Understanding Mommy’s Wrist: The Hidden Postpartum Pain That Deserves Attention
Becoming a parent is one of life’s most joyful, rewarding, and transformative experiences. But what many new moms (and dads) don’t expect is the array of physical challenges that come with it. Sure, you anticipate the sleepless nights and the baby blues, but one thing that can sneak up on you is something many refer to as “Mommy’s Wrist.”
This nagging pain that many parents feel in their wrists isn’t just about being clumsy or overexerting yourself—it’s actually a condition called De Quervain’s tenosynovitis, or more casually, Mommy’s Wrist. And though it might sound a bit daunting, the good news is that you’re not alone in this, and with a little attention and care, you can make it better. Let’s dive into what Mommy’s Wrist is, why it happens, and what you can do to treat and prevent it.
What is Mommy’s Wrist?
Mommy’s Wrist isn’t just a cute phrase, it refers to an inflammation of the tendons on the thumb side of the wrist. This condition is most commonly seen in new parents—particularly mothers—who are constantly lifting, holding, and carrying their babies. But it’s not limited to moms; any caregiver can experience this, making it a common issue for anyone who regularly performs repetitive hand movements while caring for a little one.
The tendons involved in Mommy’s Wrist are responsible for helping you extend and move your thumb. When these tendons become irritated due to repetitive motion or awkward positioning of your wrist, they swell and become painful, sometimes causing a popping or squeaking sound when you move your thumb. So, while it may feel like just another post-baby ache, this condition can have a real impact on your daily life.
“You can’t pour from an empty cup.”
– Anonymous
Symptoms: How Do You Know If You Have Mommy’s Wrist?
At first, you might notice tenderness or pain near the base of your thumb or in your wrist, especially when performing tasks like picking up your baby, changing diapers, or opening jars. As the pain progresses, you may experience:
- Swelling or tenderness around the base of your thumb
- A “squeaking” sound (known as tenosynovitis) when moving your thumb
- A catching or popping sensation when moving your thumb
- Pain that intensifies with repetitive use (like gripping or lifting)
- Tingling or numbness on top of your hand
While these symptoms are most noticeable when you’re handling your baby, they can also make everyday tasks—like turning doorknobs or holding a pen—uncomfortably painful.
Why Does Mommy’s Wrist Happen?
The condition typically arises from repetitive movements, especially those that require wrist flexion (bending down) or twisting. Think about how many times a day you bend your wrist to pick up your baby or feed them a bottle. These little movements—when repeated over time—can put a strain on the tendons in your wrist, causing them to become inflamed and irritated.
The medical term for Mommy’s Wrist, De Quervain’s tenosynovitis, specifically refers to the irritation of two muscles that run from your forearm to your thumb. These muscles are called the abductor pollicis longus (APL) and extensor pollicis brevis (EPB). When these tendons get irritated, the synovial sheath that normally allows them to glide smoothly becomes inflamed, causing pain and discomfort with even the simplest of movements.
It’s easy to see how this happens when you’re holding, carrying, and feeding your baby—those tiny, repetitive motions start to add up, and eventually, your wrist speaks back with pain!
“It’s not the load that breaks you, it’s the way you carry it.”
– Lou Holtz
How to Treat Mommy’s Wrist
If you’re dealing with this frustrating condition, the good news is that in most cases, it improves with some time and rest. Here are a few strategies that can help relieve the pain and get you back to enjoying your baby (without the ache):
- Wear a Wrist Splint
A wrist splint (or thumb spica brace) helps keep your wrist and thumb in a neutral position, which reduces the strain on the tendons. Using a splint, especially at night, can help prevent further irritation while you sleep. - Rest and Avoid Repetitive Movements
This is the hard part—resting your wrist when you’re a parent. But even taking short breaks from lifting or carrying your baby can help. If you can, try to adjust your daily tasks to avoid repetitive wrist motions for a bit, like switching hands or alternating activities to give your wrist a break. - Anti-Inflammatory Medications
Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation. You can also try topical treatments like creams or gels that target the wrist area directly. - Ice Your Wrist
Applying an ice pack to the thumb side of your wrist for 15–20 minutes a few times a day can help reduce swelling and ease discomfort. - Corticosteroid Injections
If your pain is persistent and doesn’t respond to the above treatments, your doctor may recommend a steroid injection. This can help reduce inflammation and provide relief.
