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By 2026 I'll already have been working as a graphic designer for seven years, so hand and back pain is an old acquaintance of mine. The points above about posture and breaks are spot on, but I want to add from my own experience: these aren't just recommendations, they're a necessity. Scientific research shows that after just 45 minutes of continuous work in the wrong position, blood circulation in muscles drops by 23%. I personally looked like the letter "C" my first two years of work until I made a simple system for myself: every 40 minutes I get up, do three back stretching exercises (side bends and spinal rotation) and rotate my arms for 30 seconds each. Sounds boring, but trust me, it works.
Another important thing is equipment. I switched to an ergonomic mouse (spent 3500 rubles, but it's worth it) and raised my monitor 15 centimeters so the top third of the screen was at eye level. A wrist rest also helped - my wrist pain dropped by about 60%. Your desk should be at a height where your elbows are at a 90-degree angle when you're sitting up straight.
And one last thing - you need to strengthen your muscles. I have two cats (they constantly distract me, which is actually helpful), and I noticed: when I do at least 15 minutes of exercises three times a week for my arms and back, the pain barely bothers me. Start with something simple - a 30-second plank and push-ups from a desk.
Pain isn't always from one thing - usually it's a buildup of small stuff, each one seeming pretty insignificant on its own.
People usually fixate on stretching and breaks, which is right, but they forget about the actual quality of your chair and desk: if you're sitting on whatever, no exercises will save you.
The main thing is to track when the pain starts getting worse - that'll help you figure out what exactly isn't working about your work position. And yeah, if the pain doesn't go away a week or two after you rearrange your workspace and do exercises, it's better not to play the hero.
Over my 24 years of teaching, I do a lot of drawing on the board and when preparing materials, and as for handicrafts - there's no end to it - embroidery, knitting, fabric painting. I know back and hand pain firsthand. The points above about posture and breaks were written correctly, but I'd add an important thing: watch the height of your work surface. When I started drawing at a desk set at the level of my elbows, the pain decreased several times over. You need to keep your back straight, but not tense - shoulders relaxed and elbows bent at roughly a right angle.
Breaks really do save the day, but not just sitting ones. Get up, walk around, do a few bends forward-back and to the sides. I recommend special exercises for your wrists - slow rotations, squeezing and releasing your fingers. Over time the muscles get used to it, and the strain becomes less tiring. Another important tip: use an orthopedic wrist rest if you're drawing at a desk for a long time. It'd be good to think about your chair too - the backrest should support your lower back, not be completely soft.
Let me add that because I work remotely, I also deal with back pain pretty often, and a monitor stand really helped me out - your eyes and neck will thank you 😄 Another tip: make sure to stretch your wrists and fingers between work sessions, it makes a huge difference. And yeah, a good chair with lumbar support - that's not a luxury, it's a necessity.
The sneaky part is when your hand rests wrong on the table and your forearm muscles stay tensed the whole time trying to find a "comfortable" position 😅 Try putting a cushion or even a rolled-up towel under your elbow and wrist - that way your hand relaxes and half the problems go away on their own, even if you forget to take breaks.
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