Wrist Pain while Working From Home (WFH)
Wrist Pain while Working From Home (WFH)
Experiencing wrist pain while working from home (WFH) has become a common issue after COVID, especially if you spend long hours using a computer or performing repetitive tasks. Here are some tips to help alleviate wrist pain:
- Ergonomic setup: Ensure that your workstation is ergonomically designed. Use a comfortable chair with proper back support, position your keyboard and mouse at a height that allows your wrists to maintain a neutral position, and adjust the monitor to eye level to avoid excessive strain.
- Proper typing technique: Use a light touch when typing and avoid resting your wrists on the desk or keyboard. Typing with your wrists in a neutral, slightly elevated position can help reduce strain.
- Take breaks and stretch: Regularly take short breaks to rest your wrists and perform simple stretching exercises. Gentle wrist rotations, wrist flexion and extension stretches, and finger stretches can help relieve tension and improve blood circulation.
- Use ergonomic accessories: Consider using ergonomic accessories, such as an ergonomic keyboard, mouse, or wrist rest. These can help provide better support and minimize strain on the wrists.
- Maintain good posture: Maintain proper posture while working, keeping your back straight, shoulders relaxed, and wrists in a neutral position. Avoid slouching or leaning forward, as this can put additional strain on your wrists and contribute to pain.
- Alternate tasks and vary your movements: Avoid prolonged repetitive tasks. If possible, break up your work into smaller, varied tasks that involve different muscle groups. This can help prevent overuse of specific muscles and reduce the risk of wrist pain.
- Ice or heat therapy: Applying ice packs or heat pads to your wrists can provide temporary relief from pain and inflammation. Use ice for acute pain or swelling and heat for chronic discomfort.
- Consult your local experienced Physiotherapist: If the pain persists or worsens despite these self-care measures, it’s advisable to consult a physiotherapist or healthcare professional who can provide a thorough evaluation, diagnosis, and recommend appropriate treatment options.
Remember, these suggestions are general in nature, and it’s important to seek individual advice from a Physiotherapist to address your specific situation and ensure the best course of action for your wrist pain while working from home.
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