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Writing is a fundamental skill that many of us rely on daily, whether it be for work, school, or personal reasons. However, excessive writing can sometimes lead to aches and pains in our hands, wrists, and fingers, hindering our ability to produce written work comfortably and efficiently. Whether you’re a student faced with endless essay assignments or a professional who spends hours jotting down notes, finding ways to avoid hand pain when writing a lot is crucial for maintaining productivity and overall well-being. In this article, we will explore various techniques and strategies to alleviate hand pain, as well as preventive measures that can help you sustain a pain-free writing experience. With these tips, you can ensure that the act of writing remains enjoyable and comfortable, without sacrificing the quality or quantity of your written work.
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 67,957 times.
Have you ever been able to write an essay for a while and then your hands get tired? While this annoyance may seem like a trivial matter, the wrong posture and grip can actually cause problems in the long run. To write as comfortably as possible and avoid hand pain, it’s a good idea to spend some time learning writing techniques and pain relief tips.
Steps
Practice correct writing technique
- Make sure the pen is smooth when writing, without losing focus or dragging across the paper.
- Avoid buying pens that rattle or leave ink dots when writing.
- Light pens are easier to balance, so are ideal for long periods of writing. With pencils, try choosing a darker type that can be used with less force, such as a 2B pen. [1] X Research Source
- Hold the pen back up, leaving a little space away from the nib. [3] X Research Sources
- Fountain pens are ideal for most people, because you don’t have to press too hard on the page.
- Avoid using a ballpoint pen if you’re not comfortable, as the design of ballpoint pens requires you to press harder when writing. Ballpoint pens are also often produced cheaply. [4] X Research Sources
- Don’t get discouraged and switch to the wrong spelling even though you can write faster.
- Try using gel pens or water-based ballpoint pens. This is a worthy investment if you regularly write for a long time. Some gel and water-based inks also flow smoothly enough that you don’t have to squeeze and press hard.
- The most common way to hold a pen is to place the pen on the index and middle fingers, using the thumb to hold the pen in place. Another way to hold the pen is to place the index and middle fingers on top, the thumb holding the pen. [7] X Research Sources
- Another less common way of holding the pen is to clamp the pen between the index and middle fingers, holding the pen in place with the thumb.
- Calligraphers (experts in fine handwriting) usually hold the pen with their thumb and index finger, resting the pen lightly on the tip of the index finger.
- Is your hand in a neutral position? You should try to keep your wrist straight, do not bend or bend your wrist when writing.
- Do you have to stretch or strain to reach the page or table top? Move the table, chair, and paper until it feels comfortable.
- Are other things around the workplace comfortable? Is the height of the table and chairs right for you? Can you see and reach the page without straining or stooping? Are other essentials (like staples or phones) within reach?
- Do your wrists, arms, and elbows have support, at least when you stop writing?
- When you have to sit and write for a long time, you should change your posture. Sit back and forth in a chair, trying to lean back from time to time.
- Maintain the correct posture for proper breathing – slouching can lead to a decrease in oxygen levels, as you will then be using the top of your lungs instead of the bottom of your lungs to breathe, and that’s how you breathe. inefficient due to reduced gravity. [8] X Research Sources
Take a break from time to time
- Take a walk outside if you have time.
- Take advantage of quick hand and finger exercises during the break.
- If you need to write a lot, try writing in short bursts instead of writing all at once for a long time.
- Reducing stress by getting outdoors and participating in other activities is an especially important step in writing and helps writers avoid running out of ideas.
Relax your hands
- Repeat the entire movement with the other arm about 5-100 times.
- Repeat this movement several times, but alternately making three types of fists: fists with fingers extended, fists into fists, and fists with fingers bent like hooks. [9] X Trusted Source Harvard Medical Schop Go to Source
- Do the pen grip exercise regularly to prevent cramps.
- Do this exercise for both hands.
- You can also do this exercise with your palms facing out, fingers facing up, and still pulling your fingers toward you.
- Relaxation balls are available at most major stores and online supplies.
- Hold this position for about 10-15 seconds.
