Wrist pain is a common cause of concern for many- and that’s for a good reason.

Similar to Tarsal Tunnel Syndrome, which gets worse when standing, walking and generally when pressure is put on the affected areas, Carpal Tunnel Syndrome(a primary cause of wrist pain) also worsens with more strenuous activities, which can include chores like sweeping and cooking.

It would not be that surprising to learn then, that the repetitive actions necessitated by typing  and clicking on a mouse also leads to wrist pain.

A recent study shows that computer engineers are at a higher risk for carpal tunnel syndrome. Generally, people who use computers for more than 20 hours a week have an increased chance of developing that condition and having wrist pain as a result.

Carpal Tunnel Syndrome’s severity is also significant amongst users of various types of computer mice, which, like aforementioned, causes a great deal of wrist pain.

Now that we’ve established that wrist pain while using keyboard and mouse is a significant cause of concern, let’s learn what we can do to avoid(or at least mitigate) it.

How to avoid wrist pain while using keyboard and mouse?

Wrist pain can range from being mildly annoying to extremely excruciating. The problem with wrist pain while using keyboard and mouse is that quitting them entirely is simply impossible for many to do.

This means that we focus more on making adjustments to mitigate the pain. So, let’s look at the different ways to reduce wrist pain while using keyboard and mouse:

Improve your posture: 

You might be a little tired of hearing this particular suggestion because it’s so frequently mentioned.  As it stands however, improving your posture by sitting straight and not hunching over while typing can help you reduce wrist pain.

Change the way you type: 

Ensuring your wrists are neutral(not tilted up or down) when you type can help reduce repetitive strain injuries, and lead to pain free wrists.

Take short breaks: 

This is another suggestion that is doled out a lot, and that’s for a reason. With wrist pain while using keyboard and mouse, it is even more relevant.

As we’ve already discussed, quitting your mouse and keyboard goes along with quitting your job for many. This makes taking short breaks between all the typing and clicking is a milder alternative, and one that works wonders when it comes to reducing wrist pain.

Try some wrist exercises:

You could try incorporating some simple wrist exercises to strengthen your wrists and reduce pain. Below are a few of the many wrist exercises that you can try:

Wrist Circles:

As the name implies, this exercise involves moving your wrists in circles. You can follow along by extending your arm out, making a fist, and moving your wrists in clockwise and anti-clockwise directions.

Prayer Stretch:

The stretch includes putting your palms together just below your chin and in front of the chest followed by lowering them towards your waistline. You’ll know if you’re doing it well if you feel a burn on your forearm.

Wrist Flexor Stretch:

This exercise requires you to extend your arm in front of you with your palm facing down, and then bending that wrist while pointing your fingers up. This is followed by using your other hand to bend your wrist farther until you feel a stretch in your forearm.

You can repeat the same exercise with your palm facing down. The only difference is you have to point your fingers down this time around.

Make sure you do this for both your left and right hands.

Ergonomic mouse and keyboard:

Ergonomic is a term that’s mentioned a lot in relation to wrist pain. Ergonomic is defined as: relating to or designed for efficiency and comfort in the working environment. In and of itself, it can range from improving your posture to changing your desk setup.

Ergonomic mouse and keyboard are a little different though. These are products designed specifically to ensure a more natural wrist position when typing and clicking, ultimately to avoid and mitigate wrist pain.

Increasing mouse height and angling the mouse top case has been scientifically proven to improve wrist posture without affecting performance, and ergonomic mice incorporate these findings into their design.

As a result, using an ergonomic mouse and keyboard can be an effective way to avoid and reduce wrist pain.