Relief for Repetitive Strain from Typing
Hours of typing and mousing can leave the hands, wrists and forearms aching, stiff or tingling — often grouped as repetitive strain injury (RSI). Caught early, it usually responds well to simple changes; ignored, it can become stubborn.
Ease the strain now
- Wrist stretches: gently extend and flex the wrist, holding each 15–20 seconds.
- Forearm release: massage the muscle just below the elbow, where typing tension gathers.
- Finger and hand shakes to restore circulation.
- Acupressure: gentle pressure on the inner forearm points can ease tension — see micro-break acupressure.
If you want a simple routine to follow, the four movements below are adapted from an NHS hand-therapy leaflet. Do them gently and without force, taking the wrist through as full a range as is comfortable: aim for 10–20 repetitions of each movement every 1–2 hours of typing, and hold the stretch for longer — the leaflet suggests a total of 3–5 minutes.
1. Wrist bends. Fingers relaxed, bend the wrist forwards, then backwards.
2. Palm turns. Elbow at 90° against your side, wrist straight; turn the palm down, then up — like turning a page.
3. Side-to-side tilts. Palm down, tilt the hand towards the thumb, then towards the little finger.
4. Wrist stretch. Rest the forearm on the desk with the hand over the edge (or press the back of the hand with your other hand) and let the wrist ease into a gentle stretch.
Fix the setup
Most RSI comes from posture and repetition, so change the source: keep wrists neutral (not bent up), forearms roughly level with the desk, and the mouse close so you are not reaching. Take frequent micro-breaks — the single most effective habit — and vary your movements. Building these in is classic low-friction preventive care, and it pairs with easing neck and shoulder tension, which often travels with wrist strain.
When to get help
See a GP or physio if pain persists, worsens, or comes with numbness, tingling or weakness — these can signal nerve involvement such as carpal tunnel syndrome that benefits from earlier treatment. If forearm strain from typing has settled specifically at the outer elbow, it may be worth reading about tennis elbow rather than general RSI — see our comparison of shockwave therapy vs acupuncture for tennis elbow for the treatment options once self-help has plateaued. For self-help and guidance, the NHS has an RSI page, and the Health and Safety Executive covers safe display-screen setup at work.