Hand, arm, and shoulder disorders observed in desk workers
Long hours spent at the computer, smartphone usage, and repetitive movements throughout the day can strain our hands, arms, and shoulders. When daily tasks such as cleaning, meal preparation, and carrying objects are added to this routine while working from home, the load on these same areas can increase.
Our bodies are capable of repairing a certain amount of tissue wear and tear resulting from daily activity. However, when strain intensifies or the body’s recovery capacity is insufficient, tissue damage can occur. Depending on the affected area, symptoms such as pain, numbness, limited mobility, and loss of strength may develop.
Gereli, A.
1. Nerve compression
Maintaining the same posture for extended periods or performing repetitive, strenuous movements while using computers and smartphones can increase pressure on nerves. Nerves around the elbow and wrist are particularly susceptible to this type of strain.
Nerve compression can manifest as pain, numbness, tingling, and loss of strength. In advanced cases, muscle wasting and permanent loss of function may occur.
Treatment: Depending on the affected nerve and the severity of the compression, approaches may include modifying usage habits, using splints, performing exercises, and employing other non-surgical methods. Surgical release is considered for patients who do not respond adequately to treatment or who have significant nerve damage.
2. Tendonitis and tennis elbow
Tendonitis is defined as inflammation of the tendons, which connect muscles to bones. Prolonged contraction of hand and arm muscles or frequent repetition of the same movements can strain the tendons. Examples of activities that cause such strain include holding a smartphone for long periods, typing on a computer, and wringing out a cloth.
Tendon issues can present as pain during activity and stiffness, particularly in the morning. Continued strain can lead to prolonged symptoms.
Tennis elbow is a condition associated with wear and tear and small tears in the tendons connecting forearm muscles to the outer part of the elbow. It is characterized by pain and tenderness on the outer side of the elbow. Movements such as gripping, squeezing, and lifting objects can aggravate the pain. Treatment: Management of movements that aggravate pain, appropriate rest, physical therapy, personalized exercises, and—when necessary—medication may be employed. Surgical options may be considered in cases that are prolonged and do not respond to non-surgical treatments.
3. Trigger finger
Trigger finger occurs when the tendons that move the fingers catch or get stuck, preventing them from gliding smoothly through their sheaths. Thickening of the tendon or narrowing of the sheath it passes through can cause problems when bending or straightening the finger.
Catching, locking, and pain in the fingers are the primary symptoms. Repetitive gripping motions can aggravate symptoms and make performing daily tasks difficult.
Treatment: Relief can be achieved by reducing activities that strain the finger and through non-surgical treatments recommended by a physician. In persistent cases, surgical release of the tendon sheath may be required.
4. Joint degeneration (Osteoarthritis)
The cartilage tissue covering the ends of bones in the joints ensures smooth and easy movement. Although durable despite its thin structure, this tissue has a limited capacity to heal itself once damaged.
The gradual wear and tear of cartilage can lead to changes in joint surfaces. The condition manifests with pain, swelling, stiffness, and limited range of motion. In advanced stages, finger deformities may develop. Strenuous and repetitive use can exacerbate existing joint symptoms.
Treatment: The aim is to alleviate symptoms through activity modification, physical therapy, and medication. For patients who do not achieve sufficient relief with these methods, surgical options are considered based on the specific joint affected. In appropriate cases, surgical joint stabilization—also known as joint fusion—may be performed to reduce pain.
5. Ligament strain, tissue hardening, and cysts
Actions such as wring-drying cloths, opening jars, and gripping heavy objects can strain finger joints and the ligaments supporting them. Holding a phone or tablet in the same position for extended periods can also create constant load and pressure on specific areas.
Repetitive strain can lead to pain, swelling, stiffness, and limited mobility. Tenderness and superficial tissue hardening may occur in areas where the device makes constant contact.
Cysts originating from the area around joints or tendons can also develop in the hands and fingers. The exact cause of these cysts—known as ganglia—is not always known; it is incorrect to attribute them solely to computer or phone use.
Treatment: For complaints related to strain, reducing the load and adjusting usage habits are important. Regarding cysts, treatment is planned based on the location of the cyst and the symptoms it causes. While some asymptomatic cysts can simply be monitored, various treatments may be considered in cases involving pain or limited mobility.
6. Shoulder muscle tear
The muscles in the shoulder area enable arm movement and maintain the stability of the shoulder joint. Daily activities such as cleaning or lifting and lowering objects can strain this area, especially when performed repetitively or with heavy loads.
Shoulder muscle tears typically occur in the tendons that connect the muscles to the bone. Due to the limited healing capacity of these tissues, some tears can lead to persistent pain, loss of strength, and restricted movement. Continued strenuous use can cause the tear to worsen.
Treatment: For suitable patients, the initial goal is to alleviate symptoms using non-surgical methods. Modifying activities that aggravate pain—such as heavy lifting and overhead movements—also aids in treatment. The decision to proceed with surgical repair is based on the characteristics of the tear, the extent of strength loss, the impact on daily life, and the response to previous treatments.
How did working from home affect the strain on hands, arms, and shoulders?
With the COVID-19 pandemic, a significant portion of work, education, and social interaction shifted to the home environment. Computers, tablets, and phones began to be used for a much larger part of the day.
When working from home, work tasks often blend with daily responsibilities such as meal preparation, cleaning, and childcare. Consequently, opportunities for the hands, arms, and shoulders to rest may diminish. Switching from the computer to the phone, or spending a break doing strenuous housework, can cause the same tissues to remain under strain.
Therefore, when working from home, it is important to evaluate both your work routine and your total daily physical load.
7 tips for maintaining hand, arm, and shoulder health
Minimize unnecessary strain. Remember that your hands, arms, and shoulders are already working throughout the day to meet your basic needs. Limit movements that place unnecessary stress on these areas.
Watch out for repetitive strain. Actions such as constant squeezing, scrubbing, or lifting heavy objects can increase the load on your tissues. Avoid performing strenuous tasks without interruption.
Do not stay in the same position for long periods. Holding an object or maintaining a static posture requires muscle activity. Avoid constantly holding your phone in your hand; use proper support during prolonged use.
Take regular breaks. Pause your work for about five minutes every half hour. Relax your hands, arms, and shoulders during these breaks. Do not fill your rest periods with other tasks that strain the same areas.
Adjust your work posture. Support your back and keep your shoulders relaxed and loose. Position your screen at a height that allows you to view it without leaning forward, and change your posture throughout the day.
Focus on both strength and flexibility in your exercises. In addition to strengthening exercises tailored to your needs, incorporate activities that promote flexibility and range of motion. Do not persist with movements that cause pain.
Regulate children’s device usage. Establish usage limits appropriate for their age and daily needs. Reduce prolonged, uninterrupted screen time; encourage habits such as taking breaks and placing the device on a suitable support.