Tips for Fast Relief from Pain in your Hands or Wrists
People with jobs requiring detailed hand movement (such as typing, playing instruments, etc) suffer from wrist and hand pain. These repetitive motions and awkward body positions can create pain in your hands and wrists. These tips are simple, but can help you find fast relief now and prevent injury in the future.
Tips for immediate pain relief:
- Apply cold packs. Ice will quickly reduce inflammation in the wrists and hands, and slightly numb the pain. You can use the ice pack for up to 20 minutes, about once an hour. However, don’t apply ice directly to your skin; to protect your skin, wrap the pack in a towel. You can also use an anti-inflammatory medication such as ibuprofen to quickly relieve pain, but talk to your doctor or pharmacist taking medication.
- Wear a wrist splint. A wrist splint will comfortably hold your hand and wrist in a straight and flat position, preventing over flexing the sensitive wrist area. A wrist splint can be helpful for maintaining a relaxed wrist while typing, though some activities may be uncomfortable with a splint. For many people, wrist splints are most effective when used at night when we often pinching the median nerve by bending and flexing our wrists awkwardly while unconscious.
- Use good posture. Pain is frequently caused by poor posture. When typing think about these short rules. First, keep your hands and wrists relaxed. Next, keep your hands level with your wrists and arms, not held up or back. Lastly, keep your wrists straight, never bent to the side; imagine a straight line from your elbow through your wrists down to your middle finger.
- Try an ergonomic keyboard. Ergonomic keyboards are designed to help you use good hand and wrist posture. Try out the many styles and sizes of keyboards to find one that is comfortable and fits the size and shape of your hands.
If you experience wrist pain, quickly take down the inflammation with ice and try a wrist splint to prevent additional strain. A well-fitting, ergonomic keyboard will also help you maintain good hand and wrist posture throughout your day. Don’t ignore pain, hoping it will go away; find relief for your pain and prevent it in the future.