Prevent Hand Pain from Excessive Writing

Have you ever written an essay and gotten a really dead hand after a while? Read on to learn how to prevent this from happening again!

Steps

  1. Choose a pen that is comfortable. In general, look for a wider barrel (larger diameter) with a padded grip.
    • Make sure the pen writes smoothly, without skipping or dragging along the page.
    • Avoid buying pens that rattle or leave behind blotches of ink.
  2. Grasp the pen loosely. Do not clench your fingers around the pen or grip it too tightly. You don't need to strangle it, just pull it against the page.
  3. Do not press the pen heavily against the page. Get a good pen so you don't have to press hard, then pull the pen lightly and evenly against the paper. If you prefer pencil, try the next softer lead.
  4. Write with your arm, not your fingers. Writing is not drawing! Keep your hand and wrist still, and move your whole arm using the elbow and shoulder (like you are writing on a whiteboard).
  5. Look at your hand position and evaluate it. You may not have paid much attention to how to hold a pen since you were in early elementary school, but pay attention now.
    • Is your hand position neutral? Try to hold your wrist straight and don't turn or bend it as you write.
    • Are you reaching or straining in any way to reach the page or the desk? Move the desk, chair, and paper until you are comfortable.
    • Is the rest of your Use an Ergonomic Chair Correctly? Are the chair and desk at the right heights for you? Can you see and reach the page without straining or crouching? Are other items you need (such as the stapler or telephone) within easy reach?
    • Are you relaxed?
    • Are the rest of your wrist, arm, and elbow supported, at least when you are not actively writing?
  6. Practice good posture. If you lean over your work, your neck, shoulders, and arms will tire that much faster. For longer writing sessions, vary your posture. Lean one way and the other in your chair. Lean back for awhile.
  7. Take breaks. Leave yourself extra time for writing. Unless this is the big, final test and you have no choice, stand up every hour, or less, and walk around for a minute or two. Relax your hands, arms, and wrists during this time.
  8. Set down the pen any time you're not writing. For instance, if you pause for a few moments to compose your next thought, set the pen down, relax your hand, recline in your chair, and even stand up and walk around a bit.
  9. Do hand exercises with your writing hand. Grab the pen or pencil and twist it between your fingers. Open and close your hand. Gently stretch your fingers and wrists.
  10. Limit total daily writing time. If you've been at it for several hours, come back later or even the next day.
  11. Keep writing sessions short. If you have a lot to write, try writing in several smaller sessions rather than one long one.
  12. If you type, do so correctly.
    • Keep your wrist position neutral. Do not bend your wrists in or out, up, or especially down while you type.
    • Use a keyboard tray to adjust the position of the keyboard.
    • Make sure your arm position and body positions are neutral.
    • Do not hammer the keys. Computers, unlike typewriters, work best if you use a light touch, and you'll be far gentler on your hands.
  13. Do something else the next day. If a test, writing assignment, or some important thought kept you writing extensively yesterday, use today to get some exercise and get out a bit.
  14. Talk to your doctor if you experience pain often or excessively when writing or it doesn't respond to measures you can take yourself. If most of your writing is for school or work, ask whether accommodations or arrangements can be made. Effective accommodations may be very simple and inexpensive, but you must first ask for them. Remember, you are the only one who knows what it feels like to you to write. Your doctor can help to make recommendations and ask that they be implemented. Would any of these accommodations make your work more manageable?
    • A workspace more suited to your size or work habits (e.g. a chair and table of a more suitable height, a slanted or elevated work surface)
    • A different selection of writing implements
    • Regular breaks
    • Additional time to complete writing-intensive tasks
    • A different means of writing (such as dictation or typing in lieu of writing longhand)
    • A different blend or proportion of writing and non-writing tasks.
    • An ergonomic evaluation from an expert who can offer suggestions about your work space and work habits

Stretching Exercise For The Wrist

This will help prepare your wrist and relax it. Follow these steps to make it easier to write.

  1. Lift your wrist as high as it will go with fingers dangling, like you are hanging a cloth ribbon on a clothesline above your head.
  2. Lift your fingers, drop your wrist and slowly lower your wrist as far as it will go, like you are smoothing out the wet ribbon.
  3. Slowly raise the hand again, as though you have a balloon attached to your wrist.
  4. Do the other arm for balance.
  5. Repeat 5-100 times.

Tips

  • Make sure your arm is supported while you write. If you have to support the weight the whole time, you will tire more quickly.
  • Bring your writing to you. Try a document stand, slanted drafting or writing table, or even a lap desk to arrange your work comfortably.
  • Look in office or stationery stores for add-on grips that go on the pen.
  • If your hand continues to ache, relax for about 5 minutes. It may be enough just to give your hand a rest.
  • Try a hand massage to relax tight muscles.
  • Try different types of comfort pens. Do a web search on "Ezgrip",or "Pen Again" or try Pilot's "Dr. Grip" line for example.
  • Step back from your writing now and then. Set a timer if you tend to get absorbed in your work. If what you are writing is making you tense (because it is an important subject to you or because you will be graded on it, for instance), consciously relax your mind and body from time to time as you write.
  • Try a fountain pen, gel or rollerball pen. If you write often for long amounts of time you can make no better investment. Some gel and liquid inks may also flow smoothly enough to help discourage you from clenching and pressing.
  • Try not to press hard on the paper you are writing on. It only makes your hand hurt worse, it doesn't look good on paper, and it's also harder to erase if you mess up!
  • Try using a different method instead of writing, such as typing.

Warnings

  • Continuous pain can lead to hand problems if you continue to write. If your pain is severe or does not stop, ask a doctor or have a family member help you to do so.
  • Extended writing and other close activities can also cause strain to the back, neck, arms, and eyes, especially if your workspace is arranged poorly. If you experience pain elsewhere when writing, address it, too.
  • This article focuses on hand pain from writing, but other close work that uses fine motor skills can cause hand pain, as well. If you do needlework or other fine work, you may be adding to the effects.

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