Why Do My Wrists Hurt When Playing Piano?
Wrist pain is a common phenomenon among pianists, and beginners and advanced musicians alike grapple with this issue. In fact, many high level pianists end up taking years off or pursuing therapy because of wrist pain - the thing is, if you listen to your body, you can correct issues before they develop into something serious.
In an era of desk jobs and constant typing, your wrists may already be under a tremendous amount of stress - don’t exacerbate the issue with incorrect piano technique. You can manage your pain with with things like wrist ice packs, wrist heat wraps, and forearm foam rollers, but playing the piano correctly is the only way to solve the problem long term.
As the premiere destination for piano lessons in Philadelphia, the instructors at the Philadelphia Piano Institute draw from research, professional study, and personal experience to help pianists play without pain. Please get in touch if you would like to develop a tension-free way of playing the piano.
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Is Your Wrist Supposed To Hurt When Playing The Piano?
No, you should not experience any wrist pain whatsoever when playing the piano. Pain is a warning -- our bodies are telling us that something is wrong -- and we can adjust our playing technique accordingly to make sure we stay healthy.
Also, you don’t necessarily have a serious injury or nerve damage just because your wrist hurts. You should address the pain, stretch, and correct your technique as soon as possible, but it will only develop into something serious (like carpal tunnel) if you ignore the pain and continue playing the same way.
Can Playing Piano Cause Carpal Tunnel?
Sadly, yes - many pianists struggle with carpal tunnel. Here’s what you need to know about this issue and what you can do about it.
Carpal Tunnel Symptoms Pianists May Face
Have experienced any of the following?
Weakness in the hands
Numbness in the hands or fingertips
Tingling sensations
Chronic aching pain
Burning sensations
You may be suffering early onset or advanced carpal tunnel. You should start by taking some time off, stretching and icing, and easing back into the piano with perfect technique -- if the issue does not improve, you will need to consult a medical professional.
DO NOT “play through the pain” and keep practicing as usual. If you do, you could end up in therapy, and you’ll spend upwards of a year before you can play the piano at your current level.
What Exactly Causes Carpal Tunnel?
The carpal tunnel is a bundle of nerves and tendons that runs from your palm through to your forearm. Wrist tension and activity can put pressure on the median nerve (right in the center of this bundle), causing numbness, tingling, pain, or a burning sensation.
How Pianists Can Avoid Carpal Tunnel & Wrist Pain
Now that you are thoroughly terrified of carpal tunnel, rest assured that only a small minority of pianists suffer from this condition, and you can avoid wrist pain altogether by using correct technique.
Proper Technique For Avoiding Wrist Pain At The Piano
Your wrists are at their healthiest when they are straight, in a neutral position. This is not always possible at the piano, but you can maintain a neutral position most of the time. Keep reading for more considerations.
Good posture and technique relieves wrist tension naturally - keep your back straight, your elbows comfortably at your side (avoid “chicken wings”), your shoulders relaxed, and your feet flat on the ground.
Breathe deeply while you play - pretend you are a singer or a wind instrument player. Breathing is an incredible natural tension reliever.
Don’t sit too low - you want your wrists above the keys, not dipped below.
Practice in chunks of 20-30 minutes, with rest in between sessions.
Shake out your hands and hang them loosely at your sides in between exercises and passages
Stretch your forearms and hands
Keep your hands warm
The role of Wrist Rotation In Piano Technique
In short, you do not want your wrists bending from side to side when you reach for notes or cross your thumb under. You should reach notes by loosely rotating your wrists and forearms towards them.
You can practice this when you play your scales; place an item (my teacher always used a Hershey Kiss) on the top of your wrist, then play a two octave scale. When your thumb crosses under, your wrist should remain straight enough for the item to stay on your wrist.
Products To Help Manage Piano Wrist Pain
If you’d like some additional help with managing your wrist pain after undertaking the technical considerations mentioned above, here are some aids that may help:
*The Philadelphia Piano Institute may receive a commission from any items purchases through Amazon links below.
Lunix LX3 Cordless Electric Hand Massager
This cordless product includes a massage cavity (with heat) into which you can insert your entire hand and wrist. You also get a finger massager and carrying case, and it can be a great way to relax after an intense practice session.
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UTK Jade Heating Pad Wrap
This wrap combines a comfortable amount of pressure with heat to help you relax after a day of typing or a strenuous piano practice session. It’s adjustable (Velcro), has several heat settings, and includes timer modes.
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Get In Touch With An Experienced Teacher To Help You With Technique
At the Philadelphia Piano Institute, our foremost concern is helping our students play without pain. We draw from Taubman techniques and personal experience to build your technique, and we would love to work with you. We offer piano lessons in Philadelphia, we recently launched a location for Nasvhille piano lessons, and we are happy to teach you via online piano lessons. We teacher Philadelphia guitar lessons and singing lessons as well. Call us or send us an email at your earliest convenience.
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