With the amount of work done on computers daily increasing year after year, it seems that wrist pain from typing has also increased. It begins with tingling and numbness in hand and can progress to the point that people may need to quit working or even undergo surgery. Fortunately, wrist pain from typing on a laptop is avoidable with a few tiny changes. Learning the proper strategies to preserve wrist health is essential, whether at work or home. Read on to learn how to avoid wrist discomfort and pain caused by extended hours of computer work.
Wrist discomfort can be caused by a variety of medical conditions and injuries. If typing causes pain in your wrists, you most certainly have an injury or condition that’s worsened by your routines. Allow your wrist to rest for a few minutes to see if the pain goes away. If it doesn't help, look into particular causes of wrist pain and specific pain treatment for each one. The most common reasons for wrist pain while typing are:
Here are some basic steps to prevent wrist pain from typing:
Avoiding improper posture and using ergonomic desk equipment are the best ways to minimize wrist pain from typing on a laptop or PC:
If changing your position doesn't help you prevent your wrist from hurting, or if you want to go the extra mile in prevention, try a wrist brace. A splint or brace will immobilize or limit wrist movement significantly. This allows your wrist to heal and prevents lasting harm. If you choose to wear a brace while typing, use one that allows full finger movement.
|1. Make a fist and then completely stretch your fingers by repeatedly opening and closing your fingers. Do this at least 20 times.|
|2. At least five times, rotate your wrist 360 degrees. Then, reverse the motion in the opposite direction and repeat five more times.|
|3. Point your fingers up in the air, extend your palms to your reflection in a mirror, and point your fingers down, completely extending your wrist in both directions. Use your opposite hand to push your fingers farther in either direction for an extra stretch. Do this at least 20 times.|
|4. Squeeze a tennis ball as hard as possible without harming yourself, hold for 10 seconds, and repeat 10 times.|
Following the above measures will help minimize your wrist pain and prevent any injuries to your wrist while typing. However, if, despite following these measures, your wrist pain increases or is persistent, it’s best to get prompt medical help to treat the underlying cause of the pain and prevent it from intensifying.
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