The inbox keeps filling, your hand stays on the mouse and a new wrist ache starts competing for attention. A heavy workload makes it hard to pause, especially when you are trying to get everything done. A few small changes to how you work can give your wrist a lighter afternoon.

Why a heavy week can make your wrist sore

Wrist pain often appears when your hand does more than usual, for longer, without much rest. Lots of typing and clicking, gripping the mouse tightly and long stretches without a break can all add up.

Stress can add to this too. When you are rushing, you tend to grip harder, tap the keys more firmly and hold your fingers poised over the mouse. In one lab study, people pressed harder on their mouse and keyboard when put under time pressure. That extra effort is small at the moment, but it adds up over a long day.

This kind of pain is common in people who use a computer for much of the day, and it is not a sign of damage. New wrist pain like this usually settles when the load comes down a little.

Making the next task lighter

Some changes to try at your desk:

• Let go of the mouse while you are reading rather than clicking.
• Bring the mouse close enough that your upper arm can rest near your side.
• Rest your forearm on the desk, rather than pressing your wrist onto a hard edge.
• Keep your wrist straight, rather than bent up or to the side.
• Use keyboard shortcuts to reduce clicking.

Using a lighter touch

When you notice yourself rushing, check your grip. Try holding the mouse with only the pressure needed to control it, and let your hand relax between clicks. Typing with a lighter touch helps too.

A quick pause between tasks to put both hands down and take a few slow breaths can help your hands and your head reset.

Easing tension in the rest of your arm

Wrist tension often starts further up. If your shoulders creep up or your elbow drifts away from your body when you are busy, your wrist ends up doing more. Letting your shoulders drop and your elbow rest near your side can take some of the load off your hand.

Giving your wrist a different job

Swapping between tasks gives your wrist a break from repetition. Where you can, you could alternate typing with reading, phone calls or meetings. Using speech-to-text for longer emails can help on busy days. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Gentle wrist movement

Gentle movement helps a sore wrist settle more than holding it still. During a pause, with your forearm resting on the desk, you could try:

• Opening and closing your fingers slowly.
• Gently bending your wrist up and down within a comfortable range.
• Turning your palm up, then down.

If a movement increases your pain, make it smaller or leave it out. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Looking beyond the desk

Your wrist keeps working after the laptop closes. Scrolling on your phone, cooking and carrying bags all add to the load. Gaming and long spells of texting count too. For the next few days, you could hold your phone in both hands, carry bags over your forearm and use both hands for heavier things.

Easing the workload as well as the wrist

A better mouse position cannot create a missing lunch break. If the day is packed, asking which task can wait, or talking to your manager about priorities, can help make the work manageable for both your wrist and your stress levels.

Your VIDA pain check-in is a good way to keep track of how your wrist settles over the next couple of weeks.

What to take away

• Let go of the mouse while you read.
• Bring the mouse close and keep your wrist straight.
• Grip and type with a lighter touch when you are rushing.
• Swap between typing and other tasks through the day.
• Look for ways to ease the workload as well as the wrist.

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