Wrist and hand pain is a very common and pervasive orthopadic ailment among office workers due to the nature of work required in office settings.
Many professionals who spend long hours typing, clicking, and scrolling at their desks face this common issue.
If you have a job that stresses your wrist significantly, it would a be a good opportunity for you to learn how the pain develops over time, and what you can do to manage it.
What Causes of Wrist Pain in Office Jobs?
There are several factors that can contribute to the development of wrist and hand discomfort in an office setting.
Let's take a closer look at each factor:
Repetitive Movements: Typing, clicking, and scrolling for extended periods can eventually lead to repetitive strain injuries like carpal tunnel syndrome and tendonitis.
Poor Ergonomics: Ergonomics refer to the way you hold your body and your posture in general. Improper positioning of your keyboard, mouse, or chair can place undue stress on your wrists, increasing the risk of pain and discomfort.
Prolonged Static Postures: Maintaining the same position for hours on end can cause muscle fatigue and strain, exacerbating wrist pain.
Underlying Health Conditions: Certain medical conditions, such as arthritis or diabetes, can make you more susceptible to developing wrist pain.
Repetitive Motions That Can Cause Wrist Pain
Certain repetitive hand and wrist movements can lead to pain, discomfort, and even serious conditions like carpal tunnel syndrome or tendonitis.
Some of the most common types of motions that can cause wrist pain include:
Typing: Spending hours at a keyboard is a major risk factor for wrist pain. This type of repetitive motion is prevalent in jobs such as data entry clerks, writers, accountants and IT professionals.
Using a Mouse or Stylus: Repeatedly clicking, scrolling, and navigating with a mouse or stylus can strain the wrists and hands. Graphic designers and other professions that heavily rely on these tools are particularly susceptible.
Scanning and Swiping: Cashiers and other workers who frequently scan items or swipe cards may experience wrist discomfort due to the repetitive nature of these motions.
Gripping and Twisting: Jobs that involve forceful gripping, twisting, or turning motions with the hands and wrists, such as mechanics, plumbers, or factory workers, can lead to pain and injury over time.
Assembly Line Work: Repetitive tasks on an assembly line, such as packaging, sorting, or manipulating small objects, can put significant stress on the hands and wrists.
Additionally, it goes without saying that operating heavy machinery such as drills or tools like hammers can eventually lead to soft tissue injuries. The vibrations produced by these tools disrupt the blood flow, and can potentially lead to nerve damage
What are the Symptoms of Work-Related Wrist Pain?
While it may be challenging to determine the exact condition of your wrist pain on your own, there are some signs that you should keep an eye for:
Pain, tingling, or numbness in the wrist, hand, or fingers
Weakness or stiffness
Difficulty gripping objects or performing fine motor tasks
Swelling or tenderness around the wrist
If you experience any of these symptoms, we recommend that you address the issue promptly with your orthopedic doctor to prevent any further complications.
Common Hand Conditions That are Frequent Among Office Workers
There are several conditions that can frequently affect patients who spend a significant portion of their time in office jobs, we can cite:
Carpal tunnel syndrome
This condition occurs when the median nerve, which runs from the forearm to the hand, becomes compressed or pinched at the wrist. Its main Symptoms include numbness, tingling, and weakness in the hand and fingers. Office workers who perform repetitive tasks like typing are at a higher risk of developing carpal tunnel syndrome.
Tendonitis
Tendonitis is an inflammation of the tendons, the fibrous cords that attach muscles to bones. In office workers, tendonitis often affects the wrists and hands due to repetitive motions like typing or using a mouse. Symptoms of this condition include pain, stiffness, and swelling in the affected area.
Bursitis
Bursitis is an inflammation of the bursae, which are small fluid-filled sacs that cushion and lubricate the joints. In the wrist, bursitis can cause pain, swelling, and stiffness, making it difficult to move the joint. Office workers who lean on their wrists while typing or rest their wrists on hard surfaces are more prone to developing bursitis.
Tenosynovitis
Tenosynovitis is an inflammation of the sheath, which is a membrane that surrounds a tendon, providing it with lubrication and allowing friction-free movement. Office workers who perform repetitive hand and wrist motions, such as data entry or graphic design, are at a higher risk of developing tenosynovitis.
Trigger finger
Trigger finger, also known as stenosing tenosynovitis, is a condition that causes the fingers or thumb to catch or lock when bent. It occurs when the tendons that control finger movement become inflamed, causing the sheath around the tendon to thicken and constrict. Office workers who perform repetitive gripping or typing motions are at a higher risk of developing trigger finger. Symptoms of this condition include: stiffness, clicking or locking of the affected finger, as well as pain and tenderness at the base of the finger or thumb.
Preventing and Managing Wrist Pain at Work
Fortunately, there are several steps you can take to minimize the risk of developing wrist pain in your office job. By incorporating them in your daily life, you can lower the risk of further strain on your wrist and hands, and potentially reduce your pain and discomfort.
Some of the steps you can work on implementing include:
Optimize Your Workstation: Ensure that your keyboard and mouse are positioned at a comfortable height and distance, allowing your wrists to remain straight and relaxed. Consider using an ergonomic keyboard and mouse to promote neutral wrist positioning.
Take Frequent Breaks: Step away from your desk every 30-60 minutes to stretch, move around, and give your wrists a break from repetitive motions. Use this time to perform simple wrist exercises and stretches to improve flexibility and reduce tension.
Maintain Good Posture: Sit up straight with your feet flat on the floor and your shoulders relaxed. Avoid hunching over your keyboard or slouching in your chair, as these positions can put extra strain on your wrists and hands. Good posture distribute stress evenly on the body, while a bad posture places excessive stress on one body part, which can increase your risk of soft tissue inflammation and injuries.
Use Proper Technique: Keep your wrists straight and your elbows bent at a 90-degree angle while typing. Use a light touch on the keys and avoid pounding or gripping the keyboard too tightly. When moving the mouse, try to move your whole arm rather than moving your wrist alone so that you minimize the strain on the wrist.
If your wrist pain persists or worsens despite your best efforts, contact us to schedule a consultation with your orthopedic doctor. Dr. Errachid will provide you with an accurate diagnosis and develop a personalized treatment plan to manage your symptoms and prevent future flare-ups.