Ways to Reduce Hand and Wrist Pain

Do you often experience hand and wrist pain, especially after a long day at work or extensive use of your devices? Jersey City hand and wrist pain can result from factors such as repetitive motions, poor posture, and even underlying medical conditions like carpal tunnel syndrome. Fortunately, there are various ways to alleviate the pain and reduce its recurrence. Here are ways to help you minimize hand and wrist pain.

Take regular breaks

One of the main causes of hand and wrist pain is repetitive motions. If you have a job that requires you to do the same activity repeatedly, such as typing or using a mouse, taking regular breaks can help reduce the strain on your muscles and joints. Try taking a five to ten-minute break every hour, and during the break, stretch your fingers, wrists, and arms to help reduce tension and loosen up your muscles.

Adjust your workstation

Another cause of hand and wrist pain is poor posture or improper workstation setup. Ensure that your chair and desk are at the correct height so your wrists are in a neutral position while typing. If your chair is too high, you will find yourself reaching upwards, which can cause tension in your shoulders and arms. Conversely, if it is too low, you will have to hunch forward, which can cause strain in your neck and back. Proper posture can help reduce hand and wrist pain, and it can also reduce the risk of developing other musculoskeletal disorders.

Use ergonomic devices

If you spend a lot of time on your computer, using ergonomic devices can help reduce hand and wrist pain. Ergonomic keyboards and mice are designed to reduce the strain on your wrists and hands, allowing for a more natural and comfortable typing position. A vertical mouse can also help reduce tension on your forearm muscles, enabling your arm to rest in a more natural position.

Use heat or cold therapy

If you are experiencing acute pain in your hands or wrists, using heat or cold therapy can help alleviate the discomfort. Applying a warm compress to your hands or wrists can help reduce muscle tension, while a cold compress can help reduce swelling and inflammation. You can use a warm towel or heating pad for heat therapy and a cold pack or ice pack for cold therapy. Be sure to wrap the heat or cold pack in a towel or cloth to protect your skin and avoid burns.

Get professional treatment

If your hand and wrist pain is persistent and severe, it is important to seek professional treatment. A doctor or physical therapist can help diagnose the cause of your pain and provide a treatment plan to address it. They may recommend exercises, medication, or even surgery to help alleviate your symptoms. Getting professional treatment can help ensure that you are taking the right steps to address your pain and prevent it from getting worse.

Call Garden State Pain & Orthopedics to schedule an appointment for hand and wrist pain treatment.