Adults only (18+)

How to Relieve Wrist Pain

Wrist pain can affect everything from your ability to type or hold a cup to your sleep and daily activities. Whether the discomfort is mild and occasional or more persistent and limiting, it can interfere with everyday life and make routine tasks feel difficult. Wrist pain may come on suddenly after an injury, or develop gradually through repetitive movement or strain. While rest is often key, there are a number of ways to ease pain, reduce inflammation and support healing.

Understanding the cause of your wrist pain is the first step towards finding the right relief and preventing it from returning.

What Causes Wrist Pain

The wrist is a complex joint made up of bones, ligaments, tendons and nerves. It supports a wide range of motion, which also makes it vulnerable to overuse and injury. Common causes of wrist pain include sprains, repetitive strain injury, carpal tunnel syndrome, arthritis and tendonitis.

Sprains may happen after a fall or sudden twist. Repetitive strain often develops in people who use a keyboard or mouse for long periods without breaks. Carpal tunnel syndrome is caused by pressure on the median nerve and may lead to tingling, numbness and pain in the wrist and fingers. Osteoarthritis or rheumatoid arthritis can also affect the wrist, causing stiffness and discomfort over time.

Immediate Ways to Relieve Pain

If wrist pain comes on suddenly after a fall or impact, it is important to rest the joint and apply a cold compress to reduce swelling. Wrap a bag of frozen peas or an ice pack in a towel and hold it gently on the area for around 15 minutes at a time. Keep the wrist elevated to help reduce inflammation.

Avoid using the wrist for any activity that causes pain, especially lifting, gripping or twisting. Try to support the wrist with a soft brace or bandage if needed, but avoid wrapping it too tightly.

Over-the-counter pain relief such as paracetamol or ibuprofen can help reduce discomfort and swelling in the short term. Always follow the dosage instructions and speak to a pharmacist if you are unsure which is best for you.

Supporting the Wrist as It Heals

Rest is essential, but gentle movement can also help the wrist stay flexible and avoid stiffness. Once the pain has settled, try slow and careful movements such as wrist circles or light stretches, unless advised otherwise by a doctor or physiotherapist. If typing or working at a desk, consider adjusting your workspace to support better posture and wrist alignment.

Wearing a wrist support during activities that may trigger pain can reduce strain. Choose a breathable material and ensure it fits comfortably. Using ergonomic tools, taking regular breaks and doing hand and wrist exercises can all help prevent the problem from returning.

When to See a Doctor

You should speak to a GP if wrist pain is severe, does not improve with rest or is affecting your ability to use your hand or fingers. Numbness, tingling or weakness may suggest nerve involvement, such as in carpal tunnel syndrome. If the wrist is swollen, hot, bruised or difficult to move, an X-ray or further assessment may be needed to check for sprains, fractures or underlying joint conditions.

People with diabetes, arthritis or other long-term health issues may need more specific treatment or referrals to manage ongoing wrist pain.

Treatments for Ongoing Wrist Pain

If wrist pain continues, your doctor may refer you for physiotherapy. A physiotherapist can show you specific exercises to strengthen the muscles and tendons around the wrist and improve flexibility. In some cases, corticosteroid injections may be offered to reduce inflammation, especially in conditions such as arthritis or tendonitis.

For carpal tunnel syndrome, wearing a splint at night, nerve glide exercises or in some cases surgery may be suggested. Treatment depends on the cause and severity of the pain, so a proper diagnosis is important for long-term relief.

Looking After Your Mental Wellbeing

Chronic or ongoing wrist pain can take a toll on your mental wellbeing, especially if it interferes with your work, hobbies or sleep. It is natural to feel frustrated or worried when pain affects your independence or quality of life. Finding supportive ways to manage the pain, setting small recovery goals and asking for help when needed can all support emotional wellbeing during recovery.

If the pain is affecting your mood or leading to feelings of anxiety or low mood, talk to your GP. They can offer support or refer you to services that may help.

Final Thought

Wrist pain can be disruptive, but with the right care it can often be managed effectively. Rest, cold therapy, support and gentle movement can all help relieve discomfort and speed up recovery. If the pain persists or worsens, speaking to your GP ensures you get the right diagnosis and treatment. With early action and thoughtful support, your wrist can recover and stay strong in the long term.