Working in front of the computer every day with wrist pain, how to alleviate it?

Office workers sit at the desk for eight hours a day, at least half of the time need to control the computer, the pressure on the wrist is very huge, four hours of wrist to maintain a unified posture, will make the wrist muscles stiff, blood circulation, so that the soreness germinate.

Today, I would like to share with you a set of hand yoga to relieve numbness in the thumb, middle finger, index finger and wrist joint pain after long-term overuse of hands and fingers.

1. Exercise the opening and closing of both hands and palms.

A simple sitting posture or sitting on a chair is fine, raise your hands in front of you as high as your shoulders, your shoulders must be relaxed, your palms face down, your ten fingers are as open as possible, and do your maximum so that the ten fingers are stretched outward as much as possible, the thumb is buckled back in the palm of your hand, and you can repeat 10 times with your fist, 3 groups at a time. Pay attention to the exercises and focus on even breathing, silent counting, and hand movements.

2. Wrist downward bending exercises.

Raise your hands in front of you as high as your shoulders, palms facing down, throughout the exercise, keep your hands open all the time, keep your fingers straight forward, arms straight, slowly open your hands up and back, like sticking to a wall, fingertips pointing up, then hands facing up and fingertips facing the ground, throughout the exercise, keep your entire arms stretched forward and straight, do not bend the joints of your fingers and the roots of your fingers, raise your hands up, and then start a new round of exercise, repeat 10 times, 3 sets at a time.

3. Wrist joint torsion.

Extend your right arm forward and lift it as high as your shoulder, buckle your thumb back into the palm of your hand, slowly twist your wrist to ensure that your hand is facing down, and your arm should always be straightened, so that your wrist can rotate in circles to the maximum extent, first 10 times counterclockwise, then 10 times clockwise, and the right hand does the same exercise, 40 times at a time, repeat each counterclockwise and clockwise circles, 3 sets at a time.

Fourth, tap the root of the palm.

Raise your hands as high as your shoulders in front of you, open your palms to the greatest extent, and tap the roots of your palms against each other with the roots of your palms to feel the soreness at the base of your palms and relax the muscles of your wrists. Be careful to hit as hard as you can tolerate, without pushing too hard. 15 reps at a time, 3 sets at a time.

The above wrist yoga exercises can make you relax your tense wrists and fingers to the greatest extent, and relieve the tiredness and stiffness of your hands caused by facing the computer for 8 hours.

If you can do a set every day in your spare time, you can easily stay away from keyboard and mouse hands, so that you no longer have to suffer from wrist and finger pain.

In fact, we can't avoid the use of all kinds of electronic products in our current life, but we hope that everyone can prevent this modern disease and make our body healthier, so that we can get the best state of life!

You can massage your wrists. You can also do some simple stretching exercises. can effectively alleviate this situation.

Good news for office workers! ] Relieves mouse hand and wrist pain here, and 4 actions are easy to relieve.

Commonly used mouse You will have stiff fingers.

Long-term use of computer keyboards and mice can be linked to a condition called wrist syndrome, which can lead to pain in the index or middle finger, numbness and weakness of the thumb muscles, which can lead to nerve damage and muscle weakness in the hand. The problem lies in the repetitive typing on the keyboard or moving the mouse every day, and the long-term, intensive, repetitive, and excessive movement of the wrist joints, resulting in peripheral nerve damage or compression, so that nerve conduction is blocked, resulting in impaired sensation and movement of the palm. In addition, the elbow is often lower than the wrist, and the hand is raised high, the nerves and tendons are often compressed, the hand begins to go numb, the fingers lose flexibility, and the joint pain is frequent.

Frequent finger exertion can also damage the nerves and muscles of the hand and related parts due to excessive fatigue, resulting in a series of symptoms such as numbness due to ischemia and hypoxia.

Mitigations:1Try to avoid the upper limbs in a fixed, mechanical and frequently active working state for a long time, when using the mouse or typing, every hour of work to get up and move the limbs, do some fists, finger pinching and other finger relaxation actions.

2.When using a computer, the height of the keyboard and mouse on the computer desk should be lower than the elbow height when sitting, which is conducive to reducing the damage to the tendon sheath and other parts of the wrist when operating the computer.

3.When using the mouse, do not hang your arms in the air to reduce the pressure on your wrists, and do not use your wrist strength when moving the mouse but try to rely on your arm strength to reduce wrist salutes. Don't hit the keyboard and mouse buttons too hard, and use a moderate amount of force.

It is best to choose a mouse with a large arc and a wide contact surface to help disperse the inside.

4.Use the Mouse Wrist Pad with the Mouse Wrist Pad on your wrist.

Categories: Life.

Analysis: Wrist pain syndrome.

1.If you feel tingling in your hand, you should do gentle hand movements, such as rotating your wrist.

2.Raising your hands over your head and rotating your arms while rotating your wrists can help reposition your shoulders, neck and upper back, and relieve stress and tension.

3.Make head and neck movements, such as orange block, rotate the head, look left and right, and other simple movements.

