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Preventing Wrist & Elbow Strain While Working From Home

September 2, 2025
How-to

Working from home offers flexibility and comfort, but it also brings new challenges for your body. Long hours at a computer or laptop can lead to wrist pain, elbow strain, and even conditions like carpal tunnel syndrome or tennis elbow. The good news? With a few simple adjustments and exercises, you can protect your joints and improve your comfort throughout the day.

Why Wrist and Elbow Strain Happens

Most wrist and elbow discomfort comes from repetitive movements, poor posture, or improper workstation setup. Typing, mouse use, and resting arms at awkward angles can put stress on tendons and nerves, leading to stiffness and pain over time.

Quick Ergonomic Fixes for Your Workspace

  • Keyboard & Mouse Position: Keep them at elbow height so your wrists stay neutral—not bent up or down.
  • Chair & Desk Height: Your elbows should rest at about a 90-degree angle, close to your body.
  • Supportive Equipment: Consider a wrist rest or ergonomic mouse to reduce strain.

Simple Stretches & Exercises

Incorporate these short breaks every hour:

  • Wrist Flexor Stretch: Extend one arm forward, palm up, and gently pull back your fingers with your other hand.
  • Wrist Extensor Stretch: Arm forward, palm down, gently pull the hand downward.
  • Fist Opens & Closes: Make a fist, then spread your fingers wide—repeat 10 times.
  • Forearm Rotations: With elbows at your sides, rotate palms up and down to loosen forearm muscles.

These movements keep blood flowing, improve flexibility, and reduce the risk of overuse injuries.

When to Seek Help

If your wrist or elbow pain lingers despite adjustments and stretching, professional support may be needed. At Physical Therapy Partners in Cary, NC, our experienced team creates personalized treatment plans to relieve pain and restore function.

With the right workstation setup and a few daily exercises, you can prevent wrist and elbow strain while working from home. Protecting your joints now will help you stay productive, pain-free, and healthy in the long run.