10 Ways to Stop Your Wrists From Hurting While You Type
Many people imagine that it’s the manual labor workforce who are at the most risk when it comes to their wrists. However, these heavy lifting actions are actually more in tune with what the body was designed for, and it’s the tiny movements from desk jobs which are causing a large portion of today’s wrist problems.
If you are currently experiencing any tingling, numbness, or painful discomfort in your wrists, you may be on your way towards repetitive stress syndrome, and you should implement the following 10 suggestions as soon as possible.
1. Check Your Posture
When you spend hours hunched over a desk, your arms are out of sync with your spine and they will struggle to function correctly. Fight this by keeping your feet flat on the floor, sitting up straight, and swapping your chair for an exercise ball to further enforce a healthier vertebrae alignment.
2. Invest in a Stand-Up Desk
Even if your posture is impeccable, the act of sitting down all day comes with its own unique set of negative health effects, in particular, that of increased blood pressure. One surefire way to keep that blood flowing is to stand up. If your workplace allows for it, consider purchasing an adjustable stand-up desk, as this will grant you the freedom to alternate between the sitting and standing position, which can help to ward off potential heart disease and strokes.
3. Evaluate Your Desk Setup
A common mistake that people often make is to ignore how supportive their desk environment is to the natural positioning of their body. Adjust the height of your chair and your screen until your eyes are in line with the top of your monitor. Ensure that your essentials are always within a comfortable reaching distance. And consider purchasing one of the many ergonomic mouses or keyboards available on the market, which will encourage effortless wrist motions.
4. Walk Away from the Computer
They call it repetitive stress for a reason, so interrupt the incessant micro-movements by taking brief breaks away from your computer. Set a reminder for every hour, and then get up to take a walk around the office, perhaps using this time to converse with a colleague or to go outside for a quick breath of fresh air.
5. Consider Wearing a Brace
If the ache of excessive computer usage is already plaguing your joints, then it may be worth purchasing a supportive brace. This additional level of protection will restrict unnecessary movements by firmly securing your forearm into its natural position. Furthermore, this compression is also known to stop pain and swelling of the wrists. You can even wear it during your sleeping hours to avoid any intrusive questioning.
6. Play with Toys
If you’ve ever needed an excuse to justify your fidgeting habits, then this suggestion is for you. By playing with therapy putty, stress balls, or even just a simple elastic band, you are encouraging the hand to move in different directions, which will increase the strength of your tendons. It’s also one of the safest ways to throttle out any of your work frustrations.
7. Stretch Often
If your office frowns upon hourly yoga sessions, you can still secretly perform your wrist stretches without anyone even noticing. Bend your wrist backward, then forwards, then rotate your hand. Spread your fingers apart as wide as they will go, then hold for 10 seconds. Push your fingers into your desk to bend them backward, then squeeze your fist as tightly as possible. Develop a regular stretching routine which will help reduce potential cramps or muscle fatigue.
8. Stay Hydrated
Drinking water is almost always a good idea, so it is recommended that you keep a bottle on your desk at all times. This hydration process will not only ease inflammation, but is also linked to clear skin, strong kidneys, and even weight loss.
9. Focus on Your General Fitness
Your wrists have no hope if the rest of your body isn’t fully operational, hence why your overall health needs to be a priority. Thankfully, there are many easy (often enjoyable!) steps one can follow in order to improve their fitness, which includes yoga, outside walks, and eating a balanced diet while curbing any alcohol or nicotine intake.
10. Treat Your Hands with Love
Finally, always keep in mind what hands do for you on a daily basis, and appreciate their assistance by caring for them properly. Be gentle in your actions by typing lightly, and occasionally soak your wrists in warm water as this will encourage the relaxation of your tendons. Be nice to your hands because they’re the only two you’ve got.