Typing should not hurt. Wrist pain is one of the most common complaints among desk workers, especially as hours at keyboards and devices increase. Whether it feels like an ache, stiffness, or tingling, these symptoms can often be eased with a few ergonomic adjustments and guided movement strategies. This guide explains how wrist pain develops, what causes it, and practical ergonomic fixes that actually work. You will also learn how physical therapy can help with long-term wrist pain relief and carpal tunnel prevention.
Reviewed and contributions made by VP of Clinical Development Thomas Denninger
Key Takeaways
- Small changes to workstation setup can reduce wrist pain from typing and mouse use.
- Poor posture, repetitive motions, and static positions increase stress on wrist tendons and nerves.
- Stretching, strengthening, and positioning adjustments are essential for wrist pain relief.
- Physical therapy can address stiffness, weakness, and ergonomics for lasting improvement.
- In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy.
Why Wrist Pain is so Common at Work
Wrist pain often develops slowly from long hours of typing, texting, or using a mouse. When your wrists stay bent or your forearms are not supported, tendons and nerves in the carpal tunnel can become irritated. Over time, this leads to stiffness, tingling, or pain that worsens by the end of the day. The good news is that small, consistent changes can make a big difference.
According to the American Physical Therapy Association (APTA), proper ergonomic setup and movement breaks are key to reducing repetitive strain injuries in office environments (APTA Ergonomics and Repetitive Strain Injury Resources). Most cases of mild wrist pain can improve with posture correction, strengthening, and activity pacing before they become chronic.
If you are feeling wrist pain, stiffness, or tingling from long hours at your desk, come to ATI Physical Therapy for an initial evaluation. A licensed therapist will assess your movement patterns and wrist strength to create a plan designed around your needs. In most cases, no doctor’s referral is needed to get started.
Common Causes of Wrist Pain at Work
Repetitive typing and mouse use
Typing with bent wrists or a tight grip increases tension in the forearm and hand muscles. This can inflame the tendons, leading to tendonitis or overuse strain.
Poor desk or keyboard positioning
Desks or keyboards that are too high cause the wrists to extend upward. When repeated all day, this position compresses nerves and strains tendons.
Static posture and lack of movement
Holding one position for hours decreases circulation and muscle flexibility, which contributes to fatigue and discomfort.
Carpal tunnel syndrome
Compression of the median nerve causes pain, tingling, or numbness in the hand and fingers. While it may sound intimidating, early ergonomic changes and exercises can help manage and prevent pain before it starts.
Ergonomic Fixes That Actually Help
- Adjust your chair and desk height
Your elbows should be close to your sides and bent at about 90 degrees. Wrists should stay in line with your forearms, not bent up or down. - Keep wrists neutral
As the American Occupational Therapy Association notes, “Avoid wrist extension (wrists bent up) as this increases pressure on the carpal tunnel.” Keeping wrists in a straight, neutral line reduces stress and helps prevent nerve compression (AOTA, Home Office Ergonomic Tips). - Move the mouse closer
Position your mouse close enough that your arm stays relaxed at your side. A vertical mouse or trackball can also reduce twisting. - Align keyboard and monitor height
Your keyboard should sit at elbow level, and your monitor should be just below eye height to promote upright posture. - Take movement breaks
Every 30 minutes, stand up, stretch your arms, and roll your wrists. Frequent short breaks are better than one long stretch at the end of the day. - Strengthen and stretch
Simple wrist exercises improve flexibility and support endurance. Try gentle wrist circles, finger stretches, and light resistance exercises using a therapy band or small weight. Stop performing strengthening and stretching exercises if your pain increases.
How Physical Therapy Helps Wrist Pain
A physical therapist can assess your wrist, elbow, and shoulder movement to identify what is driving your pain. Many wrist problems are linked to posture and repetitive habits that can be corrected with proper training. Your therapist may guide you through:
- Stretching to restore wrist flexibility.
- Strengthening of the forearm, shoulder, and upper back for better support.
- Ergonomic education to adjust your workstation safely.
- Manual therapy to reduce stiffness and improve circulation.
- Nerve gliding or tendon gliding exercises for carpal tunnel relief.
Physical therapy is evidence-based and focuses on sustainable habits to prevent pain from returning.
Quick Self Check
Use these quick questions to see if your workstation may be causing wrist pain: – Are your wrists bent upward or resting on the desk while typing? – Do your elbows extend away from your body instead of staying near your sides? – Does your chair or desk height force your shoulders to shrug? – Do you skip breaks for more than an hour of typing? – Are you gripping the mouse tightly or using your laptop keyboard flat on the desk?
If you answered “yes” to two or more, it may be time for ergonomic changes or a PT evaluation.
When to See a Physical Therapist
Consider an evaluation if any of the following apply:
- Pain or stiffness that lasts more than a week.
- Numbness or tingling in the fingers or hand.
- Pain that wakes you at night or worsens after work.
- Swelling or reduced grip strength.
A licensed physical therapist can identify the cause and design a personalized wrist pain relief plan. If needed, we will coordinate with your physician to ensure you get the right care.
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Frequently Asked Questions
Why do my wrists hurt when I type all day?
Holding your wrists in a bent position while typing or using a mouse increases tendon and nerve pressure. Over time, this causes soreness or tingling.
Can wrist pain go away on its own?
Mild pain can improve with rest, stretching, and ergonomic changes, but persistent or worsening symptoms should be evaluated by a physical therapist.
How do I prevent carpal tunnel syndrome at work?
Keep your wrists in a straight, neutral position, take regular movement breaks, and avoid gripping the mouse too tightly. Strengthening your forearms also helps.
What is the best ergonomic setup for typing?
Your keyboard should be at elbow height, your chair adjusted so your feet are flat, and your monitor just below eye level.
Can physical therapy help wrist pain from typing?
Yes. A therapist can identify the cause of your pain, adjust your ergonomics, and provide a personalized wrist-strengthening and stretching plan.