My Journey with Mommy’s Wrist
When my daughter was a little over two months old, I started noticing pain in my right wrist. Since I’m right-handed, this was the hand I used for pretty much everything—especially burping my baby. At first, I brushed it off, thinking it was just a temporary ache from the constant use. But as the days went on, the pain gradually worsened, and I started to feel it more sharply in the middle of the night, especially when I’d go to pick her up or move her. That’s when I realized something was wrong.
To manage it, I began switching between both hands for burping and tried to keep my wrist more firm, avoiding using it as the main force in lifting or moving. But despite my best efforts, the pain continued. Finally, I decided to get a wrist brace and started wearing it only at night. The relief was almost immediate! The brace helped keep my wrist in a neutral position, preventing further strain while I slept.
Fast forward to today—my daughter is four months old, and while the pain still pops up occasionally, I continue to wear the wrist brace at night, and the pain is slowly but surely improving. It’s not an easy thing to deal with, especially as a new parent, but now I feel more equipped to manage it, and I can enjoy my little one without constantly wincing in pain!
This post may contain affiliate links. When you buy through links or my site, I may receive a commission at no additional cost to you. Also, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See disclosures for more information.
Prevention: How to Avoid Mommy’s Wrist
Now, let’s talk about prevention. If you’re already experiencing some discomfort, don’t worry—by making a few adjustments, you can keep things from getting worse. And even if you’re not feeling pain yet, these tips can help you stay pain-free as your baby grows.
- Use “Mannequin Hands”
Avoid tilting your wrist excessively toward your pinky or twisting it while you grip or lift. Keep your wrist in a neutral position (think: Barbie hands, where your wrist is straight and in line with your forearm) to reduce strain. - Adjust How You Lift and Carry
When lifting your baby, bring them close to your body rather than holding them out. This will help reduce the load on your wrists and shift the work to your stronger shoulder and core muscles. And remember to use your legs, not just your arms! - Strengthen Your Thumb and Wrist
Strengthening the muscles of your wrist and thumb can help prevent this condition. A few simple exercises can make a difference:- Place your hand flat on a table and move your thumb up and away from it, then back down. Repeat 10 times.
- Stretch a rubber band between your fingers and slowly open your fingers to create tension. Hold for a few seconds, then relax.
- Loosen Your Grip
Be mindful of how tightly you’re gripping things. If you notice your hands tense up (for example, while holding your baby or texting), consciously loosen your grip. This small shift can significantly reduce stress on your wrist. - Take Breaks and Rest
As hard as it is to rest when you’re constantly caring for your baby, giving your wrist time to recover can make all the difference. Even small breaks throughout the day can prevent long- term pain.
When to Seek Professional Help
Most people recover from Mommy’s Wrist with conservative treatments, but if your symptoms don’t improve after a few weeks, it may be time to consult with a healthcare provider. They can assess your condition and recommend further treatment, including physical therapy or—rarely—surgery if other options don’t work.
Final Thoughts
As parents, we tend to put everyone else’s needs first, especially when it comes to our children. But taking care of your own body is just as important. If you’re struggling with wrist pain, don’t wait for it to worsen. Recognizing the issue early and taking action can save you a lot of pain down the road.
It’s important to remember that you’re not alone in this. Mommy’s Wrist is incredibly common, and most people recover without needing surgery. So, take the time to rest, adjust your habits, and reach out for help if you need it. After all, when you take care of yourself, you’re in a better position to take care of your little one.
We’re all in this together—one wrist strain at a time! Keep your spirits up and don’t forget to give yourself the care and attention you deserve.
References
- https://www.parkview.com/blog/what-is-mommys-wrist
- https://www.hand2shouldercenter.com/what-is-mommys-wrist-and-how-can-it-be-treated/
- https://www.assh.org/handcare/blog/what-is-mommys-wrist
- https://huckleberrycare.com/blog/mommys-wrist-mommys-thumb-symptoms-causes-and-treatment
- https://www.theoriginway.com/blog/help-for-mommy-wrist-de-quervains-tenosynovitis
