I Can Hardly Type on a Computer Anymore: Can You Help?

Pain with typing or texting may result from conditions like carpal tunnel syndrome, repetitive strain injury (RSI), or simply overuse. Fortunately, various strategies and techniques are available to manage and alleviate typing-related pain.

One of our many services at Advanced Pain Management in Castro Valley, California, is diagnosing and treating upper extremity pain. Whether in your fingers, wrists, elbows, or all of the above, upper extremity pain can make it hard to accomplish your daily routine.

Led by pain management specialist Ravi Panjabi, MD, our team can help. Check these tips for relieving pain caused by typing or texting.

1. Take regular breaks

It may sound too easy, but one of the most important things you can do to prevent and alleviate typing-related pain is to take regular breaks. Set a timer to remind yourself to pause every 20-30 minutes.

During these breaks, stretch your fingers, wrists, and arms to improve circulation and reduce muscle tension.

2. Optimize your workspace

Evaluate your workstation setup to ensure it promotes good ergonomics. Adjust the height of your chair and desk so your arms are parallel to the floor and your wrists remain in a neutral position while typing.

Invest in an ergonomic keyboard and mouse that provide adequate support and reduce strain on your hands and wrists.

3. Practice proper typing technique

Pay attention to your typing technique to minimize strain on your hands and wrists. Keep your wrists straight and fingers relaxed.

Type with a light touch, avoiding excessive force. Consider learning touch typing techniques to improve efficiency and reduce unnecessary movement.

4. Use assistive technology

Explore the use of assistive technology to make typing more comfortable. Speech-to-text software allows you to dictate text instead of typing it manually, reducing the strain on your hands and wrists.

Alternatively, ergonomic keyboards and mice with features like adjustable tilt and split designs can provide better support and comfort.

5. Use cold and heat

Cold and heat therapy can help alleviate pain and inflammation associated with typing-related discomfort.

Apply an ice pack wrapped in a towel to the affected area for 15-20 minutes to reduce swelling and numb pain. Use a heating pad or warm compress to relax tense muscles and improve blood flow.

6. Try pain relief medication

Over-the-counter pain relievers such as ibuprofen or acetaminophen can temporarily relieve typing-related inflammation and pain.

However, use these medications sparingly and schedule a visit to Advanced Pain Management if you experience persistent or worsening discomfort.

7. Schedule a visit

Make an appointment with Dr. Panjabi if you struggle with typing-related pain despite trying these self-care measures.

Addressing typing-related pain promptly can prevent long-term complications, including:

Carpal tunnel syndrome
Cubital tunnel syndrome, affecting the ulnar nerve in the elbow
Early osteoarthritis and other degenerative changes
De Quervain’s tenosynovitis, inflammation, and tendon thickening at the thumb’s base

Based on evaluation results, Dr. Panjabi creates a targeted treatment strategy that may include physical therapy, pain medication, bracing, platelet-rich plasma (PRP) injections, and other therapies to relieve current symptoms and prevent further damage.

Schedule a visit at Advanced Pain Management today by calling the office or requesting an appointment online.