Have you ever written a paper and your hand fell asleep after some time? While this may seem like just a slight annoyance, holding a grip and poor posture while writing can cause serious problems in the long run. To write as comfortably as possible and avoid hand pain, you should take some time to learn the best writing techniques and follow some tips to relieve pain.
Steps
Part 1 of 4: Adopting the Best Writing Techniques
Step 1. Choose an ergonomic pen or pencil
In general, you should be better off with large diameter ones with a padded grip.
- Make sure the pen writes smoothly, without skipping or swiping across the page.
- Do not buy pens that get stuck or leave ink stains.
- Lightweight pens are easier to balance, so they are ideal for writing for long periods. As for pencils, try softer ones, like 2B, which you will be able to hold with less force.
Step 2. Hold the pen without over-tightening
Do not wrap your fingers too tightly around the pen. You don't have to crush it, just slide it across the page. Imagine writing with a feather. Remember, people wrote for hours using feathers and they definitely didn't hold them tight.
- Keep the pen in the back, leaving more space on the side with the writing part.
- Fountain pens are ideal for many types of writers because they don't require you to put a lot of pressure on the page.
- Avoid ballpoint pens if they give you trouble, because their design requires you to apply more pressure against the page. In addition, they are often made at low cost.
Step 3. Write slowly as you start using a new grip
If you previously held the pen incorrectly and are just starting to get used to the new grip, always start slowly. It will take you some time to develop muscle memory, so only increase your speed when you have mastered the correct posture and your writing is accurate.
Do not be discouraged and do not switch to incorrect writing techniques, even if they allow you to be faster
Step 4. Gently press the pen against the page
Buy a quality pen so you don't have to press too hard, then drag it lightly and evenly across the paper. If you prefer to use a pencil, try choosing one with a softer lead.
Try a ballpoint or gel pen. If you often write for a long time, this is a great investment. Some liquid or gel inks flow so well that you won't feel the need to squeeze and press too much
Step 5. Write with your arm, not your fingers
Writing is not like drawing! Keep your hand and wrist still as you move your entire arm, using your elbow and shoulder (as if writing on a chalkboard). Avoid using your finger muscles; this may seem wrong to you, but you should only use your fingers to hold the pen or pencil.
- The most common grip is between the index and middle fingers, using the thumb to stabilize the pen. Another possibility is to place your middle and index fingers over the pen, holding it from below with your thumb.
- Calligraphers (very experienced writers) hold writing instruments with their thumb and forefinger, resting them gently over the knuckle of the index finger.
Step 6. Observe and evaluate the position of your hand
Since elementary school, you probably haven't paid much attention to how you hold your pen, but now you should notice.
- Do you use a neutral position? Try to keep your wrist straight and don't bend it as you write.
- Do you reach out or do you somehow struggle to reach the page or table? Move the desk, chair, and paper around until you feel comfortable.
- Is the rest of the work environment comfortable? Are the chair and desk at the right height for you? Can you see and reach the paper without straining or bending over? Are the other items you need (like the stapler or phone) close at hand?
- Do you have wrist, arm and elbow support, at least when you're not actively writing?
Step 7. Adopt proper posture
Sit with your back straight, shoulders back, chest out, and avoid leaning over your desk. If you lean forward, your neck, shoulders, and arms would tire much sooner.
- For cases where you have to write for a long time, vary your posture. Lean on one side first and then the other on the seat, trying to lean back from time to time.
- Always make sure you are breathing properly; Arching your back can lead to a decrease in oxygen levels in the blood, because this position causes you to breathe using only the upper lungs instead of the lower one, a less effective technique.
Part 2 of 4: Taking Regular Breaks
Step 1. Take breaks to less strain your body
Schedule more time than you need to write. If it's not a final, decisive exam that you're short on time, get up every hour (or more often) and walk for a couple of minutes. As you do this, relax your arms, hands, and wrists.
Walk outside if you get the chance
Step 2. Put the pen down when you're not writing
For example, if you pause for a few moments to reflect on the next sentence, put your pen down, relax your hand, recline your chair, or get up and walk for a few seconds.
Take the time to do some quick hand and finger exercises
Step 3. Limit your daily writing time
If you've been writing for a few hours already, stop and start again later or even the next day. Try to divide your writing time into as many days as possible. It won't be easy when it comes to school or work commitments, but you should do it whenever you get the chance.
If you have to write a lot, try doing it in several short sessions instead of one longer one
Step 4. Do a different activity the next day
If a class assignment, relationship, or strong inspiration forced you to write a lot yesterday, exercise today. Get out of the house for a walk and relieve stress by staying outdoors.
Reducing stress by going out and doing other activities is especially important for creative writing and for preventing writer's block
Part 3 of 4: Stretching the Hands
Step 1. Raise your wrists as high as possible, keeping your fingers down
Imagine you want to hang a bow from a thread that runs over your head. Raise your fingers, drop your wrists and slowly lower them, as much as possible. Imagine pulling the bow. Afterward, slowly raise your hands, as if you have balloons attached to your wrists.
Repeat this from the beginning with the other arm 5 to 100 times
Step 2. Do regular finger and hand tendon stretches
To begin this exercise, stretch your fingers, then close them into a fist before straightening them again.
Repeat the exercise, but each time you close your fingers into a fist, alternate three positions: bend your fingers without closing the last knuckle, form a traditional fist, or hold your fingers on a hook, without bending the first knuckle
Step 3. Do simple exercises for the hand you write with
For example, take your pen or pencil and rotate it between your fingers. You can also open and close your hand, then gently stretch your fingers away from each other, before bringing them back together.
