Typing can lead to persistent discomfort in the elbow, often signaling a repetitive strain injury (RSI). RSI results from the cumulative stress of small, repeated movements over time. The tendons, muscles, and nerves around the elbow are vulnerable to the high frequency and low force demands of computer work. Addressing this pain requires understanding its precise source and making targeted adjustments to your work routine and environment. Ignoring the issue can allow a minor ache to develop into a chronic problem.
Identifying the Specific Source of Pain
Elbow pain from typing typically stems from one of three distinct conditions, each affecting a different structure around the joint. Identifying the correct source is the first step toward effective relief.
Pain felt on the outside of the elbow, often radiating into the forearm and wrist, points toward lateral epicondylitis, commonly known as tennis elbow. This condition involves the tendons of the wrist extensor muscles, responsible for bending the wrist backward and gripping. Typing with poor wrist posture, which forces the wrist into extension or requires constant gripping of a mouse, can strain these tendons where they attach to the bony prominence on the outer elbow.
In contrast, if the discomfort is concentrated on the inner side of the elbow, extending down the forearm toward the palm, the issue is likely medial epicondylitis, or golfer’s elbow. This condition affects the tendons of the wrist flexor muscles, used when flexing the wrist forward or gripping. Repetitive wrist flexion, or pronating the forearm (turning the palm down) against resistance, strains this inner tendon attachment.
A third common source of computer-related elbow discomfort is cubital tunnel syndrome, which presents with symptoms beyond simple muscle soreness. This is a nerve compression disorder where the ulnar nerve, running along the inside of the elbow, becomes irritated. Symptoms include numbness, tingling, or a pins-and-needles sensation that travels down into the ring finger and pinky finger. Leaning on the elbow or keeping it sharply bent for long periods while typing or holding a phone can compress this nerve.
Immediate Strategies for Pain Relief
When acute elbow pain flares up, the first intervention should focus on reducing inflammation and preventing further aggravation. The R.I.C.E. protocol—Rest, Ice, Compression, and Elevation—provides a structured approach to immediate symptom management. Temporarily stopping the activity that causes pain is paramount, allowing strained tendons and muscles a chance to stabilize.
Applying ice helps numb the pain and reduce swelling by limiting blood flow. Ice packs should be applied for 10 to 20 minutes, repeated several times daily during the first 24 to 72 hours of acute pain. Wrapping the elbow with an elastic bandage provides gentle compression and support to control swelling, but ensure the wrap is snug without causing numbness or increased tingling.
Elevation involves keeping the elbow positioned above the level of the heart whenever possible, using gravity to drain excess fluid away from the injured tissue. For temporary pain relief, over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may be used to manage pain and inflammation. These measures manage the current episode but do not address the underlying causes of repetitive strain.
Ergonomic Adjustments to Prevent Recurrence
Long-term resolution depends on optimizing your workstation to support neutral posture and minimize strain during typing. Proper positioning of your body and equipment reduces the stress placed on the forearm muscles and elbow tendons.
Your chair and desk height should be adjusted so that your feet are flat on the floor and your forearms are roughly parallel to the ground. The elbows should rest comfortably at an angle between 90 and 110 degrees, held loosely near the sides of your body. This configuration prevents shoulder muscles from becoming tense, which can transfer strain down to the elbow.
The keyboard and mouse must be positioned directly in front of you and close enough to avoid reaching or extending your arms. Crucially, the wrists should maintain a neutral posture, meaning they remain straight and in line with the forearm without bending up or down. If using a wrist rest, it should only support the heel of the hand during breaks, not the wrist itself while typing, as this can compress the tissues in the wrist.
Incorporating regular breaks throughout the workday is important for managing repetitive strain. Following the 20-20-20 rule—looking away from the screen every 20 minutes for 20 seconds at something 20 feet away—can be adapted to include brief muscle rest. Stopping typing every 30 to 60 minutes to stretch and move your arms helps prevent muscle fatigue.
Strengthening and Stretching Exercises
Alongside proper ergonomics, building strength and flexibility in the forearm muscles provides long-term resilience against repetitive strain injuries. These physical interventions help the tendons tolerate the continuous demands of typing.
Gentle stretching routines focus on lengthening the forearm muscles, easing the tension that pulls on the elbow attachment points. The wrist extensor stretch involves holding the arm straight out with the palm down and gently pulling the fingers toward the body until a stretch is felt along the top of the forearm. For the wrist flexor stretch, the arm is held straight with the palm up, and the fingers are gently pulled back to stretch the underside of the forearm.
Strengthening exercises, once acute pain has subsided, focus on gradually increasing the load capacity of the tendons. Wrist extensions and flexions can be performed while holding a very light weight, such as a small dumbbell or even a can of food, with the forearm supported on a table. These movements involve slowly bending the wrist up and down, training the muscles responsible for movement at the tendon attachment points.
Forearm pronation and supination drills involve rotating the forearm from palm-up to palm-down while keeping the elbow bent and tucked close to the body. These should be performed slowly and controlled, focusing on the rotation originating from the forearm. Consistency is paramount; integrate these exercises into a daily routine, even after pain improves, to serve as a preventative measure.