Forearm pain in desk workers is becoming more prevalent due to the increased time spent working on either the laptop or computer. The two most common causes of forearm pain include overusing the muscles and a poor ergonomic setup of the work environment.
Forearm pain and tightness can lead to referred symptoms down into the wrist and hand as many of the muscles that control your fingers originate in the forearm.
How do you treat forearm pain?
There are a few treatment options to treat forearm pain and tightness.
Rest the forearm and avoid any aggravating activities
Use an ice pack over the forearm if there is inflammation and swelling observed
Use heat over the forearm muscles if they are feeling tight
Wear a compression garment to provide temporary relief and support
Consult with a physiotherapist for an individualised advice and treatment plan
How do you prevent forearm pain from reoccurring?
Have a good ergonomic desk set up
Is your desk chair at the right height?
If the chair is too high or too low, it will cause pain in the forearm overtime
The elbow needs to be at a comfortable 90 deg angle, whether you are standing or sitting. The forearm should be supported
Using ergonomically designed keyboards or mouse
2. Minimise sedentary behaviour
Regular breaks should be taken throughout the day, especially if your job requires you to be at your desk for the whole duration. Ideally changing positions every hour will reduce the chances of muscle fatigue.
3. Stretch the forearm muscles regularly
These stretches can help reduce the stiffness in the forearm, wrist and hands:
Forearm extensors
Have your arm out straight, fingers pointing towards the floor. Add a little pressure to your wrist with your other hand. Hold for 15 seconds. Repeat on the other side.
For a deeper stretch, go down onto your hands and knees. Place the back of your hands on the floor, fingers pointing inwards. Hold for 15 seconds
Forearm Flexors
Have your arm out straight, fingers pointing towards the ceiling. Add a little pressure to your wrist with your other hand. Hold for 15 seconds. Repeat on the other side.
For a deeper stretch, go down onto your hands and knees. Place the palms of your hands on the floor, fingers pointing towards your knee. Hold for 15 seconds
Wrist rolls - Roll your wrist clockwise and anti clockwise.
4. Strengthen the forearm muscles
Resistance exercises are important to build the strength in the forearm muscles and prevent the pain from occurring. Choose an appropriate weight for the following exercises. Usually a 0.5kg dumbbell is a good starting weight.
Wrist flexion - Resting your forearm on the table with your hand hanging off the edge, palms facing upwards, bend the weight inwards x 10
Wrist extension - Resting your forearm on the table with your hand hanging off the edge, palms facing downwards, bend the weight inwards x 10
Wrist pronation/supination - Turning your wrist over x 10
Our Physiotherapists at UPG studio have experience in the assessment, treatment and management of forearm pain. We ensure a comprehensive assessment is completed not just for the symptoms presented, but also to address the underlying causes and contributing factors. Our detailed rehabilitation plans are tailored to each individual to ensure the best possible outcome.