My wife is on day eight of caring for our newborn and she has been using her phone. I've heard from the doctor not to use the phone too much. Hmm? Why suddenly the phone? The baby is in the newborn room, could the phone be a distraction for parenting? (Such a silly thought crossed my mind.😅)
Turns out, the advice was given to avoid potential wrist strain.
I, who often work on a computer, also try to minimize mouse usage to reduce wrist strain. I wonder why they especially warn pregnant women and new moms about wrist pain?
Wrist Pain:
Upon searching about wrist pain, numerous articles appeared. It's one of the common symptoms not only after childbirth but also during pregnancy. Prominent wrist pains include carpal tunnel syndrome and tendonitis of the wrist. If there's pain when bending the wrist downwards with the thumb tucked inside a clenched fist, one should suspect wrist tendonitis.
So, why should pregnant women and those post-childbirth be more cautious of wrist pain?
Causes of Wrist Pain
For childbirth, the cervix and pelvis have to dilate. To facilitate this change, a hormone called relaxin is released in the body (relaxin increases by more than 10 times during pregnancy). This hormone works from 5-6 months of pregnancy until 6 months postpartum, influencing not only the pelvis but also the hands, feet, knees, spine, and all joints and ligaments. Hence, during this period, if one's posture isn't proper, the misalignment could get worse. The wrist ligaments also become relaxed, making them more prone to injuries. Lifting heavy objects or excessive wrist usage during this period is a no-no! 🙅♂️ (I should help my wife more..😅)
Prevention of Wrist Pain
One solution could be to not use the phone, but what are more medically-backed preventive measures? For starters, I bought wrist guards for my wife.
I believed that these guards would be beneficial as they prevent wrist bending. I got a pair, though I'm not sure if she's using them.😅
However, as I learned more about carpal tunnel syndrome, I felt that a design that immobilizes the thumb would've been more beneficial. Turns out, keeping the thumb stable is a way to avoid straining the wrist.😭 While wrist guards can help in the initial stages of wrist pain, wearing them for an extended period (6 weeks to 3 months) can potentially weaken the wrist. It's crucial to wear them mainly in situations involving extensive wrist use. I wondered if there were other preventive measures besides wearing wrist guards.
Upon searching keywords related to wrist pain prevention, most results suggested wrist stretching and exercises. Wrist pain can result from straining the wrist but can worsen due to weak muscles. Hence, not just the wrist, but also the fingers and the entire arm should undergo stretching and strengthening exercises. Hoping my wife would see and follow them on my blog, I uploaded them as GIFs, based on videos from © postpartumtrainer.
1. Wrist rotation
Gently clench your fist and rotate your wrist clockwise and then counter-clockwise.
2. Thumb touch
Activate all muscles connected to the thumb and stimulate the tendons for free movement.
3. Grip a ball
Holding a ball activates all hand muscles. This can also help reduce stress. Hold a comfortable-sized ball and squeeze for 3 seconds, then release.
4. Wrist roller
A great exercise to move the wrist and strengthen the forearm. A stick that can be held with both hands can be used.
5. Wrist extension stretch
Start by bending the wrist outward and stretch against a wall within a comfortable range. Stretching as shown in the image below will elongate forearm muscles and aid in wrist expansion.
6. Wrist flexion stretch
The opposite movement to the above, providing stimulation to the wrist.
7. Wrist circulation
Alternate between the 5th and 6th exercises to strengthen the wrist.
I uploaded images and GIFs so my wife could easily understand, but I'm unsure if they will help. Nonetheless, if wrist pain becomes chronic, it could persist for a long time. Hence, regular care from now seems crucial.
Recorded on April 12, 2023