Hand and wrist pain can have many causes. Carpal tunnel syndrome can be brought on by overuse of the hand and wrist, causing pain, numbness, and tingling. Painful hand cramps can be the result of anything from dehydration to vitamin D or potassium deficiency. Hand and wrist pain can also be caused by over-use, poor posture and griping pens or tools too tightly. These fifteen tips from the doctors at Renova Hand Centers can help you prevent hand and wrist pain during your daily activities.

1. 15 Ways to Prevent Hand
and Wrist Pain

2. 1. Stretch often.
Many of our daily activities like typing, texting, and driving, cause us to hold our hands
and wrists in stiff, awkward positions. To counteract this, try stretches that help limber up
your fingers, palms, and wrists. Simple yoga poses, like prayer pose and upward bound
finger pose, can help.

3. 2. Shake it out.
After you stretch your hands, simply shake them out. This can relieve a bit of
tension and improve circulation, which will help prevent cramping in the fingers
and thumb.

4. 3. Drink plenty of water.
Muscle cramps can be brought on by dehydration and loss of electrolytes. Staying
hydrated can help prevent painful hand cramps, particularly if you have been
experiencing cramping after you exercise.

5. 4. Get plenty of Vitamin D and potassium.
In addition to dehydration, muscle cramps can be caused by a lack of Vitamin D
and potassium. Boosting these in your diet may help prevent further cramping in
the hands.

6. 5. Take breaks.
One of the most important ways to prevent a repetitive strain injury (RSI) is to
allow yourself time to rest. Whether you are playing a sport, sewing or
crocheting, or using tools at work, finding time to rest your hands can help
prevent and alleviate hand pain.

7. 6. Modify your routines.
You may find that altering the way you carry out your daily activities alleviates
stress in your hands and wrists. If you practice yoga, for example, there are
many ways to modify poses so that you are not putting more weight on your
wrists than they can handle.

8. 7. Talk to your doctor.
While adapting healthy behaviors can help prevent and alleviate hand pain, most
conditions won’t go away on their own. Talk to your doctor about any symptoms
you have been experiencing to find out of you could benefit from medical
treatment.

9. 8. Hold wrists in a neutral position.
The best resting position for the wrist is a neutral one. This means that the wrist
is not bent up or down and hands are held with the palms facing upward. When
your hands are at work, try to keep from resting your wrists on the counter or
desk.

10. 9. Wear protective gloves or splints.
An over-the-counter splint can help if you struggle to hold your wrist in a neutral
position. These can be useful while you work as well as during sleep. If you work
with tools that vibrate, wearing gloves that absorb shock can reduce stress on
your hands and wrists.

11. 10. Improve your posture.
While you may think that posture only affects the back and neck, hands and
wrists can also benefit from good posture. This is especially true when it comes
to the way you sit while working at the computer. Prevent hand pain from
computer use by keeping your forearms lowered or parallel to the ground. An
ergonomic office chair with low or removable arm rests can assist this position.
This is a helpful way to prevent stiff or awkward hand and wrist positions as you
type.

12. 11. Move around.
Ultimately, the best posture is a varied posture. Holding your hands in the same
position for too long will do more harm than good. Try to mix up the way you
type, write, hold a book, etc. throughout the day to keep from causing extra
stress to your hands.

13. 12. Rearrange your desk.
Make it easier to shake up your routine and alternate your posture by rearranging
your work area. Create an ergonomic office by repositioning your monitor,
moving your keyboard, or even placing your water bottle on a different side of
the desk. Simple changes like these can help keep you from staying in the same
position for too long.

14. 13. Buy good pens.
If you write for long stretches of time, you may be looking for a way to prevent
hand pain when writing. Reminding yourself to relax and hold your pen less
tightly is important, but that can also be difficult when you are writing under
pressure during a long exam. In that case, it is helpful to find pens that are
comfortable to hold and use. Try out pens with different grips and thicknesses
and see what feels best.

15. 14. Apply an ice pack.
If your hands feel swollen and hot after exercise, using an ice pack may help.
Make sure to wrap the ice in a towel so that you do not apply it directly to the
skin.

16. 15. Use proper form when exercising.
Learning proper form for exercise can help prevent serious strain and injury to
the hands and wrists. You may discover that pain in the wrists and hand joints is
the result of using the wrong equipment or using incorrect form when doing
activities like weight training or yoga.