Computer Elbow: How Office Ergonomics Contribute to Elbow Pain

2021_09_ Computer Elbow _361621-Blog

The elbow is a complex joint that allows you to extend, flex, and rotate the hand and forearm. Because most arm movements are a combination of these actions, elbow pain can render many of these movements difficult to nearly impossible. For those who work at a computer, elbow pain can slow you down, negatively affecting your productivity.

While working on a computer may not be as demanding as other activities, it can still leave you with painful wear-and-tear injuries that can interrupt your workday. Airrosti providers can help you understand your injury and give you the tools needed to address problems as they appear. Consult with an Airrosti provider today to start your recovery.

Elbow Pain at the Office

For office workers, a case of “computer elbow” can often stem from poor posture or sustained repetitive movements.

Nerve Entrapment. If you tend to slouch over your computer or lean on your desk while typing, you may be putting too much pressure on your elbows. Excessive pressure from poor posture can cause the ulnar nerve that runs along the outside of your elbow to get pinched or trapped in an uncomfortable position. Common signs of nerve entrapment include arm numbness, tingling, and hand weakness.

Elbow Tendinopathy. While overuse injuries like tennis elbow and golfer’s elbow most often affect athletes, they can also develop in office workers. Repetitive movements with a mouse and keyboard can be just as hard on the tendons as throwing a ball or swinging a racket. Signs of elbow tendinopathy include elbow pain when using the wrist, pain when using a mouse or keyboard, and grip weakness.

Tips to Help Improve Your Workspace

Switch to a Standing Desk

Try switching between sitting and standing at work to help give your back a break and reset your posture. If you use a standing desk, make sure the desk height is set so that your monitor is at eye level and your elbows bend at a 90-degree angle.

Try New Equipment

Make sure your mouse is the right size and shape for your hands. A mouse that’s too small can cause muscle tension to build in the hands, wrists, and arms. You can also add a wrist pad to your desk to help elevate your arms and reduce pressure on the nerves.

Give Your Elbows a Break

Scheduling regular breaks to pull yourself away from your keyboard can improve your productivity in the long run. Your body needs a break from repetitive movements, even if those movements are considered minimal. Plus, scheduling regular breaks from work to relax and stretch can help you mentally reset, refocus, and reduce stress.

Get Rid of Elbow Pain with Help from Airrosti

Airrosti providers aim to uncover the root cause of pain and treat injuries at the source by combining myofascial release with at-home active care exercises for strength and mobility. This targeted treatment plan leads to efficient, long-term injury resolution in as few as three visits (based on patient reported outcomes).

Schedule an appointment with Airrosti today and return to your workspace pain free. We offer in-office and virtual visits to best suit your needs.

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