- Start using a comfortable writing utensil like a pen with a wide barrel and padded grip, or a pencil with 2B lead, as they require less pressure to flow across the page.
- The most common, comfortable grip is to hold your writing device between your first and middle fingers while using your thumb to hold the pen or pencil in place.
- Take breaks when your hand begins to tire. For example, set your pen down between thoughts to reduce cramping, flexing your hand occasionally.
- Talk to your doctor if your hand pain doesn’t diminish despite altering your grip, using a more comfortable writing utensil, and regularly stretching your hands.
Practicing Good Writing Technique
Choose a comfortable pen or pencil. Pens and pencils with a wider barrel (larger diameter) or padded grip tend to be the least painful, most pleasant writing tools for short and extended periods of use. Unsurprisingly, having the proper writing tool will make the biggest difference in minimizing pain from excessive writing. Make sure your pen of choice writes smoothly without skipping or dragging along the page. Avoid buying pens that rattle or leave behind blotches of ink. Light pens are easier to balance, making them ideal for writing for longer periods. For pencils, try those with heavier lead grades, like 2B mechanical pencil lead, which allows for a lighter grip.
Grasp the pen loosely. Don’t clench your fingers around the pen or grip it too tightly. Remember, you don't need to strangle it, just pull it gently against the page. Imagine you're gliding across the page with a quill—the lighter and airier you hold the pen, the less cramping you’ll experience. Hold the pen from the back about a quarter of the way down, leaving more space at the side of it with the writing tip. Fountain pens are ideal for most writers, as they don't require a lot of pressure applied against the page. Avoid ballpoint pens as their design requires you to apply more pressure against the page and are often made cheaply.
Write slowly when you change your grip. If you've been using an improper grip and are just getting used to a new one, always start slow. It takes time for your muscle memory to develop, so be patient and take your time. Only work up to faster speeds when you’re used to maintaining your new position and your writing is neat. Cursive puts less stress on your hand than printing, as it requires less precision. Don't get discouraged and switch to improper writing techniques, even if you're faster at them.
Press the pen gently against the page. With your new, comfortable pen, press lightly and evenly against the paper. Remember, firmer doesn’t mean better. If you prefer to use a pencil, go for those with soft lead, as it makes it easier to achieve a lighter grip. Try a gel or rollerball pen. Gel and liquid inks have a smoother flow, which helps to minimize clenching and makes for an overall better writing experience. Healthy, happy hands for the win!
Write with your arm, not your fingers. Keep your hand and wrist still, and move your whole arm using the elbow and shoulder (like you are writing on a whiteboard). Avoid using your finger muscles—this might seem counterintuitive, but your fingers should only be used to support your pen or pencil. Be sure to set your arm at a 90-degree angle on the surface you’re writing on. The most common grip for arm writing is to hold your writing device between your first and middle fingers while using your thumb to hold the pen or pencil in place. Another grip is to place your middle and index finger on top of your writing utensil while using your thumb to hold the pen or pencil in place. Calligraphers (very practiced writers) hold their writing instruments with their thumb and forefinger, resting the pen gently on top of their forefingers' knuckle.
Look at your hand position and evaluate it. Hold a pen or pencil in your hand and ask yourself the following questions: Is my hand position neutral? Am I reaching or straining to reach the page or the desk? Are my wrist, arm, and elbow supported when actively writing? If not, make the following corrections: Hold your wrist straight and don't turn or bend it as you write. Move the desk, chair, and paper until you are comfortable. Ensure that your wrist, arm, and elbow are all supported by your desk or chair.
Practice good posture. Sit up straight with your shoulders back and chest out—avoid leaning over the desk. If you lean over your work, your neck, shoulders, and arms will tire out much faster. For longer writing sessions, vary your posture. Lean one way and the other in your chair, and try to lean back every now and then to ease the stress on your spine. Always make sure you're breathing properly—slouching can lead to reduced oxygen levels, as the position causes you to breathe from the top of your lungs instead of the bottom, which isn't as effective.
Taking Regular Breaks
Take breaks to put less strain on your body. When you feel your hands or wrists starting to ache, consider it a sign from your body to get up and take a break. If possible, leave your workspace and walk around for a minute or two. Relax your hands, arms, and wrists during this time by leaving them slack at your sides or opening and closing them to stretch them out. Consider taking a short walk outside if you have the time. It’ll improve your hand pain and your mental health!
Set down the pen any time you're not writing. For instance, pausing for a few moments to compose your next thought is a great opportunity to set the pen down. Then, relax your hand, recline in your chair, or even stand up and walk around a bit. Take the time to do some quick hand and finger exercises, such as a full finger bend. Place your elbow at a 90-degree angle on a solid surface and keep your hand straight up and down as if you were raising it—then bend all your fingers up and down.
Limit total daily writing time. If you've been writing for several hours, return to your work later or the next day. For best results (little to no hand pain), try to stretch your total writing time across as many days as possible, for example, not waiting until the last minute to write an essay. While this may be challenging when it comes to school and work, the physical benefits will certainly be worth it if you’re looking to minimize pain and even prevent carpal tunnel later down the line. If you have a lot to write, try writing in several smaller sessions rather than one long one.
Engage in a different activity the next day. If a test, writing assignment, or other important project kept you writing extensively yesterday, use today to get some exercise. Taking a stroll outside will help to relieve stress and manage your pain. Decreasing stress by getting outside or even walking around your room or office is especially important for creative writing and preventing writer's block.
