This is what happens to your hands and wrists when you type too much
If you’ve felt aching, burning sensations in your hands and wrists after a long desk day, you’re not alone.
‘I see lots of desk workers who present with a variety of different symptoms in the arms, hands and wrists - even more so now, since the Covid pandemic, where people began working on laptops for long hours, often uninterrupted,’ explains Mr Alistair Hunter, a Consultant Orthopaedic and Hand Surgeon at The Princess Grace Hospital, part of HCA Healthcare UK.
‘Sometimes this would be overuse, due to inflammation, perhaps along tendons and sometimes due to nerve problems.’
So, what could be going on? ‘As a hand, wrist and elbow surgeon, my job is to rule in or rule out specific diagnosis that we can identify by examination, tests or scans,’ explains Mr Hunter.
One common cause could be carpal tunnel. ‘If you adopt the same position for too long, nerves in the wrist and hand can become trapped, causing what we call compression neuropathies, or carpal tunnel syndrome,’ he explains – or trigger other overuse-related pains. FYI: the term ‘RSI’ (repetitive strain injury) is generally avoided these days.
If pain flares after long periods typing, that’s a good indication that it’s work-related. (If you notice similar flares after scroll sessions, then that’s a cue to reduce that, too.) If it’s been lingering for a month, Mr Hunter urges you seek support.
Your first port of call is your GP; Mr Hunter advises getting in front of a specialist, so push for a referral if you’re using NHS services (you can go direct if you have private healthcare).
‘It does require expertise to make sure that we’re not missing another diagnosis,’ he tells WH – ‘be it arthritis or nerve related issues.’ At work? ‘Get an ergonomic assessment via your work’s occupational therapy or HR department.’
Ultimately, sitting at a desk all day is not something we’re meant to do – but there are ways to make it less taxing on your hands and wrists. Long hours on a laptop are a no-no; your separate screen should be at the correct height and switch to an ergonomic keyboard and mouse.
‘Dictation software is another way of avoiding heavily repetitive tasks with the hands and wrists,’ advises Mr Hunter. ‘It takes a little bit of getting used to, but it's definitely worth it.’
Browser plug-ins are available and software is built into multiple Microsoft Office apps. Prioritise pacing, too. ‘This means every 20-30 minutes standing up, stretching out, walking away from the desk.’
Chronic pain is grinding – psychologically, too. But Mr Hunter – underscoring that anxiety over pain in body parts you use for work - offers reassurance. ‘This is not usually a long term problem, if we can find a specific cause for it.
'Finding a target can help patients’ anxieties, because symptoms tend to get better.’ While he recommends individuals seek support from physiotherapists (‘the exercises and advice can minimise the levels of symptoms’) he’s adamant the onus also be on employers. ‘Workplaces should be recognising this is a common problem, and be giving help to manage the symptoms.’
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