Exercises & tips to manage de Quervain's Tenosynovitis (thumb pain)

Swati Prakash
ergonomics, hand pain, repetitive strain injury, Upper Limb conditions
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Exercises & tips to manage de Quervain's Tenosynovitis (thumb pain)

de Quervain's tenosynovitis is a painful condition affecting the tendons of the thumb that leads to pain in the thumb and wrist. It is a repetitive strain injury (RSI) caused due to repetitive hand or wrist movement, though conditions such as rheumatoid arthritis or a restrictive scar tissue on the thumb tendons after an injury or surgery can also contribute to this condition. It is more commonly seen in pregnant women and in some professions and hobbies that involve repetitive hand and wrist motions such as hairdressers or pianists, those who play golf or racket sports or those who use their thumb constantly for texting or gaming. In this blog, lets discuss some easy exercises and tips to manage this condition.

5 signs that you may be suffering from de Quervain's tenosynovitis:

Pain tenderness and swelling at the base of your thumb and the wrist. When left untreated, pain may extend in the forearm.
Difficulty moving your thumb and wrist when gripping or pinching
Pain when moving the wrist from side to side or twisting it
Weakness or achy tiredness in the thumb
A catching or snapping sensation with movement of the thumb in more chronic cases

Watch this video for exercises that you can do for this condition:

As de Quervain's tenosynovitis is a repetitive strain injury (RSI) , these precautions when followed with the exercises above can help to prevent recurrence:

Avoid repetitive movements of the thumb
Avoid pinching movements with the thumb
Avoid chronic overuse of the hand in general. Take breaks and do stretches if you need to continue the activities
Avoid using the thumb for hours of texting and gaming
Use a brace or thumb support for stabilising the thumb
If you play racquet sports then get trained to avoid excessive strain on the thumb

If you want to know more exercises or precautions to help with this condition, join my free community where we discuss this and similar topics in a judgement free friendly group.

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MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.

My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.

And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.

Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **