When your wrist has started hurting recently, you might notice it most first thing in the morning. It feels stiff and sore before you have even reached for your phone. Often that is because of how it spent the night. This guide will help you keep your wrist in a comfortable position overnight, so it can rest while it settles.

Why sleeping positions matter for your wrist

Most of us don’t think about our wrists when we sleep, but they can spend hours bent at awkward angles. Tucking your hand under your pillow, curling it under your chin or lying on it can keep your wrist bent for long stretches.

Research on the wrist shows that pressure inside it rises when it is bent, either forwards or backwards, compared with when it is held straight. For a wrist that is already sore, hours in a bent position can leave it stiffer and more uncomfortable in the morning.

Keeping your wrist straight

The aim is to keep your wrist roughly in line with your forearm, rather than bent up or down. Some options to try:

• Rest your arm on a pillow beside you, with your wrist straight and your hand relaxed.
• Avoid tucking your hand under your pillow or your body.
• On your side, rest your sore arm on a pillow in front of you, rather than curling it under your chin.
• On your back, rest your arms by your sides or on your stomach, with your wrists straight.

Using a wrist support at night

If you find your wrist keeps ending up bent while you sleep, a simple wrist support can help hold it straight. A support that keeps your wrist in a straight, relaxed position, rather than bent back, tends to be most comfortable for sleep.

You could start by wearing it for part of the night, to see how it feels. It should be snug enough to support your wrist without feeling tight.

Easing morning stiffness

Many people find their wrist is the stiffest first thing. Gentle movement once you are up usually helps it loosen. Something to try:

• Slowly bend your wrist up and down a few times, within a comfortable range.
• Gently circle your wrist in both directions.
• Spread your fingers wide, then make a gentle fist, a few times.
• Run warm water over your wrist and hand.

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

During the day

How you use your wrist during the day affects how it feels at night. Some things to try:

• Keep your wrist fairly straight when typing, rather than bent up or resting on the edge of your desk.
• Take short breaks from your keyboard, mouse and phone to move your hands.
• Use both hands to lift heavier things, like a full kettle or a bag.

Gentle movement usually helps recent wrist pain settle more than keeping it completely still. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Keep your wrist straight and in line with your forearm while you sleep.
• Avoid tucking your hand under your pillow or body.
• Rest your sore arm on a pillow beside or in front of you.
• Consider a wrist support that holds your wrist straight at night.
• Ease morning stiffness with gentle wrist and hand movements.

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