Wrist pain and hand pain have become very common in the workplace due to us using computers more and more during our daily work day. We have put together a wrist pain and hand pain syndrome guide to help identify any problems you may have and how they can be fixed.

Carpal Tunnel Syndrome

What is it?

Carpal tunnel syndrome is a painful disorder of the hand caused by pressure on the main nerve that runs through the wrist.

Site/Area of pain
Pain is located at the heel of the hand and may refer to the index, middle and ring fingers.

Type of pain/Symptoms
  • Numbness 
  • Pins and needles in the thumb, index and middle finger 
  • Pain mostly intense at night 
  • Shooting/Sharp pain from the wrist 
  • Radiated or referred pain into the arm and shoulder 

Most Common Occupational Related Causes

  • Carpal tunnel syndrome can be caused by a combination of factors;
  • Typing for prolonged periods without rest 
  • Forceful and repetitive movements with your hands using the mouse or keyboard 
  • Faulty positioning of the keyboard at an increased tilt causing excessive bending of the wrist 
  • Size of your hand does not conform to the size of your mouse thereby causing excessive bending forces to the nerves and tendons of the wrist/hand 

Conservative measures of treatment consist of;

  • Rest from any positions or movements that make the symptoms worse 
  • Non-Steroidal anti-inflammatory medication and ice to reduce the inflammation 
  • Wearing a wrist splint, especially at night to keep the wrist in a neutral position 
  • Ergonomic review and necessary changes 
  • Seek professional advice for optimal treatment option. 

Ergonomic Suggestions;

  • Take regular breaks every 30-40 minutes to stretch your hands and upper limb 
  • Ultra-Flat, soft touch or split keyboard to reduce finger travel time while typing 
  • 3M Joystick or Evoluent mouse to change hand position while mousing 
  • Wrist rests for keyboard or mouse use to position the wrist in a neutral alignment and decrease pressure on the nerve at the wrist 
  • Wireless IT accessories to reduce drag on upper limb/hand 

de Quervain’s Syndrome (Thumb Pain)

(Other clinical names: as washerwoman’s sprain, Radial Styloid Tenosynovitis, de Quervain disease, de Quervain’s Tenosynovitis, de Quervain’s Stenosing Tenosynovitis or mother’s wrist)

What is it?
A common condition of inflammation around the tendons that control the thumb.

Site/Area of pain
Pain is located at the thumb side of the wrist.

Type of pain/Symptoms 

When condition is severe, catching or snapping with thumb movement or numbness on the back of the thumb and index finger may be experienced.

Most Common Occupational Related Causes
Carpal tunnel syndrome can be caused by a combination of factors;

  • Typing for prolonged periods without rest causing toxin build up in hand muscles and tendons. 
  • Forceful and repetitive movements with your hands using the mouse or keyboard predisposing finger tendons to fatigue 
  • Faulty positioning of the keyboard at an increased tilt causing excessive bending of the wrist. 
  • Size of your hand does not conform to the size of your mouse which may predispose the thumb to get overused. 
Conservative measures of treatment consist of;
  • Rest from any positions or movements that make the symptoms worse 
  • Non-Steroidal anti-inflammatory medication and ice to reduce the inflammation 
  • Wearing a wrist/thumb spica splint to offload overused tendons of the thumb (seek professional advice) . 
  • Gentle joint mobilisations, wrist and finger stretches as well as strengthening exercises introduced by a professional. 
  • Workplace assessment and review recommendations. 
Ergonomic Suggestions;
  • Take regular breaks every 30-40 minutes to stretch your hands and upper limb 
  • Flat or soft touch keyboard to reduce finger travel time while typing 
  • Vertical or Joystick mouse to change hand position while mousing 
  • Wrist rests for keyboard or mouse use to position the wrist in a neutral alignment and prevent extreme thumb positions. 
  • Wireless IT accessories to reduce drag on upper limb/hand 
  • Reduce repetitive clicking by using keyboard shortcuts