Office Setup to Help with Wrist Pain

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Office Setup to Help with Wrist Pain

Working from home has increased over the past few years. COVID accelerated this even further and now most people have something in the way of a home office. The setup of an office is important to minimise the risk of injury. Back, neck and wrist pain are the most common which can all affect productivity. Prolonged sitting, bad posture, poor ergonomics and typing have all contributed to an increase in wrist pain.

Office Set Up for Wrist Pain

The correct position to maintain when in front of a computer is to:

  • Have your keyboard in front of you.
  • Have your elbows at the same height as your keyboard
  • Elbows should be at 90 degrees and forearms parallel to the ground
  • Mouse should be in a position that your shoulders can relax and your wrist in neutral
  • Sit up straight with feet flat on the floor

Breaking up prolonged periods of sitting or repetitive movements is the best way to avoid overuse injuries.

Common injuries causing wrist pain from a poor desk set up include:

Carpel Tunnel Syndrome

Carpal tunnel syndrome is compression of the median nerve that passes through the carpal tunnel at the wrist. It can be caused by constant pressure at your wrist whilst typing or typing with your wrist flexed. You may experience pins and needles, pain and weakness of your hand or thumb.

Wrist Tendinitis

Computer work can put stress on your wrist muscles and joints, leading to inflammation of tendons that attach to the wrist. Symptoms can include pain with wrist or thumb movement, or swelling around the wrist or cramping or tightness in forearm muscles. 

Finger Tendinitis

Repetitive typing can place a lot of strain on finger tendons, leading to inflammation of tendons. If left untreated, swelling of fingers may limit finger movement, which can also lead to clicking or locking of fingers.

If you are experiencing wrist pain, you can book an appointment with our Physiotherapist or Exercise Physiologist who can put a plan in place with you to help alleviate your pain. Give us a call on 3352 5116 or book online today.

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