- This exercise helps to relax the fingers, hands and upper arms, and improves blood circulation.
Consider medical treatment options
- Some solutions include aligning your workspace to suit your size and work habits (such as a more appropriate height desk, sloping or raised table top), recording facilities, and more. and other ways of taking notes (such as transcribing or typing instead of handwriting).
- Your doctor can also recommend an ergonomics specialist and make suggestions for improving your space and work habits.
- You can also make your own with two straight, narrow objects (such as two pieces of cardboard), gluing one on the tip of your finger and the other on the end of your finger.
- Seek medical attention if fingers feel pins and needles or are numb. These are signs that there is not enough oxygen and blood flow to the injured area.
- Pharmacies and online providers sell a variety of braces.
- Wear the splint for 2-3 weeks at night. Symptoms are often worse at night, because the hand is bent more when you sleep.
- While not always effective, finger splints do not have the side effects of drug treatments.
- NSAIDs are not effective in treating carpal tunnel syndrome.
- Long-term use of NSAIDs for pain relief is often associated with stomach bleeding, ulcers, and an increased risk of heart attack.
- Antichpinergic drugs such as Artane and Cogentin are preferable for the treatment of spasticity in writing (dystrophy of the hand.) [14] X Source of Study
- Steroid injections are commonly used to treat tendinitis, popliteal arthritis, carpal tunnel syndrome, elbow pain syndrome, and rotator cuff tendinitis.
- Side effects of corticosteroid injections include: pain within 1-2 days of injection, hyperglycemia, thinning of the skin, lightening of skin color, tendon weakness, and allergic reactions in rare cases.
Advice
- If your hand continues to hurt, relax for about 5 minutes. This may be enough to give the hand a rest.
- Try a hand massage to loosen tight muscles.
- Make sure your right arm is supported when you write. You will tire faster if you have to support the weight while writing.
- Buy a document stand, a sloping writing desk, or a small writing desk to make working more comfortable.
- Try different types of pens. Go online and look up “Ezgrip,” “Pen Again,” or Pilot’s “Dr. Grip.”
- Stop writing from time to time. Set an alarm if you often work so hard that you forget the time. If the content of your notes stresses you out (either because it’s an important topic or because it affects your rankings), for example, take the initiative to relax your mind and body while you write.
- Try using a different method of taking notes, such as typing.
- If you use a computer to type, you need to keep your wrist in a neutral position and do not type too hard. Unlike typewriters, computers are most effective when you’re just touching them lightly, and you’ll be much gentler with your hands.
- Try not to press too hard on the paper when writing. You will have more hand pain, the writing will not be beautiful and it will be more difficult to erase.
Warning
- This article focuses on hand pain when writing, but other tasks that use fine motor skills can also cause hand pain. Sewing or other dexterous work will add to your pain.
- The constant pain can lead to hand problems if you continue to write. If the pain is severe or doesn’t go away, ask your doctor to help you find preventive measures.
- Heavy writing and similar activities can also cause strain on the back, neck, arms, and eyes, especially when the workplace is poorly organized. Do not ignore it if you feel pain in other places.
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 67,957 times.
Have you ever been able to write an essay for a while and then your hands get tired? While this annoyance may seem like a trivial matter, the wrong posture and grip can actually cause problems in the long run. To write as comfortably as possible and avoid hand pain, it’s a good idea to spend some time learning writing techniques and pain relief tips.
In conclusion, hand pain can be a common issue faced by individuals who write extensively. However, there are several effective strategies that can be implemented to alleviate and even prevent hand pain. These include maintaining proper posture and ergonomics, using the correct writing tools with a comfortable grip, taking regular breaks to rest the hand, and performing hand exercises and stretches to improve flexibility and reduce tension. Additionally, incorporating mindful writing techniques and adopting alternative methods of writing, such as using voice recognition software or a keyboard, can significantly reduce hand pain. By implementing these measures and being attentive to the needs of our hands, we can avoid the discomfort and potential long-term consequences of hand pain, ensuring a more comfortable and enjoyable writing experience.
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