Preventing Wrists Injuries for Office Workers

Preventing Wrists Injuries for Office Workers

Did you know that the average person types 1000 to 2500 words a day?
While this may not seem like such a dangerous activity in general, more and more people are experiencing wrist pain as we increasingly spend more time working at our desks.

Wrist issues can affect everyone.

Imagine what it would be like to perform your daily tasks without bending your wrists. Suddenly, everything from simple daily activities like brushing your teeth and opening the door to the checking of emails becomes more complicated on a whole new level.

We may not realise it in our day to day but we spend an extended amount of time using our wrists and hands, so it is no surprise that complaints about wrist pain are among the most common concerns physicians hear.

Wrist complaints are common for office workers but it is not limited to office workers; they can affect all types of people regardless of your level of activeness. 

Wrist injuries can be prevented! 

There are a number of things we can do to decrease the risk of wrist fatigue and discomfort.

1.Maintain a correct posture while typing

Establishing a correct posture includes several considerations. The following specifications can help you maintain a correct posture while typing on a computer:
  • Keep the height of your elbows at the same height as your keyboard
  • Place your keyboard directly in front of you
  • Position your keyboard so you can keep your elbows at 90 degrees and close to your body, and position your forearms so they’re parallel to the floor
  • Place your mouse in a position that allows you to relax your shoulders and keep your wrist in a neutral position
  • Instead of hunching forward, sit with your back straight and feet flat on the floor
  • Unlock the backrest on your chair to promote movement
  • Invest in an ergonomic workspace (Height Adjustable Table, Ergonomic Chair, Monitor Arms, Mouse, Keyboard)
543 Ergonomic Keyboard Illustrations & Clip Art - iStock

2. Avoid injury from repetition and overuse

While working on your computer, take frequent breaks. Get up and move around at least every 60 minutes. The movement will encourage circulation, and it may even help boost your productivity, because you’ll return to your desk refreshed. If you can’t step away from your desk, pause between assignments and turn your hands over, allowing your knuckles to rest on the table in a new position periodically.

While performing tasks, try to mix up your patterns so the same hand isn’t always performing the same movements. Between tasks, squeeze a rubber stress ball to keep your muscles moving in a different way.

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3. Exercise your fingers and wrists

You can perform simple stretching exercises to help keep your wrists limber and flexible. For your wrists, try gently moving them up and down. And for your fingers and thumbs, try making a fist and then stretching out your fingers and thumbs. Repeat these stretches throughout the day, especially if your activities are very repetitive. 

4. Wear wrist braces to control movement

Wearing wrist braces or splints can help keep your wrists in neutral positions, so they don’t move too far in one direction. Wearing them can also be valuable at bedtime, since you have no control over your wrist movements when you sleep. If you get wrist braces, make sure they fit properly to get the appropriate support.

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