What to do when your wrists flare up as a new parent
Nicola Tik
Wrist pain during the early months of parenthood is common, and it tends to respond well to some straightforward adjustments made early. This article covers what to do when the wrists are already sore, how to reduce the load while still managing the demands of caring for a baby, and when it is worth getting some additional support.
The most effective immediate change is adjusting the positions that place the most load on the thumb-side tendons of the wrist. When lifting your baby, bringing your hands in closer and supporting more of the weight through the forearms and the flat of the hands rather than through a wide thumb-up grip reduces the demand on the wrist tendons considerably. It may feel less secure initially, but with practice it becomes natural and is significantly easier on the wrists.
When carrying, varying the position regularly rather than sustaining any single hold for long periods gives the wrist tendons brief recovery opportunities through the day. Moving between carrying positions, adjusting the angle of the wrist, and switching sides all help interrupt the pattern of sustained load before it builds into something more uncomfortable.
The repetitive small wrist movements involved in settling and soothing are harder to eliminate than lifting positions, but they can be modified. Where possible, supporting the baby's weight more through the forearm and less through the wrist and hand reduces the load on the wrist tendons during settling. Using a supportive surface, a pillow on the lap or a cushion under the arm, to take some of the baby's weight transfers the load away from the wrist entirely for periods of settling.
Varying the settling movement, alternating between gentle rocking, patting, and swaying rather than repeating the same wrist-led movement continuously, reduces the repetitive load on the same set of tendons and gives them more varied demand rather than sustained concentrated effort.
When the wrists are already sore, gentle movement within a comfortable range is more useful than complete rest. Keeping the wrist entirely still for extended periods allows the surrounding soft tissue to stiffen, which can make the pain feel worse when movement resumes.
Slow, small wrist circles in both directions, gentle flexion and extension within a comfortable range, and soft opening and closing of the hand all encourage blood flow to the tendons and help maintain the mobility of the wrist without adding to the load. These movements should stay within whatever range feels comfortable. If any movement increases the pain noticeably, ease back to a smaller range rather than pushing through.
Warmth applied to the wrist and forearm, a warm compress or a warm shower directed at the area, can help ease the tension and sensitivity in the tendons during a flare-up and makes gentle movement more comfortable.
If you have a few minutes, VIDA has short videos you can follow at your own pace, which include gentle wrist and forearm movements that may help ease discomfort during this period.
Complete rest from all wrist activity is rarely practical for a new parent, and it is not always necessary. The goal during a flare-up is to reduce the load on the irritated tendons rather than to eliminate all wrist use, which means identifying the specific movements that provoke the most pain and modifying those first.
Lifting tends to be the highest-load activity for the wrist tendons and is worth prioritising for modification. Settling movements are more repetitive and worth varying. Sustained carrying positions are worth shortening and alternating more frequently. Adjusting these three in combination, even partially, makes a meaningful difference to the total load on the wrist through the day without requiring the kind of rest that is simply not available to most new parents.
A supportive wrist brace worn during the most demanding activities can help reduce the movement at the wrist during lifting and carrying, which takes some of the load off the irritated tendons. This is particularly useful during flare-ups rather than as a permanent solution, and it works best alongside position modification rather than instead of it.
Most wrist flare-ups in new parents settle with position modification, load reduction, and some gentle movement within a comfortable range. If the pain is not easing after a week or two of these adjustments, is getting noticeably worse, or is making it difficult to lift and carry safely, it is worth speaking to a GP or physiotherapist. De Quervain's tenosynovitis, in particular, responds well to early treatment and is worth getting assessed if you suspect the thumb-side tendons are involved.
Your VIDA pain check-in is a good way to keep track of how the wrists are responding over time and to notice whether things are gradually improving or staying the same.