a break. One way to do this is to incorporate regular smaller breaks into your work routine to give your wrists some rest. Stand up and stretch during short breaks and allow your wrists to relax and recover.
#4 Change Your Typing Techniques
Changing your typing techniques can significantly impact your wrist health. Instead of pounding the keys forcefully, use a light touch while typing. Keep your wrists elevated and your fingers relaxed, with your fingers curving over the keys and thumb hanging near the spacebar.
If it continues to hurt or if you feel discomfort, explore other types of ergonomic keyboards, of which there are many, and choose one that offers immediate relief. Your ability to do your job well and maintain wrist health depends on it.
#5 Do Stretching and Strengthening Exercises
Hand pain is going to be an issue if you have tightness or weakness along the forearm. Stretching and strengthening exercises not only bring relief but also help stave off chronic wrist pain. Incorporate these into your daily routine to improve flexibility and relieve tension.
If wrist pain persists, consult a healthcare professional. An orthopedic doctor can provide personalized advice regarding ergonomics, recommend exercises, and develop a treatment plan tailored to your needs.
Wrist Pain Treatment in North Dakota
The Bone & Joint Center is a leader in the diagnosis and treatment of hand and wrist problems in North Dakota. Our orthopedic surgeons are fellowship trained in hand surgery and will provide you with the highest quality wrist pain treatment in the region.
Whether it’s arthritis, carpal tunnel syndrome, or a wrist injury, we are committed to your recovery and providing you with personalized care. To schedule an appointment with us, call our office today at (701) 946-7400 / (866) 900-8650 or use our online request form.