From typing and texting to cooking, cleaning, and hobbies, our hands and wrists are constantly at work. Over time, repetitive movements, poor positioning, or prolonged strain can lead to pain, stiffness, or injury.
The good news? Small ergonomic changes can make a big difference.
“Many hand and wrist injuries develop gradually,” says Bryce Browning, OTD, an occupational therapist at The Iowa Clinic. “Improving ergonomics early can help reduce stress on the joints, tendons, and nerves – and prevent problems before they start.”
Here are five simple, everyday ways to improve your hand ergonomics at work and at home.
1. Keep your wrists in a neutral position.
How you position your wrists throughout the day plays a major role in hand and wrist health. When wrists are repeatedly bent up, down, or to the side, it increases stress on the tendons and nerves that run through the wrist.
Maintaining a neutral, straight wrist position helps reduce unnecessary strain – especially during activities like typing, using a mouse, or scrolling on your phone. Over time, poor wrist positioning can contribute to discomfort and conditions such as carpal tunnel syndrome.
2. Use less force than you think you need.
May people grip tools, utensils, or devices more tightly than necessary without realizing it. While this may feel natural, excessive gripping places added stress on the muscles and tendons of the hands and forearms.
Over time, this constant tension can contribute to fatigue, soreness, and overuse injuries such as tendonitis. Learning to relax your grip — especially during repetitive tasks — helps reduce strain and allows the hand muscles to work more efficiently.
Choosing tools or everyday items with comfortable, larger handles can also help reduce the amount of force your hands need to use.
3. Build in short breaks for your hands.
Repetitive motion is one of the most common contributors to hand and wrist discomfort. When the same movements are repeated for long periods without rest, tissues don’t have time to recover.
Taking short, frequent breaks throughout the day allows your hands and wrists to reset. These breaks don’t need to be long — even a few seconds to stretch, relax your fingers, or change positions can reduce fatigue.
“Giving your hands a chance to rest is just as important as strengthening them,” Bryce explains. “Small breaks can make a big difference over time.”
4. Make small adjustments to your workspace.
Your workspace setup has a direct impact on how your hands and wrists function throughout the day. Poor desk ergonomics can force your hands into awkward positions, increasing strain during tasks like typing or mouse use.
Adjusting your chair, desk, keyboard, or mouse so that your arms and wrists are well-supported helps promote healthier movement patterns. Keeping frequently used items within easy reach can also reduce unnecessary strain caused by repeated stretching or awkward positioning.
Even small workspace changes can improve comfort and reduce the risk of developing repetitive motion injuries.
5. Listen to early warning signs.
Hand and wrist discomfort often starts subtly — with occasional soreness, stiffness, tingling, or fatigue. These early signs are your body’s way of signaling that something may need attention.
Ignoring symptoms or pushing through discomfort can allow minor issues to progress into more serious conditions. Paying attention to how your hands feel and making adjustments early can help prevent long-term problems.
“If symptoms persist or start interfering with daily tasks, that’s usually a sign it’s time to take a closer look,” Bryce says.
When Ergonomic Changes Aren’t Enough
While ergonomic improvements are an important first step, some hand and wrist conditions require additional support. Occupational hand therapy can help address pain, restore function, and prevent further injury through targeted exercises, activity modifications, and custom treatment plans.
“Our goal is to help patients use their hands comfortably and confidently in their everyday lives,” Bryce says. “Sometimes that starts with small changes, and sometimes it means a more guided approach.”
If hand or wrist discomfort is affecting your daily activities, occupational hand therapy may help. Call 515.875.9706 or schedule an appointment online today.
BryceBrowning , OTD
Bryce Browning, OTD, OTR/L, brings nearly two years of experience specializing in outpatient hand therapy to The Iowa Clinic. Passionate about helping patients regain their independence and sense of identity, Bryce enjoys seeing the joy on a patient’s face when they can perform everyday tasks again, such as cutting food or washing their hair. He views hands as vital tools in our daily lives and loves witnessing the progress his patients make throughout their healing journey.
Outside of work, Bryce enjoys spending time with his fiancée and pitbull, working out, playing video games, visiting zoos, watching the Denver Broncos, and exploring new restaurants. If Bryce weren’t an occupational therapist, he might have pursued a career as a zookeeper.