Elbow pain at work: Causes, symptoms and solutions
Elbow pain is a common problem that can affect people in many different work environments. Regardless of whether you work in a warehouse, workshop, industry or office, the discomfort can interfere with your daily tasks and overall quality of life. In this article, we look at how elbow pain can arise at work, the main symptoms and causes, what you can do yourself, and which aids can help ease the strain.
Why does my elbow hurt?
There are many factors that can contribute to elbow pain, and it can occur in all sorts of jobs. Whether you have a sedentary office role or a more physical job that involves manual work, discomfort is often linked to some form of overexertion or strain. Here we look at possible causes – depending on the type of work you do.
Warehouse, workshop and industry
In physically demanding environments such as warehouses, workshops and industrial settings, elbow pain often arises from repetitive movements , tasks that require intensive use of the hands, lifting heavy objects, and monotonous work. Repetitive and heavy work carried out with incorrect lifting techniques can quickly lead to strain-related injuries, although such problems may also develop gradually over time. In these cases, there is a risk of wear-and-tear injuries which may take a long time to heal, or may never fully recover.
Office work
Although office work is less physically demanding, poor posture, prolonged use of a mouse or keyboard, and repetitive movements can all contribute to elbow pain. Over time, working in an unsuitable position may lead to inflammation in the elbow, sometimes with swelling, which can make it difficult to bend or rotate the arm without discomfort.
Common symptoms of all elbow pain:
- Aching and stiffness
- Feeling of fatigue in the arms and shoulders
- Tenderness and sensitivity to pressure
- Weakness when gripping
- Stiffness and difficulty fully straightening the arm
- Swelling in or around the elbow joint
- Discomfort that may radiate down the forearm and into the wrist
- Difficulty gripping, lifting, or rotating the forearm
Types of elbow pain
There are many possible causes of elbow pain, ranging from medical conditions to injuries. Some of the most common include:
Tennis elbow (lateral epicondylitis)
Despite its name, tennis elbow can develop even if you have never played tennis. It affects the tendons that attach to the outer side of the elbow and may cause pain when gripping larger objects or when twisting the forearm. The condition often develops gradually over time, but it can also occur suddenly after periods of intensive, repetitive activity.
Golfer's elbow (medial epicondylitis)
Golfer's elbow, much like tennis elbow, isn't always caused by playing sport. It can also develop from repetitive or one-sided activities, such as work that involves repeated gripping or hand movements. The pain is felt where the muscles attach on the inner side of the elbow and may radiate down to the forearm and wrist. It often flares up when you grip objects, twist or lift your arm, or carry out tasks that demand hand strength.
Inflammation of the bursa (bursitis)
We have bursae, a small, fluid-filled sacs in many parts of the body around joints and tendons. They help protect the joints and make movement smoother. Sometimes a bursa can become inflamed (bursitis), often due to pressure, injury, or repetitive strain. When this happens, the affected area may become sore, swollen, and painful when you move. People with rheumatic conditions are more likely to develop bursitis.
Ulnar nerve compression (carpal tunnel syndrome)
The ulnar nerve is one of the main nerves that runs from the forearm into the hand. It plays an important role in fine motor control and provides sensation to the little finger and part of the ring finger. As the nerve passes around the elbow, it can become compressed due to pressure, injury, or repetitive movements. This may cause numbness, tingling, or pain in the little and ring fingers, as well as weakness in the hand.
If your pain is severe or persistent, you should always seek professional medical advice.
What can you do yourself to manage elbow pain?
Elbow pain often improves over time, but there are steps you can take to ease symptoms:
- Rest: Avoid movements or activities that make the pain worse.
- Cold/heat: Applying a cold pack or gentle warmth can help reduce discomfort.
- Pain relief: Over-the-counter painkillers or anti‑inflammatory tablets may provide relief.
- Exercise and physiotherapy: Gentle exercises, guided by a physiotherapist if needed, can strengthen the muscles and support recovery.
- Shockwave therapy: Sometimes used for long‑lasting (chronic) golfer’s elbow.
- Elbow support/splint: Braces or supports may help reduce strain on the tendons and muscles.
- Cortisone: In certain cases, a cortisone injection may be necessary
Make activity easier with the right equipment
Always try to work in ways that are kind to your body, especially if you are already in pain. Using appropriate equipment and supportive tools, whether at a desk or in a more physical job, can help reduce strain on your elbows and make everyday tasks more comfortable.
Smart handling: Choosing a trolley over carrying
Try to avoid carrying items unnecessarily and use a trolley instead to make transport easier. A trolley means you don’t need to walk with your hands full, helping to reduce strain on your body and avoid unnecessary discomfort or fatigue. We offer a range of trolleys to suit different settings, including offices, canteens, workshops, and warehouses
Forearm support
A forearm rest is a simple way to help keep your arms relaxed on the desk while you work. Just as with preventing mouse arm, it's important to support your forearms when sitting at a computer for long periods. Using a height-adjustable desk can also help you achieve a more comfortable and correct arm position in relation to the tabletop.
Packing benches
For dedicated packing and packaging tasks, a proper packing bench is essential to help prevent unnecessary strain on the body. With materials kept close at hand, built‑in functions, and the option to adjust the bench as needed, a packing bench is far more ergonomic than a standard work table. Our range includes everything from complete packing stations to flexible models that can be tailored to suit different types of packing work.
Lifting equipment
Using the right lifting equipment helps protect your body from unnecessary strain and greatly reduces the risk of injury. Depending on your needs, there are machines and tools available for everything from handling small, lightweight packages to lifting loads of over a tonne.
Tip! Don’t forget the importance of “everyday ergonomics,” whether you’re at work or not. Try to vary your working position, swap hands during repetitive tasks where possible, take regular breaks to rest your elbows, and include simple stretching exercises for your forearms.
Summary
Whatever your workplace, elbow pain can often be prevented, or alleviated, with the right knowledge and tools. Understanding the specific demands of your work environment and taking steps to minimise risks can make a big difference to both your wellbeing and productivity. Investing in ergonomic solutions doesn’t just protect your health; it can also improve the quality of your work and your long‑term job satisfaction.
