Expert Says Rising Screen Time at Home and Work Creates Perfect Storm for Permanent Injuries
Modern technology has changed both how we work and spend our leisure time, with most people now spending the majority of their day in front of screens, while performing the same repetitive hand and wrist movements thousands of times.
Whether it’s office workers clicking through endless spreadsheets or gamers button-mashing, these repeated motions can take a physical toll – and that mildly uncomfortable wrist pain you’ve been ignoring could actually be a warning sign of something far more serious.
“People tend to dismiss initial discomfort as simple fatigue or muscle strain,” warns Marin Cristian-Ovidiu, CEO of FreezeNova Games and a developer with over 10 years of experience. “But that persistent ache or tingling sensation could actually be an early indicator of carpal tunnel syndrome – a condition that, if left untreated, can lead to permanent nerve damage.”
These concerns are well-founded. Research into esports players reveals the extent of the problem, with over 60% reporting hand and wrist pain, and 42% experiencing neck and back issues. Most upper limb injuries in these players are related to overuse, ranging from carpal tunnel syndrome (CTS) to tendinopathies in the shoulders and wrists.
To help both workers and gamers protect themselves from these potentially debilitating conditions, Marin outlines the critical warning signs and preventive measures everyone should know.
Understanding the Risks
Carpal tunnel syndrome (CTS) occurs when the median nerve, which runs from the forearm to the hand, becomes compressed at the wrist. This compression can result from prolonged repetitive motions common in both gaming and office work, such as mouse clicking, keyboard use, and controller operation.
“The warning signs typically develop gradually,” explains Cristian-Ovidiu. Initially, you might notice:
- Tingling or numbness in your fingers, particularly the thumb, index, and middle fingers
- A tendency to drop things more frequently than usual
- Weakness in your hand grip
- Pain that radiates from your wrist up your arm
- Burning sensations in your palm and thumb
- Increased symptoms at night or first thing in the morning
- Difficulty with fine motor tasks like buttoning clothes
“These symptoms often indicate the beginning of nerve compression that can lead to permanent damage if left untreated,” he adds.
Prevention Strategies for Digital Life
With the increasing risk of repetitive strain injuries (RSI), it’s important to implement proper preventive measures whether you’re working or gaming. Marin shares some strategies that should significantly reduce the risk of developing CTS and other RSIs.
- Optimize Your Setup: Proper workstation ergonomics form the foundation of RSI prevention. Your chair should provide adequate lumbar support, with feet flat on the floor and knees at roughly 90 degrees. Screens should be positioned at eye level, with forearms parallel to the ground and wrists in a neutral position.
“Most people overlook poor posture as a contributing factor to wrist injuries,” explains Cristian-Ovidiu. “When your overall posture is compromised, you tend to compensate by putting additional strain on your wrists and hands.”
- Regular Movement Breaks: The 20-20-20 rule provides a simple framework for preventing strain: every 20 minutes, take a 20-second break and focus on something 20 feet away. During these breaks, simple wrist exercises can help maintain flexibility and circulation:
- Rotate wrists in circles
- Stretch fingers wide, then make a fist
- Bend wrists gently forward and backward
- Shake out hands to promote blood flow
- Smart Equipment Choices: Investing in ergonomic equipment can also provide significant protection against RSIs. The main things to consider include:
- Split keyboards for natural wrist positioning
- Vertical mice for neutral forearm position
- Ergonomic gaming controllers
- Wrist rests for keyboard and mouse use
- Adjustable desk and chair setups
“The cost of ergonomic equipment is minimal compared to the potential long-term health implications of RSIs,” notes Cristian-Ovidiu. “Most of us game developers in the industry have switched to specialized equipment to avoid developing any kind of RSI.”
- Develop Healthy Habits: Long-term prevention requires establishing sustainable habits. Key practices include:
- Using keyboard shortcuts to reduce mouse usage
- Adjusting mouse sensitivity to minimize wrist movement
- Alternating hands for mouse use when possible
- Maintaining a lighter grip on peripherals
- Keeping hands warm during computer use
Marin Cristian-Ovidiu, CEO of FreezeNova, comments:
“The most dangerous aspect of RSIs is how gradually they develop. By the time most people seek help, they’ve already developed significant problems. A common misconception is that these injuries only affect older adults or long-term professionals, but we’re seeing younger and younger people impacted, especially in the gaming community.
“Prevention doesn’t have to mean limiting your activities – it’s just about being smarter with how you approach them. If you’re experiencing any discomfort, don’t wait for it to become severe. Early intervention can prevent permanent damage so that you can continue doing what you love.”
