Introduction: How Your Work Setup Could Be Damaging Your Elbow
Most people associate tennis elbow with sports, but you don’t need to be an athlete to suffer from it. In fact, a surprising number of cases stem from something much more common: poor ergonomics. If you spend long hours at a desk, use tools frequently, or even scroll endlessly on your phone, your work habits may be putting excessive strain on your elbow tendons—without you even realising it.
Signs Your Workspace May Be Causing Elbow Pain
You might be experiencing tennis elbow from poor ergonomics if:
- You feel pain or discomfort on the outer part of your elbow after working at a desk, using a mouse, or doing repetitive tasks.
- You notice grip weakness when holding everyday objects like a cup of tea, a pen, or even shaking hands.
- Your wrist or forearm feels stiff or strained at the end of the day.
- Pain increases when lifting objects, typing, or gripping tools.
Ignoring these warning signs can lead to chronic pain, longer recovery times, and difficulty with daily activities.
Not Sure If Your Elbow Pain is Tennis Elbow? Find Out for FREE!
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How Small Ergonomic Adjustments Can Prevent Tennis Elbow
The good news? A few simple ergonomic changes can make a massive difference. Here’s how you can protect your elbow tendons and prevent tennis elbow from getting worse:
1. Reduce Over-Gripping
Many people unconsciously grip their computer mouse, phone, steering wheel, or tools too tightly, overloading the forearm tendons and leading to inflammation and pain.
TOP TIP – Be mindful of your grip—use a relaxed hold and invest in ergonomic tools designed to reduce hand strain.
2. Adjust Your Desk and Workstation Setup
A poorly arranged desk setup forces you into awkward postures, placing constant stress on your elbow tendons.
TOP TIP – Use the HSE workstation assessment to check your desk height, chair positioning, and keyboard placement.
3. Use Ergonomic Equipment
A standard mouse or tools force your wrist and fingers into unnatural positions, contributing to strain.
TOP TIP – An ergonomic mouse, wrist support, or cushioned tool handles can help maintain a neutral wrist position and reduce unnecessary tension.
This blog, Ergonomic Solutions for Tennis Elbow: Reduce Strain and Protect Your Joints, should be useful for you.
Conclusion
Hopefully you now have a better understanding of what may be causing your tennis elbow and steps you can take to resolve it. If you are keen to resolve this problem quickly, then take a look at this program designed to do just that.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Tennis Elbow Since 2001
P.S. Don’t forget to – Join my FREE Elbow Assessment Masterclass, where I’ll personally guide you through a simple assessment to confirm if you have tennis elbow—and show you what to do next. See you there.
