It often starts as a niggle, a dull ache in your wrist after a long day of typing, or tired, sore fingers after hours on the mouse. Over time, it can start to show up earlier in the day, or linger into the evening. Repetitive strain can be frustrating, but small changes to your set-up and routine can help it settle while you keep working.

What repetitive strain means

Repetitive strain is a general term for pain in the muscles, tendons and nerves of your hand, wrist or forearm that builds up from repeated movements. Typing, clicking, scrolling and gripping all use the same small muscles and tendons over and over, often for hours with little rest.

When these tissues are asked to do more than they can recover from, they can become tired, sensitive and sore. You might feel aching, tightness, stiffness or sometimes tingling.

Repetitive strain is common in people who use a computer for much of the day, and it is not a sign of damage. It usually eases when the load comes down and the tissues have more chance to recover.

Looking at your set-up

Your set-up can make a big difference to how much work your wrists and hands do. Some changes to try:

• Keep your wrists straight when typing, rather than bent up, down or to the side.
• Bring your keyboard and mouse close, so your elbows can rest near your sides.
• Rest your forearms on the desk, rather than resting your wrists on a hard edge.
• Try a mouse that fills your hand, or a vertical mouse if a standard one feels uncomfortable.
• Use keyboard shortcuts to cut down on clicking.
• If you use a laptop, a separate keyboard and mouse can help you set up more comfortably.

Using a lighter touch

When you are busy or under pressure, it is easy to grip the mouse harder and tap the keys more firmly. Holding the mouse lightly, letting go of it when you are reading and typing with a softer touch can all reduce the load on your hands.

Taking breaks

Short, regular breaks are one of the most helpful changes you can make. They give your hands a chance to recover before the strain builds. Some ideas:

• Take a short break from typing every half hour or so.
• Swap between typing and tasks that use your hands less, like reading or calls.
• Use voice dictation for longer documents or emails, if it suits you.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

During a break, you could try:

• Opening your hand wide, then making a gentle fist.
• Gently bending your wrist up and down.
• Turning your palm up, then down.
• Shaking your hands out loosely.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping working while it settles

You do not usually need to stop working to recover from repetitive strain. The aim is to reduce the load enough for your hands to recover, while keeping them gently active. If your symptoms are making work difficult, it may help to talk to your manager about temporary changes, like more varied tasks or a workstation assessment.

Building strength

As your symptoms ease, building strength in your forearms and hands can help them cope with daily demands. Something to try a few times a week, using a light weight like a water bottle:

• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Slowly lift and lower your hand.
• Reverse wrist curls. Same position, palm down.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

Start with a few comfortable repetitions and build up gradually. If you have been given exercises by a physiotherapist, keep following those.

Looking beyond work

Your hands do a lot outside work too, like scrolling, gaming and household tasks. Holding your phone in both hands and taking breaks from long scrolling sessions gives them more time to recover.

When to get it checked

If you notice numbness, tingling or weakness in your fingers that does not ease with these changes, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your wrist and hand respond to changes in your routine.

What to take away

• Repetitive strain is common and usually eases when the load comes down.
• Keep your wrists straight and forearms supported at your desk.
• Use a lighter touch on the mouse and keyboard.
• Take short, regular breaks and swap between tasks.
• Build forearm and grip strength as symptoms ease.

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