It is important to do exercises with the hand you use to write often to avoid cramps
Step 4. Extend one hand with fingers facing up and palm forward
The simplest way to remember this movement is to imagine making the stop sign. Then, gently pull your fingers towards you with your left hand, bending your right hand back. Hold the position for about 15 seconds.
Repeat this exercise with both hands
Step 5. Reach out one hand in front of you and point your fingers down
You should have your palm towards your chest and your fingers straight towards the floor. Use your other hand to gently pull your fingers towards you. Hold the position for about 15 seconds.
You can also do this exercise with your palm facing forward and your fingers up. In this case, press your fingers towards you anyway
Step 6. Squeeze a stress ball to exercise your wrist and fingers
Stress balls are ideal tools for stretching and strengthening fingers and wrists. They also help build stamina and reduce the likelihood of developing writing pains.
You can find stress balls in almost any hypermarket or on the internet
Step 7. Interlace your fingers and stretch them forward
Make sure you keep your palms facing out as you push your arms away from you. At that point, keeping your arms out, bring them up, with your shoulders aligned with your back.
- Hold the position for 10-15 seconds.
- This exercise stretches your fingers, hands, and forearms, as well as promoting circulation.
Part 4 of 4: Evaluating Medical Options
Step 1. Talk to your doctor if you experience pain often
If you experience pain that does not respond to the remedies available to you, consult your doctor. When writing for school or work, ask if you can use alternative methods. The doctor can give you suggestions and help you implement changes to better manage your work.
- Some solutions include a work environment that is more suited to your physicality or professional habits (for example an armchair and table of a height that suits you best, a tilted or raised work surface), a different selection of writing instruments and others methods for writing (such as dictation or writing on the computer instead of by hand).
- Your doctor can also recommend the name of an expert for an ergonomic assessment, as well as give you suggestions about your work environment and professional habits.
Step 2. If you have arthritis problems, immobilize your finger
Holding a splint for 2-3 weeks can reduce inflammation due to acute arthritis. Measure your finger to determine the size of the splint you need to purchase and secure it using medical tape. Make sure that the injured finger is well supported and that it is always straight.
- You can also make a homemade splint using two straight, narrow objects (such as two strips of cardboard), taped above and below your finger.
- If your fingers tingle or fall asleep, see a doctor. These signs indicate that the injured area is not receiving sufficient oxygen and blood.
Step 3. Put on a wrist brace to reduce inflammation
If you start to feel pain in your wrist, buy a specific brace that keeps it in a neutral position to relieve the problem. You can also make your own at home by wrapping your wrist with padding, such as fabric, then secure it with a stiff material at the top and bottom.
- You can buy many types of braces in local pharmacies and on the internet.
- Wear the brace for 2-3 weeks overnight. Symptoms usually get worse at night, as you bend your hands more while you sleep.
- Braces don't always work, but they don't have side effects like some medications.
Step 4. Buy non-steroidal anti-inflammatory drugs (NSAIDs)
NSAIDs relieve hand pain by blocking the enzymes that cause inflammation. If you can, use topical NSAIDs such as Voltaren; some experts believe they present less risk than oral medications such as Moment and Brufen.
- NSAIDs are not effective against carpal tunnel syndrome.
- Using NSAIDs for long-term pain relief has been shown to cause stomach bleeding, ulcers, and increase the risk of heart attacks.
- Anticholinergic drugs, such as Artane and Cogentin are best suited for writer's cramp (or hand dystonia).
Step 5. Ask your doctor about corticosteroid injections to reduce inflammation
These injections are done directly into the affected joints to relieve inflammation. They can provide relief for up to 12 months, although some people testify that the benefits of this therapy dwindle as injections increase.
- Usually, steroid injections are used to treat tendonitis, arthritis that causes trigger finger, carpal tunnel syndrome, tennis elbow, and rotator cuff tendonitis.
- Side effects of this therapy include a "rash," pain that is felt for 1 or 2 days after the injection, as well as an increase in blood sugar, discoloration and reduction of skin thickness, weakening of the tendons and, in rare cases, allergic reactions.
Advice
- Buy a lectern, an inclined table to write on, or a side table to put on your legs to create a more comfortable work environment.
- Try typing on the computer instead of using a pen.
- If your hand continues to hurt, rest for about 5 minutes. It may be enough to make the pain go away.
- Try massaging your hands to relax tight muscles.
- Make sure you rest your arm well when writing. You would tire sooner if you had to be carrying the weight of your arm all the time.
- Try various types of pens. Search the internet for those that are considered to be more ergonomic.
- Take a break from time to time. If you have a tendency to get absorbed in work, set an alarm. If what you write makes you feel tense (because it is an important topic for you or because you will get a grade on your relationship for example), relax your mind and body from time to time.
- If you write on the computer, always keep your wrists in a neutral position. Don't bend them up, down, or sideways as you write. Make sure you also keep your body and arms in a neutral position and don't hit the frets too much. Computers, unlike typewriters, work better if you touch the keys and in this way you will tire your hands less.
- Try not to press too hard on the paper you use for writing. You will only end up straining your hand more, you will not get a better result, and your texts will be more difficult to erase.
Warnings
- This article is specific for hand pains caused by writing; however, other activities that require the use of fine motor skills can also cause pain in the hands. If you are embroidering or doing other such work, you can strain your hands further.
- Continuing to write in pain can lead to hand problems. If the pain lasts a long time or is very intense, ask a doctor what preventative measures you should take.
- Long writing and other similar activities can strain your back, neck, arms, and eyes, especially if your work environment isn't perfectly ergonomic. If you experience pain anywhere on your body as you write, don't ignore it.
