Tennis elbow, also known as lateral epicondylitis, can be a debilitating condition, especially for executive mums who balance demanding careers with household responsibilities. This condition, characterized by pain on the outer side of the elbow, is often caused by repetitive stress and overuse, even if you’ve never used a tennis racket. In this blog lets discuss three effective ways to prevent or manage it that are tailored to fit into your busy schedule.
Here are some easy and simple desk based tips to manage your Tennis Elbow:
Maintain Neutral Wrist Position While Working: As executive mums, long hours at a desk, typing on a keyboard, or using a mouse can strain your wrist and forearm muscles, leading to tennis elbow. Maintaining a neutral wrist position is critical. Ensure your wrist stays straight, aligned with your forearm, and avoid bending it up or down.
Here’s a quick fix: Use a rolled-up face towel under your wrist for support, or invest in a mouse pad with built-in wrist support. Similarly, when using a keyboard, ensure your wrists remain in a neutral position by using a desk setup with an ergonomic wrist rest. These adjustments will reduce strain on the tendons that attach to the outer elbow.
Stretch Your Extensor Muscles: Regular stretches for your forearm extensor muscles can help alleviate tension and improve flexibility. Try this simple stretch:
- Extend your arm straight out in front of you with your palm facing down.
- Gently pull your fingers back toward your body with your other hand, feeling the stretch along your forearm.
- Hold for 5 to 10 seconds and repeat 5-6 times a day. If you are short on time, you can hold the stretch for 3 seconds but do it more frequently, such as every hour. This will help keep the muscles relaxed and reduce the risk of overuse.
Try the Reverse Namaste Stretch: For a deeper stretch, practice the reverse Namaste stretch:
- Place the backs of your hands together in front of your chest, keeping your shoulders relaxed.
- Press your wrists against each other gently, creating a stretch in the forearm muscles.
- Hold for 10 seconds and repeat a few times daily.
This stretch is particularly effective because it combines wrist flexion and forearm relaxation, targeting the areas most affected by tennis elbow.
When we think of managing Tennis elbow or lateral epicondylitis, it is vital to address its central feature, ie inflammation in the outer elbow. The "itis" in epicondylitis means inflammation. Watch this video to learn 'How to Reduce Inflammation in Tennis and Golfer's Elbow Naturally?'
HERE is a free checklist on ‘Desk ergonomics: Set Up Your Workspace for Tennis Elbow Relief’ It has tips on simple adjustments to your workspace can help relieve and even prevent Tennis Elbow symptoms.
Get the course on "Simple Solutions to Manage your Tennis Elbow" HERE. In this course you can learn effective, easy-to-implement techniques to manage and reduce tennis elbow pain so you can move more comfortably, strengthen your arm, prevent flare ups, achieve long term relief and much more.
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Tennis elbow, or lateral epicondylitis, is a common overuse injury that causes pain on the outer part of the elbow. While many associate it with visible swelling, it's entirely possible to have tennis elbow without any noticeable swelling. In this blog lets discuss more and uncover why swelling isn’t always a defining factor for tennis elbow ....
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Tennis elbow, or lateral epicondylitis, is a condition that causes pain on the outer part of the elbow, often radiating down into the forearm and fingers. For busy executive mums, who spend hours typing, writing, or juggling work and household tasks, this condition can disrupt both professional and personal life. But does tennis elbow ever truly go away? Lets discuss more in this blog and understand how to manage its recurrence effectively ...
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As an executive mum juggling a demanding career and family responsibilities, you’ve likely experienced those moments when your body seems to rebel against your packed schedule. Perhaps you’ve felt a burning or tingling sensation in your back, neck, or limbs that refuses to go away. This could be nerve pain—a condition that can disrupt your daily life and make it harder to stay focused and productive. Understanding the most common cause of nerve pain is the first step toward managing it effectively.
Nerve pain or neuropathic pain, occurs when there’s damage or irritation to the nerves in your body. Unlike muscle or joint pain, nerve pain often feels like sharp, shooting, or burning sensations. It may also manifest as numbness, tingling, or sensitivity to touch. For executive mums constantly on the move, nerve pain can become a major obstacle, affecting everything from work efficiency to energy levels.
One of the most frequent causes of nerve pain is nerve compression, often referred to as a pinched nerve. This happens when surrounding structures, such as bones, muscles, or ligaments, put excessive pressure on a nerve. Common conditions leading to nerve compression include:
Herniated discs: The discs in your spine act as cushions between the vertebrae. When one of these discs bulges or ruptures, it can press against nearby nerves, causing pain that may radiate to other parts of the body, such as the arms or legs.
Spinal stenosis: This condition involves the narrowing of the spinal canal, which can compress nerves in the back and neck.
Poor Posture: As an executive mum, you may spend long hours sitting at a desk or in meetings. Poor posture, such as slouching or craning your neck forward, can contribute to nerve compression, especially in the cervical (neck) and lumbar (lower back) regions.
Repetitive Strain Injuries: Carrying heavy bags, improper ergonomics at work, or repetitive movements can irritate nerves over time, leading to pain.
Two most important components of managing and preventing nerve pain are to improve your posture by focusing on keeping your spine aligned by not slouching during work and to incorporate movement by taking regular breaks to stretch and walk, reducing pressure on your nerves. Simple desk exercises like shoulder rolls, seated twists, or neck stretches can ease muscle tension and improve circulation. Incorporating short walks around your office or home during breaks can also energise your body and clear your mind.
Watch this video to learn 4 easy tips for pain relief from pinched nerves:
Understanding the root cause of your nerve pain is essential. By addressing nerve compression and making small adjustments to your daily routine, you can regain control of your comfort, energy, and productivity. Remember, managing pain starts with understanding your body’s needs and giving it the care it deserves.
HERE is a checklist on 'Quick Office Stretches For Nerve Pain Relief'. It is a comprehensive resource provides simple yet effective stretches that you can perform right at your desk to alleviate pain, tingling, and numbness associated with nerve issues.
If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
As an executive mum juggling a demanding career and family life, dealing with back and nerve pain can feel like an unwelcome distraction from your busy schedule. Sciatica - a condition characterised by pain radiating along the sciatic nerve from your lower back to your leg, can make even the simplest tasks feel overwhelming. While sciatica is often manageable with self-care and minor adjustments, there are times when it can signal a more serious underlying issue that requires immediate attention. In this blog, we’ll explore how to recognise when sciatica might be serious and what steps you should take ...
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