6 hand, arm, and shoulder disorders seen in desk workers
Long hours spent at the computer, smartphone usage, and repetitive movements throughout the day can strain our hands, arms, and shoulders. Manifesting over time as pain, numbness, limited mobility, and loss of strength, these issues can negatively impact daily life and work productivity.
Our bodies are capable of repairing, to a certain extent, the wear and tear that occurs in tissues during daily use. However, when such wear intensifies due to frequent repetition of movements or when tissue healing is insufficient, tissue integrity can be compromised. Depending on the type of tissue affected, various conditions may develop, and these issues can occur concurrently.
Gereli, A.
1. Nerve compressions
Maintaining the same posture for extended periods while using computers and smartphones, or performing repetitive, strenuous movements in a work environment, can lead to nerve compression in the shoulder, elbow, or wrist areas.
Prolonged immobility and repetitive strain can affect nerves within the channels through which they pass. Nerve compression manifests as pain, numbness, and loss of strength. In advanced cases, muscle wasting and permanent damage may occur.
Treatment: Relief can be achieved through non-surgical methods such as medication, splinting, exercises, injections, and physical therapy. Patients who do not respond to these methods may require surgical nerve release.
2. Tendonitis
Tendonitis is defined as the inflammation of the tendons that connect muscles to bones. Keeping hand and arm muscles constantly contracted or frequently repeating the same movements can cause strain on the tendons. Holding a smartphone for extended periods and continuous typing on a computer are examples of activities that cause such strain.
Constant and repetitive loading can lead to microscopic tears in the tendon fibers. Over time, these tears can cause the tendon to thicken and stiffen.
Tendonitis manifests as pain during the use of the hands and arms, along with stiffness—particularly in the morning. Although it may progress slowly, it can negatively impact daily life.
Treatment: Tendonitis can usually be treated with non-surgical methods such as hot or cold therapy, physical therapy, rest, and painkillers. Surgical intervention may be required in resistant cases.
3. Trigger finger
Trigger finger occurs when the tendons that move the fingers thicken and become caught in the sheaths through which they pass. This condition, which can develop following prolonged tendon issues, causes catching, locking, and pain in the fingers.
Repeatedly performing the same movements with the hands and fingers can strain the tendons. Repetitive motions made while using computers and smartphones are also significant factors in this regard.
Treatment: Limiting activities that strain the hand and the excessive use of devices, combined with medication, can provide relief. In persistent cases, surgical release of the sheath where the tendon gets caught may be required.
4. Calcification
The cartilage tissue covering the ends of bones in the joints facilitates smooth and easy movement. Although durable despite its thin structure, this tissue has a limited capacity to repair itself when damaged.
Excessive and repetitive finger movements can increase the load on the joints. As the cartilage wears down over time, the underlying bone surfaces may become exposed. This condition can lead to joint pain, restricted movement, and, in advanced stages, finger deformities.
Treatment: Management of computer and smartphone usage, physical therapy, and medication may be employed. For patients who do not achieve sufficient relief with these methods, surgical stabilization of the affected joint—also known as joint fusion—may be necessary to alleviate pain.
5. Cysts in the joints
Movements that place constant strain on the hands can lead to repetitive stress on the finger joints and the ligaments supporting them. Over time, this may result in a loss of flexibility, restricted joint movement, and pain.
Continued strenuous use can lead to the formation of cysts around the joints. These cysts may manifest as pain during finger movement and morning stiffness.
Treatment: Avoiding strenuous movements and using medication can help alleviate symptoms; however, the recovery process may be lengthy.
6. Shoulder muscle tear
The muscles in the shoulder region enable arm movement and keep the shoulder joint in place. Repetitive movements performed during daily activities—such as cleaning or lifting and lowering objects—can strain these muscles.
Over time, tears may develop in the tendons that attach the muscles to the bone. Due to the limited healing capacity of these areas, tears that fail to heal properly can lead to persistent pain and restricted movement. Continued strain on the shoulder can cause the tear to enlarge.
Treatment: For suitable patients, non-surgical methods are prioritized first, and these can often provide relief. Surgical repair is considered for patients with full-thickness tears or those whose symptoms persist despite non-surgical treatments.
How did working from home affect the hands, arms, and shoulders?
With the COVID-19 pandemic, working from home became widespread, and issues typically encountered in office environments shifted to the home. The increased use of computers and smartphones coincided with the blurring of boundaries between work and daily life.
Homes transformed into spaces for work, education, exercise, and socializing. The addition of daily chores—such as cleaning and meal preparation—further increased the strain on hands, arms, and shoulders. Consequently, these issues, previously seen primarily among office workers, began to affect a much broader demographic and age range.
6 measures to protect hand, arm, and shoulder health
Making certain changes to your daily habits can help reduce the risk of developing problems associated with overuse.
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 strain on these areas.
Avoid repetitive, strenuous movements. Actions such as constant gripping, rubbing, or heavy lifting can increase the load on your tissues.
Do not remain in the same position for extended periods. Holding an object or maintaining a static posture requires muscle activity. Avoid keeping your hands, arms, and shoulders in awkward positions for long hours; for instance, do not constantly carry your phone in your hand.
Take regular breaks. Pause your activity for five minutes every half hour. Use these breaks to relax your hands, arms, and shoulders.
Pay attention to your posture. Make an effort to keep your torso upright while working and ensure your shoulders do not slump forward.
Incorporate flexibility into your exercise routine. If you exercise, include movements that improve flexibility and muscle circulation alongside your strengthening exercises.