Reduce hand pain

How to reduce hand pain at work

Whether it is small or big task we need hands to perform all those countless hard works. With age our hands will often feel tired, less strength and suffer with pain which disturbs everyday activities. Joints, tendons, ligaments, bones and nerves in our hands are vulnerable to damage from injury or illness. Arthritis is one of the main reasons that can cause hand pain and eventually might result in disability. Other common causes of hand pain are – carpal tunnel syndrome, fractures, trigger finger and tendinitis. Sitting and working in front of computer can initiate or can cause more pain in hand. How to reduce hand pain at work ?

Some of the reasons for hand pain are:

  • Tendinitis: Also known as Quevain tendinosis causes pain on thumb side of the wrist. Irritation in the wrist tendons at base of thumbs causes the pain. Pain can develop suddenly or gradually and will travel to forearm.
  • Carpal tunnel syndrome: It is a common nerve disorder of hand that leads to pain in wrist, forearm, palm and fingers. It also causes weakness, tingling, numbness in hand.
  • Fracture: a break in bone can cause stiffness, swelling, loss of movement in hand. Injured finger can lead to less movement of hands and wrist.
  • Arthritis: One of the common reasons for hand pain is arthritis.  Loss of cartilage in joints makes it painful for hand joints. It might cause swelling and pain.

Hand pain becomes worse when using computer. Follow these hand tips to keep hands healthy.

  1. While typing on computer, keep wrist in neutral position, not extended upward or flexed downward. Place wrist palm facing down, flat on a hard surface.
  2. Every hour get up from desk stretch your hand. While holding palm up facing away from you pull /bend your fingers slowly towards you.

Ergonomics specialists suggests following arrangements for computer workstations:

  1.  Keep telephone, keyboard, mouse, documents and other supplies within easy horizontal reach.
  2. Keep mouse close keyboard and at the same height with a padded wrist rest.
  3. Set your keyboard in adjustable tray – this will help your forearms to keep parallel to floor, wrists straight and in line with forearms. This keeps elbows are relaxes and at 90-degree angle to waist.
  4. Buy an adjustable chair with rounded front edge and back support. Knees should be lower than hips and feet must rest firmly on floor or on a footrest.

Home treatments:

  • If you notice swellings in hand, remove all rings, bracelets, watches, or any other jewelry from fingers, wrist and arms.
  • Give rest and take rest give a break for activities.
  • Apply ice, compression, and keep hand elevated for pain and swelling.
  • Avoid exposing hands to cold weather.
  • Do not sleep on our hands as it decreases blood flow to fingers.

If there is swelling and color change in hands see your doctor.

Image credit: Photo by Andrea Piacquadio from Pexels
(Free for commercial use)

Author: Sumana Rao | Posted on: May 19, 2019

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