How to Prevent and Treat Wrist Pain and Strain at the Office

With many people working from home or in alternate workspaces over the past few months, wrist pain and strain are on the rise. As temporary workspaces at home have become more permanent, it is less likely you are taking the ergonomic approach, as you would have at the office. You may be working from different places in the home - the couch, the kitchen table, the bedroom - anywhere you can get some peace and quiet. These places likely don't have a proper chair, desk, or even a mouse and keyboard if you're constantly working from your laptop. Improper office set-up is one of the reasons you may be experiencing wrist pain. However, a repetitive strain injury can be prevented or treated, if it has already taken place.

Preventing Wrist Pain and Strain

While there are many reasons for wrist pain and strain, including overuse of your smartphone, we are going to focus on repetitive strain injuries caused by computer use. First, you should sit in a chair where you can sit up straight, have your computer at eye level, and adjust your chair height so that your hands are slightly below your elbows. Next, be sure to keep your wrists pointed straight, instead of at an inward or outward angle.

You can also experience wrist pain from your mouse. Your mouse should be positioned just to the side of your keyboard, so that your elbow does not leave your side when reaching for it. Your hand should continue to remain below your elbow when using the mouse and no pressure should be on your wrist. Also, get rid of that gel pad it's actually causing you to put more strain on your wrist than necessary.

Taking frequent breaks from typing throughout the day can prevent you from being in the same position for too long and putting strain on your wrists. Try performing other tasks like making phone calls, or handwriting lists to give yourself a typing break. At the very least, get up and stretch throughout the day. Doing intermittent wrist stretches can be a huge help in preventing longer term wrist injuries.

Treating Wrist Pain and Strain

If you have sustained a repetitive strain injury or you are experiencing swollen wrists or general wrist pain, you may want to seek chiropractic care. A chiropractor will be able to diagnose the issue depending on what caused the injury, and assess the treatment plan that is right for you. In the case of an injury or wrist pain caused by an improper workspace, a chiropractor may be able to suggest some wrist exercises and preventative measures, as referred to above. If the injury is more severe or chronic, a chiropractic team may suggest physiotherapy as a treatment option. Physiotherapy can help gain back the range of motion in joints such as the wrists, and allow you to get back to your normal activities more quickly.

Treatment options are always unique to the patient. If you are experiencing any type of wrist or other pain, don't sit back and hope it will go away. Try taking preventative measures if you feel that you know why you have strained the muscle, and if these do not give you results, make an appointment with a chiropractor as soon as possible.

Contact Dr. Lanoue's chiropractic clinic in Mississauga to schedule an appointment today.