Hand & Forearm Overuse at Work

June 02, 2025

If you have a job where your hands and arms are involved in ongoing or repeated movements – think typing or lifting – then you could be at risk for work-related overuse injuries.

Many people think of carpal tunnel syndrome when it comes to hand, thumb or wrist overuse injuries. But it’s also possible to have overuse pain in your forearm, neck, legs and back. This can occur if you are not practicing good workplace ergonomics.

Dealing With Hand Overuse Symptoms

Doug Poplin, MD, medical director, Franciscan WorkingWell, suggests taking frequent work breaks if you are dealing with forearm, thumb or hand pain that could be related to workplace overuse.

“Try to alternate activities during short, micro-breaks. Get up and do some filing or other activities that take you away from constant keyboarding,” he said.

Gently massaging your hands and arms throughout the day may also help reduce soreness.

If your pain persists, Dr. Poplin recommends working with a physical therapist or occupational therapist. These therapists can teach you how to add targeted stretching routines to your day. Stretching exercises can help reduce the risk that minor hand or forearm pain becomes more severe.

Setting Up An Ergonomic Workstation

Redesigning your workspace with ergonomics in mind may help reduce some of the overuse pain you’re feeling in your hand and arms.

Consider using either a keyboard tray holder or a standing desk, so you’re not tempted to rest your forearms against your desk edge all day. This negative posture can fatigue your forearms and lead to both forearm and hand discomfort.

Watch tips for setting up your workstation with ergonomics in mind in this helpful video.

When To Seek Medical Care

If you struggle with hand or forearm pain or numbness for several months without relief, consider talking with your primary care physician. Your provider will help you determine if your pain is related to repetitive movements or other causes. These can include arthritis in your hand or De Quervain's tenosynovitis, a painful condition that affects the tendons of the thumb.