Implementing Workplace Ergonomics to Reduce Wrist Injuries

Image via Faisal, used with Unsplash License

While it is common sense to believe that physically demanding professions, such as athletics or carpentry, come with a higher risk of wrist injury, many individuals experience wrist pain from the repetitive movements and posture their office job requires. In fact, many people who work daily on a computer for decades eventually develop carpal tunnel syndrome, or impairment of the wrist’s nerves and tendons. To help avoid this, it’s important to implement workplace ergonomics — the practice of creating workspaces and equipment that improve efficiency and avoid injury. Below is information on workplace habits that cause wrist injury, best practices to reduce your risk for these injuries, the conditions these ergonomics will help you avoid, and how you may find treatment for current injuries.

Workplace Habits That Cause Wrist Injury

Many workplace wrist injuries develop from years of repetitive motion, posture issues, or awkward placement or usage of workplace equipment and materials. These motions, issues, or awkward usage can bend, extend, or strain the muscles and tendons of our wrists. In the short term, you may experience discomfort from these actions. In the long term, you may experience pain, tingling, or numbness of the hand, wrist, or fingers, such as that observed in carpal tunnel syndrome. Below is a list of workplace ergonomics that reduce strain on the wrists and may help you avoid injury in the long term.

Workplace Ergonomics to Avoid Wrist Injury

Proper Chair and Desk Height

Adjust the height of your chair and desk so that your elbows are at a 90-degree angle and remain close to your side. Try to pay attention to the position of your wrists, and select desk and chair heights that allow your wrists to form a straight line with your forearms.

Mouse Placement

It’s important to place the mouse close enough so that you do not have to strain to reach it, and that your arm remains relaxed throughout the workday.

Monitor Height

To avoid bad posture or the overexertion of the neck or shoulders, place your monitor at eye level and about an arm’s length away. While inappropriate monitor height may not directly impact wrist health, the straining or awkward positioning of the rest of your body may lead to indirect wrist injury.

Investment in Ergonomic Materials

Ergonomic workplace accessories are designed to promote wrist health by encouraging alignment of the wrist and forearms, reducing wrist strain, and allowing you to maintain a posture that is more organic and comfortable for your body type. It’s possible that your office won’t provide personalized equipment to suit your ergonomic needs. An ergonomic chair, keyboard, or mouse may seem expensive, but they may help you avoid wrist discomfort or injury.

Movement Breaks

Many jobs require maintaining the same position all day long. This lack of movement is unnatural for the human body and can cause muscle weakness, decreased blood circulation, and strained hands and wrists. To avoid this, you can take breaks throughout the day to incorporate more dynamic movement, such as walking, stretching, or exercising. Listed here are simple exercises you can perform at your office desk with little to no equipment:

• Wrist Extensions: Straighten one arm in front of you with your palm facing downward and your hand relaxed. Use your other hand to gently press the fingers of your straightened arm backward toward your body. Hold this pose for 15-30 seconds. Perform the same stretch on the other arm.
• Finger Stretches: Splay your fingers as widely as possible. Hold that position for a few seconds, and then relax them. Repeat several times.
• Forearm Stretch: Place your hand, palm downwards, flat on your desk and beneath your shoulder. Gently push your hand into the desk so that your forearm slightly moves away from your body. Hold the position for 15-30 seconds, and repeat with your other arm.
• Elbow Flexor Stretch: Straighten your arm with your palm facing upward. Use your free hand to gently press the fingers of your straightened arm toward the ground. Hold this pose for 15-30 seconds. Perform the same stretch on the other arm.
• Grip Strengthening Exercises: Squeeze a stress ball or hand gripper for a few seconds at a time, and release. Repeat several times.

Conditions Caused by Improper Workplace Ergonomics

When your monitor is not at eye level, or you regularly extend yourself to reach your mouse, your wrists and the rest of your body undergo stress and tension to accomplish your workday tasks. While this strain is minimal during the course of a given day, it will take its toll over the course of the consecutive days, weeks, and years you spend working at an office desk. Over time, this could lead to tendinitis, or swelling of your tendons, as well as tenosynovitis, or wrist swelling that interferes with your gripping capacity. Most commonly, office workers develop carpal tunnel syndrome, which results from repeated nerve pressure in the wrist that leads to numbness, tingling, and weakness of the fingers and hand.

Treatment for Workplace Wrist Injuries

The recommendations described above provide guidance on how to prevent workplace wrist injuries. However, if you are currently feeling wrist discomfort, you may need to seek treatment beyond workplace ergonomic practices. Physical therapy is a great option for addressing wrist pain with personalized treatment from a medical professional. This treatment may involve exercises that promote wrist flexibility, strengthen the forearm, shoulder, and back, reduce stiffness, and promote circulation.

Make an Appointment with Dr. Knight Today

The information above describes general workplace recommendations, symptoms, and therapy for preventing workplace wrist injuries. However, to ensure that you receive the best care for your hand issues, it’s best to seek personal advice from a trained medical provider or wrist specialist, such as Dr. Knight. Dr. Knight has over 30 years of experience in diagnosis, preventative care, pain management, and rehabilitation in wrist and hand disorders. Through his expertise, many patients experiencing carpal tunnel syndrome have recovered the full use of their hand while avoiding long-term or even lifelong complications and symptoms. If you’re experiencing wrist or hand pain, numbness, or tingling, consider making an appointment with Dr. Knight today at the Hand and Wrist Institute.

Dr. John Knight

Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.