Stretching Your Hands
Lift your wrist as high as it will go with your fingers raised. Pretend like you’re raising your hand straight up in class. Then, slowly lower your wrist, so your hand is bent at the wrist at a 90-degree angle. Be sure to lower your wrist as far as it will go for a deep stretch. Afterward, slowly raise your hand again to repeat the process. Do this exercise on each hand about 5-10 times.
Perform hand/finger tendon glides regularly. This exercise begins with extending your fingers straight. Then, make a fist, and extend your fingers straight again. Do this exercise 5-10 times on each hand to stretch your muscles and help relieve pain.
Conduct simple hand exercises with your writing hand. For example, grab the pen or pencil you’re writing with and twist it between your fingers. Another great option is opening and closing your hand and gently stretching your fingers by moving them away from each other and then back together again. Regularly exercising your writing hand is critical to prevent cramps.
Reach out a hand with your fingers facing up and palm forward. Pretend like you're signaling a stop. Then, use your left hand to gently pull your fingers toward you, bending your right hand back. Hold this position for around 15 seconds. Remember to do this exercise on both hands, holding the position for around 15 seconds.
Extend one of your hands before you and point your fingers down. Your palm should face your chest, and your fingers should move straight downwards. Take your opposite hand and gently press your fingers toward you. Hold this position for around 15 seconds. A variation of this exercise is to hold your palm facing away from you and your fingers pointed upwards. Gently press your fingers toward you.
Squeeze a stress ball to exercise your wrists and fingers. A stress ball is an easy way to stretch your fingers and wrists while strengthening them. This can help with stamina and reduce the likelihood of experiencing pain from writing. Squeeze your stress ball for 10-15 second in each hand. Repeat this process whenever you feel your hand cramping throughout the day to help ease pain and relax your muscles.
Interlace each of your fingers and stretch outward. Make sure your palms are facing away from you when you stretch your arms out in the opposite direction. Then, while holding your arms outward, reach them toward the ceiling, keeping your shoulders in line with your back. Hold this position for around 10 to 15 seconds. This exercise stretches your fingers, hands, and forearms and improves circulation!
Exploring Medical Options
Talk to your doctor if you’re experiencing frequent pain. Talk to a doctor if you're experiencing pain that doesn't respond to measures you can take yourself, like adjusting your grip, changing your writing utensil, or stretching. If most of your writing is for school or work, ask whether certain accommodations or arrangements can be made. Your doctor can make recommendations and help you implement them to make your work more manageable. Some solutions include a workspace more suited to your size or work habits (e.g., a chair and table of a more suitable height, a slanted or elevated work surface), a different selection of writing implements, and a different means of writing (such as dictation or typing instead of writing longhand). Doctors can also refer you to an expert for an ergonomic evaluation and suggestions about your workspace and work habits.
Splint your finger if arthritis flares up. Wearing a splint for 2 to 3 weeks can help reduce inflammation during arthritis flare-ups. Measure the size of your finger to determine the size of the splint to purchase, and tape it to your finger using medical tape. Make sure the injured finger is properly supported and kept in a straight position. Create a homemade splint using 2 straight, narrow objects (like two pieces of cardboard) by taping one to the top of your finger and one to the bottom. If your fingers are tingling or numb, seek medical attention. These are signs of insufficient oxygen and blood flow to the injured area.
Apply a splint to your wrist to reduce inflammation. If you start to experience wrist pain, use a wrist splint to hold your wrist it in a neutral position and help ease inflammation. Make a makeshift splint at home by gently wrapping your wrist with padding, such as clothing, and securing a rigid object to the top or bottom. Wear your splint for 2 to 3 weeks at nighttime. Symptoms are typically the worst at night because your hand bends more when sleeping. While splints don't always, they’re worth trying as they don't have side effects like medication-based treatments.
Purchase nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs curb hand pain by blocking the enzymes that drive inflammation. Topical NSAIDs like Voltaren are considered superior to oral NSAIDs such as Advil because they pose fewer health risks. NSAIDs are not effective for carpal tunnel syndrome. Using NSAIDs for long-term pain treatment has been linked to stomach bleeding, ulcers, and increased risk of heart attacks. Anti-cholinergic drugs like Artane and Cogentin are more suitable for writer's cramp (or hand dystonia).
Ask your doctor about corticosteroid injections to reduce inflammation. These injections go right into the affected joints to ease inflammation. They can provide relief lasting for up to a year, although some people report diminishing returns as injection number goes up. Steroid injections are typically used to treat tendonitis, arthritis trigger fingers, carpal tunnel syndrome, tennis elbow, and rotator cuff tendonitis. Side effects of corticosteroid injections include a "flare," which is pain felt 1 or 2 days following the injection, increased blood sugar, skin thinning, skin lightening, tendon weakening, and in rare cases, allergic reactions.
Consider laser therapy or surgery for inflammation and pain reduction. If you’re suffering from debilitating hand pain, more serious treatments like laser therapy or surgery may be necessary to provide relief. Ask your doctor if you’re a good candidate for either of these treatments. Laser therapy is a non-invasive option that reduces inflammation and pain by applying light-emitting diodes (electric current-conductor) to stimulate and promote enhanced cell function. Laser therapy is considered a good first step before an invasive procedure like surgery, especially for those suffering from neurological movement disorders like hand dystonia. Those suffering from extreme hand pain due to carpal tunnel, arthritis, etc., may be good candidates for hand and/or wrist surgery. There are a variety of surgeries, such as arthroplasty (replacement of bad joints with an artificial implant), that may significantly relieve acute or chronic hand pain by reducing inflammation and joint damage.
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