Wrist Pain from Typing & Mouse Use

Understanding Repetitive Strain Injury

Repetitive Strain Injury (RSI) is an umbrella term for pain caused by repetitive movements—like typing thousands of words or clicking a mouse thousands of times per day. It includes conditions like:

• Carpal Tunnel Syndrome — Pressure on the median nerve causing tingling and numbness
• Tendinitis — Inflammation of the tendons in the wrist and forearm
• De Quervain's Tenosynovitis — Pain on the thumb side of the wrist
• Cubital Tunnel Syndrome — Numbness in the ring and pinky fingers

Early Warning Signs

RSI develops gradually. Catch it early:

• Tingling or "pins and needles" in fingers
• Numbness, especially at night
• Aching in wrists, hands, or forearms
• Weakness when gripping
• Stiffness, especially in the morning
• Cold hands or fingers

Why Breaks Prevent RSI

The "repetitive" in RSI is the key. Damage accumulates through:

• Sustained positions — Holding your wrist in one position compresses nerves and restricts blood flow
• Micro-trauma — Each keystroke creates tiny stress; thousands add up
• Lack of recovery — Tissues need time to repair between stress cycles

What to Do During Breaks

1. Shake out your hands — Let them dangle and shake loosely
2. Wrist circles — Rotate wrists slowly in both directions
3. Finger spreads — Spread fingers wide, hold 5 seconds, repeat
4. Prayer stretch — Press palms together, lower hands while keeping palms connected
5. Make a fist, then release — Repeat 10 times

Ergonomic Tips

• Keep wrists neutral (not bent up or down)
• Position keyboard and mouse at elbow height
• Consider an ergonomic keyboard or vertical mouse
• Use keyboard shortcuts instead of mouse when possible
• Don't rest wrists on hard surfaces while typing