Typing all day, scrolling in the evening, carrying shopping and tackling DIY or gardening at the weekend. In your 30s and 40s, your hands rarely get a break, and your wrists can start to complain. A few changes to how you use them, and a little strength work, can give them some relief.

Why your wrists can ache

Your wrist and hand contain lots of small joints, tendons and muscles that work together for every grip, tap and lift. When they are asked to do a lot, for long spells, with little rest, the tendons and muscles can become tired and sore.

In your busiest years, wrist load often comes from several places at once:

• Long days of typing and clicking.
• Holding and scrolling on your phone.
• Lifting and carrying children, if you have young ones, especially with your thumb spread wide.
• Carrying heavy shopping bags by the handles.
• DIY and gardening, often in bursts at the weekend.

In most cases, this kind of pain is a sign of overload rather than damage, and it usually settles when the load comes down a little.

Looking at your desk set-up

Some changes that can help at work:

• Keep your wrists straight when typing, rather than bent up or to the side.
• Bring your keyboard and mouse close, so your elbows can rest near your sides.
• Rest your forearms on the desk.
• Try a mouse that fills your hand, or a vertical mouse.
• Use keyboard shortcuts to cut down on clicking.

Phones and everyday tasks

Small changes can take pressure off your wrists through the day:

• Hold your phone in both hands, and use voice notes for longer messages.
• Carry bags over your forearm rather than gripping the handles.
• Use both hands for heavier things.
• If you lift young children, scoop them close with your whole arm, rather than gripping under their arms with your thumbs spread.
• Use a jar opener or grip aid for tight lids.

DIY and gardening

Weekend jobs can put a sudden load on your wrists after a week of typing. Some ideas:

• Break bigger jobs into shorter sessions spread across the weekend.
• Swap between tasks, like painting, sanding and tidying, rather than doing one for hours.
• Choose tools with thicker, padded handles.
• Use power tools for repetitive jobs like screwing, where you can.

Giving your wrists a break

Short, regular breaks give your hands a chance to recover. Swapping between hand-heavy tasks and lighter ones helps too. 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.
• Touching your thumb to each fingertip in turn.

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

Building strength

Stronger forearm and hand muscles cope better with everyday demands. Something to try a few times a week, using a light weight like a water bottle or tin:

• 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.
• Wrist turns. Holding a light tin, slowly turn your palm up, then 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. A mild ache that settles by the next day is usually fine.

Looking at your whole week

Your wrists may go from a full working week straight into a weekend of lifting, carrying and DIY. Looking at the whole week can help you see where to make space, like sharing heavier jobs or spreading them out.

Your VIDA pain check-in can help you notice which activities make your wrist feel worse.

What to take away

• Busy lives can mean your wrists rarely get a break.
• Keep your wrists straight and forearms supported at your desk.
• Use both hands, grip aids and padded handles to reduce effort.
• Break up DIY and gardening into shorter sessions.
• Build forearm and grip strength a few times a week.

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