How to relieve mouse-related wrist pain

How I Dealt with Wrist Pain and Got Back to Work

On Tuesday morning, as the alarm went off, I was greeted with an excruciating pain in my wrist. It felt like a wrestling match between my flexor carpi radialis muscle and my wrist, and trust me, it was not a friendly bout. Familiar with terms like carpal tunnel syndrome and repetitive stress injury, I knew exactly what I was dealing with. This was the all-too-common consequence of prolonged computer usage. However, unlike previous encounters with wrist pain, this time it hit harder and left me worried.

Carpal tunnel syndrome can worsen over time, causing irreversible damage and even requiring surgery. To prevent such drastic measures, I’ve always held to a simple rule when it comes to dealing with the onset of carpal tunnel pain: as soon as it hurts, stop using it. Surprisingly, this simple fix has often worked wonders. I would temporarily part ways with my mouse and keyboard, and within a day or two, the pain would vanish, leaving me free to continue my work.

I lead a busy life, often working seven days a week. Taking a sick day for my wrist wasn’t a big issue. Everyone deserves a day off once in a while, right? However, this time, my wrist pain lingered, and I had a crucial deliverable due on Wednesday. Determined to meet my obligations while caring for my wrist, I devised a two-pronged strategy that combined work-practice changes with supportive resources.

Narrowing the Focus

Instead of binging on Doctor Who and taking the day off, I modified my work focus. I zoomed in on my immediate deliverable and set aside all other secondary tasks. Email and Slack took a backseat unless they were truly urgent. I also prioritized my to-do list and left non-essential tasks for another time. In this article, I even opted for stock vendor-supplied photos instead of my usual custom product photography, to ease the strain on my wrist further.

With a narrowed focus, I concentrated solely on researching and writing my deadline article. This laser-like approach allowed me to give my utmost attention to one task, ultimately minimizing the strain on my precious wrist.

Immediate Wrist Care

When it comes to caring for my wrist, I have a secret weapon: cotton wristbands. These inexpensive compression bands provide immense relief, and I usually wear them regularly, not just when I’m in pain. Starting with these bands at the very onset of discomfort can alleviate symptoms and prevent further aggravation of carpal tunnel syndrome. Of course, consulting with a doctor is always recommended before using such remedies.

I also occasionally turned to ice packs on days when my wrist was particularly troublesome. Applying the cold packs helped reduce inflammation and provided temporary relief. However, it’s essential to strike a balance and not overuse ice packs to avoid potential tissue damage. Again, consulting with a medical professional is crucial.

For additional pain relief, I resolved to take over-the-counter medication like Extra Strength Tylenol and Aleve, following the recommended dosages. It’s important to note that everyone’s situation is unique, and seeking advice from a qualified healthcare practitioner is vital before using any medication.

Taking Frequent Breaks

Given that my deliverable wasn’t excessively long but required extensive research, I adopted a work pattern that would spare my wrist. I dedicated short bursts of around 15 minutes to writing or research, wearing the compression sports band. Following each work period, I took a break with my wrist resting on an ice pack. Wrapping the ice pack in a soft cotton towel minimized discomfort and condensation.

Throughout the day, I adhered to this 15-minute-on, 30-minute-off routine. Although it prolonged the time needed to complete my article, it effectively prevented further worsening of my wrist condition. During breaks, I refrained from using my wrist for activities like scrolling social media or browsing the web and instead enjoyed streaming car shows on my television.

Gearing Up

In addition to making changes in work practice, I decided to modify my gear. While the Logitech MX Master 3 had been my mouse of choice, its design put strain on my wrist. This led me to try an alternative: the Logitech Lift Vertical Mouse. This ergonomic vertical mouse repositions the wrist and reduces the pressure on the flexor carpi radialis muscle. It took some adjustment, but once I settled into using the new mouse correctly, the difference was tangible.

To further alleviate the load on my troubled right wrist, I incorporated a trackpad into my setup. By alternating between using the trackpad with my left hand and occasionally positioning it in front of the keyboard for “mousing” with my right wrist in a different position, I further diversified my wrist angles. This helped distribute the strain more evenly.

A Holistic Strategy

In summary, I developed a comprehensive strategy to overcome and manage my wrist pain effectively:

Immediate Action: As soon as wrist pain emerges, cease activities that exacerbate it.
Temperature Therapy: Employ various forms of cold therapy, such as ice packs, to minimize inflammation and discomfort.
Compression Bands: Utilize cotton wristbands to alleviate pain and support the wrist.
Focused Work: Prioritize critical tasks and set aside non-essential work to minimize strain.
Regular Breaks: Take frequent breaks, alternating between work and rest while utilizing temperature therapy.
Ergonomic Gear: Opt for ergonomic peripherals like vertical mice and trackpads to reduce wrist strain.

By adopting this multi-faceted approach, my wrist pain gradually subsided. Within a week, I felt fully recovered and ready to resume my regular workload. Remember, though, to consult with a medical professional if you experience persistent or intense pain.

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How to relieve mouse-related wrist pain