Do you spend most of your day on the computer for work? If so, you may struggle with hand pain from typing. About 75% of office workers say that using their keyboard has caused them wrist or finger strain. Typing in awkward positions or for long periods of time can stress the muscles, nerves, and tendons in the hand. It can also aggravate preexisting hand conditions like arthritis. Hand pain from typing can be a symptom of conditions like:
- Carpal tunnel syndrome.
- Tenosynovitis, or trigger finger.
Hand pain from typing can be a common complaint among office workers and their supervisors. Effective methods of prevention can help ease symptoms.
3 tips for workers to prevent hand pain from typing
Hand pain from typing doesn’t have to be inevitable. Here are a few ways you can prevent hand pain from happening in the office:
- Arrange your setup.
A comfortable computer setup can drastically improve your experience while typing. In fact, a study revealed that the intensity of employees’ hand pain significantly decreased when their workstation was adjusted for proper alignment. In many office spaces, both desk and chair heights can be adjusted for optimum comfort. Supervisors can also encourage their employers to adjust their work habits and stations for optimal positioning: Wrists should be in “neutral,” creating a straight line from hands through forearms. Elbows should be bent to 90 degrees.Take Work-Fit’s office ergonomic self-assessment and learn more HERE. You can also choose to interact with a Work-Fit specialist directly for more help.
While typing for long periods of time, stretching your hands can be essential. A study revealed that stretches and exercises can significantly reduce pain in office workers’ hands. Hand stretches can release muscular tension, relieve stiff joints and ease pressure on nerves. If employees don’t stretch their hands in between long typing sessions, their risk of developing carpal tunnel syndrome can increase. Supervisors can encourage workers to stretch their hands by providing stretch breaks or sending daily reminders. Here’s one great stretch you can share with your team today!
- Take breaks.
According to a study, taking breaks can increase productivity and creativity while reducing stress on the mind and body. It can also be a great way to relieve pressure from the hands so that they do not develop an overuse injury. The Occupational Safety and Health Administration (OSHA) recommends taking microbreaks every 10 minutes to increase blood flow to the entire body and reduce overall stiffness and pain.
Work-Fit can help employees and supervisors avoid hand pain from typing
Are you frustrated by hand cramps, achiness or tingling while typing? Overuse injuries can be a major source of discomfort for office workers. At Work-Fit, our team of licensed athletic trainers offers injury prevention programs to help employees avoid ergonomic injuries. Contact our team today for more information about our services and how we can help employees take major steps toward injury prevention and total wellness.