Wrist pain is becoming more common in young and middle-aged adults because of the prolonged use of phones, laptops, and other gadgets. Think about it, how many hours do you spend each day typing away at work or continuously scrolling on your phone? You might not feel it at first, but hours of typing or holding a device in the same position can strain the small muscles and tendons in the wrist.
The pain you’re experiencing in your wrist can affect your day-to-day activities, which we’re pretty sure you don’t want to happen. In this blog post, we’ll share some tips on how you can prevent wrist pain from typing or holding your phone.
Why Wrist Pain Happens When Typing or Holding a Phone
Wrist pain is not just about feeling tired after a long day of typing or scrolling. It’s also supported by research. One study on college students found that those who used smartphones for almost five hours a day often felt pain in their thumbs, palms, and wrists. The way they held their phones, usually in one hand with the thumb tapping the screen, made the discomfort worse.
Another study among office workers in China showed that spending long hours on the computer without breaks was strongly linked to wrist and hand problems, including carpal tunnel syndrome. These findings remind us that our daily posture and habits play a big role in wrist health.
Here are some common reasons why wrist pain happens:
- Doing the same movements over and over
- Holding your wrists in bent or awkward positions
- Sitting for long hours without resting
- Slouching while using gadgets
Tips for Preventing Wrist Pain from Typing or Holding a Phone
Wrist pain isn’t something you just have to live with, especially if it’s already affecting your daily activities. A few small changes in how you type or hold your phone can ease the pressure on your joints and muscles. Here are some practical tips you can start with:
1. Keep your wrists in a neutral position.
Your wrist joints are delicate, and when they’re bent for long periods, they’re under extra stress. This can irritate the tendons and put pressure on the nerves, which leads to pain and conditions like carpal tunnel syndrome. Keeping your wrists straight, or in a “neutral” position, helps reduce that strain. You can do this by adjusting the height of your chair and desk so your arms are level, or by holding your phone at eye level instead of constantly bending your wrist.
2. Take frequent breaks from using your gadgets.
Repetitive movements are one of the biggest causes of wrist pain. If you’re typing, scrolling, or texting for hours without stopping, your tendons don’t get time to recover. That’s why short and frequent breaks are essential.
Every 20–30 minutes, rest your hands and gently shake them out, roll your wrists, or stretch your fingers wide. These breaks reduce stiffness and improve blood flow, which keeps your muscles and joints working smoothly.
3. Use proper support for your wrist.
Good wrist support helps a lot in preventing pain. An ergonomic keyboard, mouse, or even a cushioned mouse pad can keep your wrists in a safer position. If you’re on your phone, use a stand so you don’t have to hold it for too long. You can easily buy these things online and in-store. Just make sure to opt for quality ones that are really beneficial for your wrist.
4. Try holding your phone.
If you always use one hand or rely too much on your thumb, your wrist will easily get tired. You can try switching hands from time to time or use both thumbs when typing. You can also use voice commands or place your phone on a stand if you don’t need to hold it all the time.
5. Seek professional help from licensed physical therapists.
The best decision you can make when wrist pain doesn’t improve is to see a licensed physical therapist. Sometimes, home remedies and simple stretches won’t be enough to address this, especially if the pain is already affecting your daily work or sleep. At PMP Pain Center, our team can assess your condition properly and give you the right treatment plan based on our findings.
It’s Time to Care for Your Wrists the Right Way with PMP Pain Center
Taking care of your wrists is just as important as taking care of any other part of your body. PMP Pain Center offers several physical therapy programs that specifically address wrist pain and other conditions like carpal tunnel syndrome. Our licensed physical therapists and rehabilitation doctors are always ready to help you.
At the end of the day, your wrists do so much for you, so taking care of them should be one of your top priorities. If you’re experiencing wrist pain, visit the nearest PMP Pain Center branch in your area to schedule a consultation and have it checked as soon as possible.