4.The use of aspirin can help reduce inflammation and relieve pain.

5.Keeping your elbows higher than your shoulders, supporting your elbows with a tabletop, or resting your hands on a chair is a great way to rest.

6.Hold your hands continuously, straighten your fingers and bend them repeatedly, which can help relieve the pain.

7.Avoid drooping arms while sleeping.

8.Use a wrist splint to keep your wrist straight to reduce wrist pain, and it's best to choose a wrist guard with hook and loop straps and metal plugs to provide support without stiffening your hand, and remember to show your fingers.

9.Do not wrap your wrist too tightly with a bandage so as not to prevent blood circulation.

10.Don't concentrate pressure on the base of your wrist when using tools, try to use your elbows and shoulders as much as possible.

11.Vitamin B6 can help relieve the symptoms of wrist pain syndrome, but it must be directed by a doctor.

1. The position of the computer and the position of the mouse on the display screen is not good, so that the sitting posture is not good, and the elbow joint and shoulder joint are hung up for a long time, which is a chronic strain, and the treatment method is to change the posture, reduce the use of the computer or replace the position of the computer screen and the computer desk. Strengthen exercise, local infrared irradiation or physical **, such as acupuncture, massage, etc., the effect is still relatively significant.

Second, because of inactivity, it causes calcification of articular cartilage, resulting in the so-called "bone sound", which is actually the sound of cartilage friction when the articular surface is rubbed. Some can be ignored, too much to make up some calcium, to do a moderate amount of exercise. In addition, it is necessary to rule out "tennis elbow" disease after sports injuries.

** Lack of description of the things on it, such as size, shape, color, itchy and sore parts, etc., may be eczema that comes out of the elbow joint always pillowing on the countertop.

3. The swelling of the armpit may be the swollen lymph nodes under the armpit, or it may be that the right hand is always clamped around the body and causes local infection, which should be investigated as the cause. If it is infected, it is easy to do, anti-infection and anti-inflammatory can be done.

Fourth, the chest expansion exercise will not strain the nerves, at most it will only strain the muscles.

Fifth, most of the shoulder joint problems are accompanied by cervical spine problems, and the head should be moved frequently. Both rice movement and head rotation can be done, but be careful of fainting, and it is best to do it while holding or sitting.

Suggestion. 1. Go to the orthopedic department and take a picture of the wrist joint.

2. It may be a "ganglion cyst", most of which are aseptic inflammation caused by excessive use of the wrist joint. For example, long-term typing, playing computer games, long-term knife cutting and so on.

When the function of the wrist joint is not affected, only the wrist joint is required to brake and breathe. When the pain is painful, it can be closed locally, and some analgesic and anti-inflammatory drugs can be taken orally at the same time. (The so-called rest is **, which means don't use your wrist to play games or work.) Cysts can become smaller or disappear.

When functional activities are affected, go to the surgical clinic of a regular hospital for a minor operation to remove the cyst.

If you still play games or do work that uses the wrist joints a lot, ganglion cysts will be **.

This is Cervical, Shoulder and Wrist Syndrome:

After working in front of the computer for a period of time, I feel soreness in my neck and shoulders; The neck suddenly could not turn; intermittent numbness and tingling in the fingers and palms; Tenderness in the palms, wrists, or forearms, especially at night; The thumb is not stretched freely and is painful, and in severe cases, the fingers and hands are weak.

** As a result of prolonged work with frequent use of the wrist and fingers, the wrist joint is gradually damaged due to intensive, repetitive and excessive movement. The high computer desk and inflexible mouse increase the fatigue of the operator's neck and shoulders, and bring more pressure to the arms and wrists that are frequently exercised.

The mouse area is too small and the arc is not large, which will cause the wrist to be used in an unnatural posture; Some mice are not properly designed and require the user's wrist to bend to "accommodate" it, and long-term use will cause varying degrees of damage to muscles and bones; Some mice tend to accumulate dust on the balls and need to be dragged back and forth ...... when using themOver time, it causes sore wrists.

Prescription The height of the keyboard and mouse on the computer desk should be lower than the height of the elbow when sitting, and at most the same height as the elbow, so as to minimize the damage to the lower back, neck muscles, and tendon sheath of the hand when operating the computer.

When buying a mouse, you should choose one with a high arc and a wide contact surface. Correct posture should be maintained when using the mouse: try not to hang your arms in the air to reduce the pressure on your wrists; The angle between the upper arm and the forearm is about 90 degrees; Maintain a natural posture with your wrists and do not bend them; Rely on arm force to move the mouse instead of wrist force.

Less time on the computer also reduces the time on the mouse. Wrist pain, usually caused by the mouse hand. The time spent using the mouse is reduced, the mouse hand is gradually better, and the wrist does not hurt.

The mouse hand is caused by long-term compression of the median nerve of the wrist. Rest more or do more hand exercises, you can also relax your hands and relieve the compression of the median nerve. Eat at the same time, eat more bland foods.