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How to prevent wrist pain and damage from excessive use of computer

wrist pain

If left untreated for a long time, wrist pain can turn into numbness and the onset of arthritis and tendinitis.

New Delhi: People who work in offices or homes with eight to ten hours of work on their computers every day just do keyboarding most of the time. And unfortunately, many make this mistake, which increases the risk of a permanent injury or disability.

If you don’t use the keyboard properly, you will definitely end up with back pain, neck pain, and stiff wrists and fingers. And if ignored for a long time, these symptoms can turn into numbness and the onset of arthritis and tendinitis.

How to prevent wrist injury?

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Young people are quite at risk of injuring their wrists and fingers because they don’t realize the slow injuries, causing their body parts. When we type, the wrist goes through intense pressure in the carpal tunnel and the repetitive motion causes pain, inflammation, and numbness.

Here are some important tips you can follow to avoid damaging your wrists and fingers in the long run:

  • Always sit up straight: When you sit down for work, you should know that you will be sitting together for a lot of time, and therefore bending and stooping will be a problem by the time your shift ends. Therefore, sit straight with your head and body aligned vertically and the weight should be dropped on your back which should be supporting the chair.
  • Keep distance from computer: Always make sure to keep the computer screen at least 20 inches away from you. The screen should always be at eye level so that your sitting position is not disturbed.
  • Adjust the seat height: First, sit in a comfortable chair that adjusts its height to the level of the keyboard with the hands below the elbows. Also, make sure your shoulders are relaxed at all levels.
  • No gel pads: Gel pads are marketed as comfort for your hands and wrists. Do not use them because they put unnecessary pressure on the wrists and palms, causing numbness and pain.
  • Use and ergonomic keyboard: An ergonomic keyboard helps align wrists and fingers properly, allowing for more movement. The wrists must be properly aligned with the keyboard.

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Get some rest

It is very important to move and take a break from keyboarding after every 30 minutes of continuous work. Try stretching and improving your posture. Complete other important work-related tasks, such as making a phone call or meeting with someone. This will give your wrists and fingers a much-needed micro-break.

  • Also, keep changing your sitting position often by spreading your legs, twisting the body, and doing small neck and shoulder exercises.
  • Do not make a lot of jerking movements, as this can cause damage to the fingers.
  • If there is pain in the finger and wrist or you notice any swelling, visit the doctor immediately.

Disclaimer: The tips and suggestions discussed in the article are for general information purposes only and should not be considered professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

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