Wrist pain from typing can be caused for several reasons. Hence, it is important to determine the source of the problem so you can act on it.
Wrist problems from typing can be extremely annoying, especially if you're an office worker who needs to use their keyboard continuously. So, although there are multiple factors that act on it, it is likely to be caused by several conditions, such as carpal tunnel syndrome or arthritis.
Either way, please note that the information explained in this article is meant to be for educational purposes. If you're experiencing persistent wrist problems from typing, we recommend you visit a physician before auto-medicating.
What is The Cause of Wrist Pain from Typing?
Typing is the primary activity for most office workers. If you're experiencing a sore wrist from typing, there are plenty of reasons why that could be happening. Here we mention some of the possible causes for your condition.
1. Carpal tunnel syndrome
Carpal tunnel syndrome is quite common among office workers. It causes your hands and wrists to feel numb, weak, "tingling," or in pain. The symptoms are caused by swollen tendons, which then press the wrist's median nerve. In more advanced situations, the pain is so unbearable that you may need to be submitted to surgery.
2. Cubital tunnel syndrome
This condition is quite similar to the previous one, but it affects your elbow nerves instead of the one located in your wrists. Similar to tunnel carpal syndrome, it is caused when swollen tendons compress the elbow nerves, causing numbness, pain, and many other symptoms in your arm, which can then expand to your hands and fingers.
According to statistics, about 24.7 percent of US adults, which equals 1 in 4 people, have been diagnosed with arthritis. This illness causes pain, swelling, and stiffness in the joints. It isn't limited to a single area, so it can end up affecting your hands as well. This illness can be categorized in multiple ways based on its origin; for instance, osteoarthritis is the most common type, especially in older people – it's caused by natural wear and tear.
To sum up
As you can see, there are multiple reasons why your wrist hurts when typing. If the issue is happening too frequently, it is probably due to a medical condition. We recommend attending a physician as soon as possible to seek treatment if you suspect that you're suffering from something serious. Next, we'll discuss how to relieve wrist pain from typing.
How to Reduce and Treat Wrist Pain from Writing
If you’re feeling wrist pain from typing often, you should know that you’re not alone. Millions of office workers deal with this condition on a daily basis, which can make their workload feel even more stressful in the long run. However, it’s possible to reduce your wrist pain by incorporating a few changes in your lifestyle, especially in how you sit. You'd be surprised how much relief you'll feel not only in your hands but also in your whole body by learning the proper sitting posture at the computer.
Here we have some tips you can use to avoid carpal tunnel syndrome, one of the most common illnesses among office workers.
1. Learn how to sit properly at your desk
Before starting this section, you can learn the optimal carpal tunnel desk setup for a better effect (this is unnecessary, but it can be a great improvement). Now, let's see how you should be sitting at your desk to avoid wrist pain from typing and mouse use.
- Try to sit firmly with a straight back. This way, your weight will be dispersed evenly around your body and will not focus on a single area.
- Adjust your computer screen, and make it follow your eye level. You can extend your arm until they touch the computer screen to find out the optimal distance from your eyes.
- Next up, please adjust your chair height, so the armrests are even with the desktop. Try to make your arms form a 90-degree angle regarding the floor, and so should your legs.
Sitting appropriately at the office can be a bit hard at first, but you’ll create the habit if you insist on it a little while.
2. Change your keyboard and mouse
Another good way to reduce wrist problems from typing is to replace your office equipment with ergonomic versions. For instance, ergonomic keyboards were specially designed for people with these problems, which means that adding those to your workstation can work wonderfully.
On the other hand, replacing your mouse is also a good idea. Sometimes, you may feel an ache in your thumbs after a long day at work. However, mouses for thumb pain can help you feel relieved and more comfortable as you continue with your workday.
How to avoid sore wrist from typing while using your keyboard
- It’s important to maintain your hands up, but try to keep them under the elbow level. Otherwise, you’ll end up feeling hand and shoulder pain more easily.
- The backside of your wrists should be completely plain, maybe a bit bent. Again, it'll be easier for you to develop the conditions mentioned above without the optimal position.
- Try not to keep your arms on the armrests all the time while you’re typing.
As an additional tip, it is never recommendable to stay in the same position for too long. So, every certain period, you should get up and take a few seconds to stretch. It's also important to incorporate hand and wrist exercises to keep these body parts in good condition.
Several conditions can cause wrist pain from typing. However, although the advice given above can be helpful for those suffering from wrist pain, please note that the most recommendable action is to attend a professional to get proper treatment. In the meantime, you can try incorporating a few changes in your lifestyle to make your work conditions more comfortable.
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