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.

"Some of the symptoms of someone that might have a work-related musculoskeletal disorder that's more related to that computer use can be pretty widespread," said Kathleen Naylor, DO, a Greencastle sports medicine specialist with Franciscan Health. "Any numbness, tingling, burning sensation in the hands or in the fingers, reduced grip strength, just general stiffness or swelling in the joints."

Key Takeaways: Forearm & Hand Pain At Work

While carpal tunnel syndrome is the most commonly known overuse injury, it is also possible to develop overuse pain in your forearm, neck, and back when workplace ergonomics are not being practiced properly.
Taking frequent micro-breaks and alternating between tasks — such as stepping away from the keyboard to do filing or other activities — is an effective way to reduce forearm and hand soreness throughout the day.
Resting your forearms against the edge of your desk for long periods is a posture that can fatigue the forearms and contribute to both forearm and hand discomfort, which is why using a keyboard tray or standing desk may help.
If hand or forearm pain or numbness persists for several months without relief, it is important to speak with a primary care physician, as the pain may be related to repetitive movements or other underlying causes.

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.

"I think of things more at like a 90 degree level," Dr. Naylor said. "Head should be fairly level, forward facing. You don't want to be looking too far up or down to be able to maintain eye contact with the monitor. Shoulders should be relaxed. Try to maintain a neutral position and relax, relaxed position with your arms hanging at your side. Again, elbows 90 degrees kind of close to the body. Feet should ideally be on the floor, flat on the floor. And that's where having a good chair can be really helpful."

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.