Wrist pain while typing is an increasingly common problem as more and more jobs require working on a computer to get things done. Unfortunately, this pain is more than just annoying. Repetitive Stress Injury, the technical term for this type of pain, can lead to much more serious problems down the road. So what can you do to prevent or relieve wrist pain while typing?
1gentle stretchWhen you write, think of your fingers as little runners. Sometimes your fingers have to be sprinters, hammering out a letter in minutes to meet the postal deadline; sometimes they have to be marathon runners tirelessly going through a 30-page grant application.
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| Wrist Pain Caused By Typing |
Just like real runners, your fingers need gentle stretching to perform at their best and prevent injury. Before writing each day, take a few minutes to gently massage your wrists and stretch all the joints in your hands and fingers. Stretching the joints improves blood flow and increases lubrication, making it easier for your fingers to function.
2. Customize your keyboardUnfortunately, most modern computer keyboards force the hands into an unnatural position, which encourages wrist pain to develop.
On a regular keyboard, the hands bend outward toward the wrist and inward toward the thumb, while elbows point away from the body. This position creates tightness and tension that can lead to pain. If you experience wrist pain while typing, invest in an ergonomic keyboard.
These keyboards are slightly tilted in the middle, with the keys set at an angle for optimal ergonomics. Even if you primarily use a laptop, there are keyboards that plug directly into your USB drive.
3. Take frequent breaksIt's no secret that taking frequent short breaks can help you work faster and more efficiently at work. But did you know that it can also help your hands?Try to give your hands a short break (about 5 minutes) from writing at least once an hour. During hand rest, take your hands completely off the keyboard and mouse. This break is a great time to read that new internal memo that just landed on your desk, catch up on a file, or make a phone call.
4. Sit up straightIt can be tempting to think of wrist pain as a localized problem with a localized solution; Most of the time, however, your entire spine contributes to your discomfort.To control pain, be careful not to bend over and try to maintain a downward incline from your arms toward the keyboard.
Adjust the height of your chair or invest in a chair with better ergonomics if needed.5. Wear a braceletSometimes extra wrist support can help prevent or relieve pain. Wrist wraps and restraints come in a variety of sizes and styles, and there really is no one size fits all.Experiment with different support options until you find the one that's right for you.
