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Ask HN: How do you manage forearm/wrist pain?

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Re: Ask HN: How do you manage forearm/wrist pain?

#11

Post by jimothyhalpert7 »

c3y wrote: post #6

I have similar issues, that continue to develop as I get older, and it's been a significant journey to mitigate! - I used that Microsoft ergonomic keyboard that was ubiquitous, the name of which I can't remember, for years, but eventually the floaty keys bugged me. I have a recently-acquired ZSA Moonlander mk I [1] now, which I'm finally mounting the learning curve of. This helps //a lot//, along with: - Proper desk/…

Thanks! Does that mean that you're only able to work in a very specific environment?

I'm considering ordering a new laptop, and am very sad to think that i won't be able to use its laptop/portable functionality, since more than 30 mins without a special keyboard results in pain.

Re: Ask HN: How do you manage forearm/wrist pain?

#12

Post by neom »

jimothyhalpert7 wrote: post #10
neom wrote: post #7

I use a CBD + THC cream called "momma canna cream" (You can find it online and easily see what's in it and how to acquire something similar, the only thing I don't know is what strand they are using in this cream specifically, but I suspect it's a indica dominant plant) - I cannot stress enough how much of a life saver this has been for me, seriously. I used to be super skeptical of topical CBD, especially without so…

Thanks. Does this not feel like a "band-aid"? Do you notice your pain getting progressively worse with time?

Not not at all. Again, I know this sound snake-oil-esq but it feels "regenerative" - I thought it was just a pain killer (and hey, better than tylenol etc even if it is) at the start, but the more I used it and stretched, the less I needed it and the longer the pain was gone, after I couple months, I only need it every few weeks. (28/yr through 33 was just continual pain because of computer work.) I get a good amount rubbed in and really really push and stretch deep in between the joints into the wrist, working it in till the muscles are very relaxed and supple, then just the usual wrist stretching/movements you'd expect. To an extent everything is a band-aid I suppose, damage is done, but this genuinely seem to do more than just kill the pain. The only thing I'd say about CBD/THC cream is I think that the plant they use to make it probably matters a lot, and so finding one that works for you could be needle in the haystack, this one is great for me.

Re: Ask HN: How do you manage forearm/wrist pain?

#13

Post by caspercrf »

Acupuncture. I had a similar issue with my pinkie and ring finger on my right hand started going numb at work. I had an ergonomics specialist from my company give me a whole new setup, but the only thing that actually helped was getting acupuncture/massage 1-2 times a week for a couple weeks straight. One interesting thing I found out was that while I was having numbness in my hand, the nerve that was causing it was in my shoulder/upper back.

Re: Ask HN: How do you manage forearm/wrist pain?

#14

Post by kmos17 »

Yoga and stretching exercises, specifically targeting the back, has helped me a lot with wrist pain. Ergonomics is crucial as well, especially monitor height so you can keep your back and neck straight. In terms of exercises, squats and core exercises like planks, even just against a wall, sun salutation, and core building leg raises have all been really helpful. From my experience all the wrist and arm pain I have had from computer/phone usage is very much linked to posture and back strength. Hope that helps.

Re: Ask HN: How do you manage forearm/wrist pain?

#16

Post by c3y »

jimothyhalpert7 wrote: post #11
c3y wrote: post #6

I have similar issues, that continue to develop as I get older, and it's been a significant journey to mitigate! - I used that Microsoft ergonomic keyboard that was ubiquitous, the name of which I can't remember, for years, but eventually the floaty keys bugged me. I have a recently-acquired ZSA Moonlander mk I [1] now, which I'm finally mounting the learning curve of. This helps //a lot//, along with: - Proper desk/…

Thanks! Does that mean that you're only able to work in a very specific environment? I'm considering ordering a new laptop, and am very sad to think that i won't be able to use its laptop/portable functionality, since more than 30 mins without a special keyboard results in pain.

I'm lucky enough to be working from home -- though in the office I had an adjustable desk, which I definitely miss. Being able to fine-tune the height was very nice. I tend to end up working on my laptop keyboard anyway, at the dining room table or whatever, just to switch things up even though it's hard on my hands; the Moonlander is pretty portable though, so I can take that upstairs or to whatever table I'm at. My work computer is a MacBook so it's definitely doable with the laptop!

The other thing I didn't think to mention is that I've used a variety of wrist and arm braces to varying effects -- the one I like best offers mild wrist support and also stabilizes the thumb joint, which was giving me trouble. However, if I get a lot of ulnar neuropathy bothering my pinkie and ring finger, I've an immobilizing elbow brace to sleep in which tends to help as well.

Anecdotally, that thumb joint (I think it's the CNC joint or something like that) gets very unhappy with me when I text on my phone too much, so it's not just computer usage that causes problems!

Re: Ask HN: How do you manage forearm/wrist pain?

#17

Post by Raed667 »

I had the same issue, here is what worked for me:

- Vertical mouse (I got the Logitech one)

- Smaller keyboard so i don't have to spread too much around the desk

- Chair with arm-rest so my elbows are always on the same level as the desk

- I keep a hand grip strengthener to exercise while sitting at the desk

- Communicated with my team that sometimes I'll be in pain and would prefer a call rather than typing long messages on slack

Re: Ask HN: How do you manage forearm/wrist pain?

#18

Post by frompdx »

I highly recommend the Kinesis Advantage2 keyboard. I was experiencing shoulder, forearm, and wrist pain with almost every other keyboard I tried. It's expensive and takes some getting used to, but I have not had shoulder, forearm, wrist pain, or pain in the joints of my hand since I started using mine. Now that I am used to it I can't go back to using a more traditional keyboard.

Re: Ask HN: How do you manage forearm/wrist pain?

#19

Post by dyingkneepad »

I had to change desks and computers (thanks, Covid) and started feeling significant wrist pain in one specific configuration I tried. Then I bought a split keyboard (Dygma Raise) and a keyboard tray to attach under the table and the pain went away. I am now building courage to spend a few thousands on a better chair, because the one Corporate sent me sucks. But seriously, even switching the chair height makes a difference.

You can also try to make your arms stronger. Have you tried those exercises where you roll a stick with something heavy attached to it through a rope? I bet there are a million other better exercises too.

On a last note, in the past I felt significant wrist pain due to bad punching technique when practicing Muay Thai. I was bending my wrist while doing punches, especially uppers. Fixing that made the problem go away in a few days. So yeah your problem could be coming from outside.

Re: Ask HN: How do you manage forearm/wrist pain?

#20

Post by prirun »

A key thing to avoid tendonitis / carpal tunnel syndrome / repetitive stress is to make sure that while typing, your wrists are not bent. I would get a couple of wrist supports, the kind that ensure you can't bend your wrist, and wear them 24/7 until your tendonitis calms down. You may have to cut down on work to let it calm down. Another tip: do not stretch out your hands while moving fingers; this causes stress. Move your hand instead.

As others have said, ergonomics are a big deal. Check out some videos on correct piano posture; it's similar to the typing problem. Basically you want everything at near right angles. For me (mainly neck issues, not wrist), I put my Macbook on the desk, adjusted the chair height so my forearms were horizontal, and put an external monitor on a tall pedestal so that I could look straight out instead of having to bend my neck down all the time to look at the laptop screen. I don't use the laptop screen at all (it's blanked out).

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