Types of pain
Common causes of wrist and hand pain at work include:
1. Pinching of nerves in the neck, shoulder, elbow, or wrist
2. Overuse of the finger flexors and extensors
3. Carpel tunnel syndrome
Keeping your neck, shoulder, and forearm muscles relaxed helps to avoid pinched nerves. Keeping your wrists at a straight angle helps to reduce strain in the muscle tendons that move your fingers. Stretching along with a proper workstation layout will help to achieve these outcomes.
You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.
Stretches
Important!
If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.
All stretches should be performed slowly and carefully and should be held for 30 seconds.
Upper Back and Shoulder Stretch
Clasp your hands together.
Stretch your arms above your head.
You should feel the stretch down the side of your arms and the sides of your chest.
Hold for 30 seconds.
Repeat 3 times.
Upper Back and Chest Stretch
Clasp your hands behind your head.
Push your elbows backwards.
You should feel the stretch in your chest/pectoral muscles
Hold for 30 seconds.
Repeat 3 times.
Side Neck Stretch
Facing forward, pull your ear down to your shoulder.
You should feel the stretch in your opposite upper shoulder and the side of your neck.
Hold for 30 seconds.
Repeat 3 times.
Workstation Solutions
One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.
When it comes to wrist/hand pain, the position of the shoulders, arms, and wrists are key elements to consider. Check if your setup matches the following setup tips to help reduce pain in the wrists and hands if it’s coming from higher up in your body.
Armrest/Desk Use and Wrist Position
What it affects
Wrist angle
Setup steps
Armrest Use
1. Raise your armrests so that they sit at the height of your elbows when your shoulders are relaxed. They can be slightly higher.
2. Raise your chair so that your armrests are level with your desk.
3. Bring your keyboard and mouse closer to you and use your armrests for support.
Desk Use
1. Sit as close to your desk as you can.
2. Raise your chair so that the desk is gently supporting your forearms at elbow-height.
3. You may need to push your laptop/keyboard/mouse a little further from you.
*Note: The support is too high if you feel that your arms are being pushed sideways by the armrests or the desk. The support is too low if you feel like you arms are hanging.
Supporting your arms correctly should keep your wrists in a level position. Lower the feet at the back of your keyboard if they are raised. If your keyboard is naturally raised quite high, consider using a palm wrest to keep your wrists neutral. You may need to raise your chair a little higher to use a palm rest comfortably without putting extra strain on your shoulders.