Tips for wrist complaints

One of the most common complaints associated with office work is wrist pain. We have selected 10 tips for you to combat wrist pain.

1. Take a 3-minute mini-break every 30-40 minutes.

Constant repetitive movements can lead to wrist muscles becoming overloaded, causing wrist pain. Regularly remove your hands from the keyboard or mouse. For example, rest them on your lap if you need to read something, or do another task that involves different movements, such as taking notes. This gives your wrists a rest and makes them less prone to irritation.

Regularly switch tasks
Go get a cup of coffee
Walk over to a colleague
Stand up and stretch

"Regularly remove your hands from the keyboard"

2. Regularly change your working posture.

If you work too long in a focused position, your entire working posture can become cramped. It can then happen unnoticed that your wrists are resting on the keyboard the whole time. It is common for hands to be bent backwards, also known as wrist extension. Force yourself to place your hands on your lap when not in use, or in another place where they can rest properly.

Place your hands on your lap
Regularly switch tasks
Let your arms hang loosely

"Force yourself to place your hands on your lap or another place where they can rest"

3. Ensure a well-adjusted workstation.

A well-adjusted workstation means a great deal for the body. Wrists can be forced into uncomfortable positions, putting pressure on them. Ensure your elbows are at an angle of at least 90 degrees. Fold in the keyboard feet. Ideally, the keyboard should have a negative angle. In any case, try to lay it as flat as possible. This will certainly help prevent wrist pain. An armrest or ergonomic mouse can also help reduce a painful wrist.

Elbows at an angle of 90˚+
Fold in the keyboard feet
Centre the spacebar in front of you

"Ensure your elbows are at a minimum angle of 90˚"

4. Operate the mouse from the elbow.

The mouse is often operated from the wrist. These short, constant movements are very tiring. To prevent complaints, it is important to make movements from the elbow. The wrist then remains straight and is put under much less tension. Also ensure that the arm is close to the body.

Keep the arm close to the body
Move from the elbow
Hold your mouse relaxed

"Prevent complaints, make movements from the elbow"

5. Use a keyboard without a numeric keypad.

Due to the presence of the numeric keypad on the right side, the mouse is too far away from you. This forces you to place your arms and wrists in an uncomfortable, tense position. Ensure the spacebar is directly in front of you. This prevents your wrists from bending left or right, also known as ulnar deviation. An ergonomic keyboard does not have a numeric keypad and therefore promotes a better posture.

Centre the spacebar directly in front of your nose
Use a keyboard without a numpad
Keep your arm and hand in a straight line

"Centre the spacebar in front of your nose and prevent your wrists from bending left or right"

6. Don't apply too much force to the mouse and keyboard.

For example, stress can cause too much tension in the muscles. This leads to holding the mouse too firmly and typing with hard strokes. A subtle grip on the mouse and gentle strokes on the keyboard provide much more relaxation in the wrists. This relaxation prevents uncomfortable wrist complaints and ensures you can continue to work comfortably.

Type with care
Don't let your fingers hover
Use both hands

"A subtle grip on the mouse and gentle strokes on the keyboard provide relaxation"

7. Don't type with one hand.

When making key combinations such as CTRL+C (copy) or CTRL+V (paste), you are quickly inclined to make the combination with one hand. The use of shortcuts is highly recommended, but only if done with two hands. Your hands and wrists will then remain much better in their relaxed posture.

Type with both hands
Keep hand and arm in one line
Use both hands for key combinations

"Always use 2 hands for shortcuts"

8. Ensure your wrists have freedom of movement.

When working with the mouse or keyboard, the wrists press on the desk or wrist rest. This can pinch important blood vessels and make the wrists stiff. While typing and working with the mouse, the wrists should be able to move freely. You can, of course, rest them on the desk or a wrist rest between tasks.

Don't press your wrists on the desk
Type with free movement space for the wrists
Give your wrists regular rest

"While working, your wrists should be able to move freely"

9. Don't let your hands hover above the keyboard.

It's tempting to keep your hands hovering above the keyboard between typing sessions so you're ready to continue. However, this puts a lot of tension on the wrists. Put your hands away as much as possible; on your desk, on a wrist rest, or on your lap. The most important thing is to continuously seek as much relaxation as possible.

Don't let your hands hover
Rest your hands on your lap
Let your arms hang loosely

"Remove your hands from the keyboard and rest them on your lap"

10. Try to stay free from stress.

Deadlines, arguments with colleagues, an interfering boss. These are just 3 of the countless reasons why you experience stress at work. This stress puts tension on the body, which can result in experiencing physical discomforts more quickly, such as a painful wrist.

Set realistic deadlines
Every 30 minutes = mini-break

"Stress puts tension on the body, which can result in physical complaints"