Mommy Wrist: Why Your Wrist Hurts After Having a Baby

Becoming a parent means a lot of lifting, cradling, and repetitive wrist movements – and for many new parents that can lead to nagging pain on the thumb side of the wrist. That pain has a name: De Quervain’s tenosynovitis, commonly called “mommy wrist.” This post breaks down what it is, why it happens, how physiotherapy helps, and practical steps you can take at home to feel better.

What is “mommy wrist” (De Quervain’s tenosynovitis)?

Mommy wrist is an irritation of the tendons (pictured to the left) that run along the thumb side of your wrist. These tendons glide inside a protective sheath – when that sheath becomes inflamed or the tendons are overused, you get pain, swelling, and sometimes a catching sensation when moving the thumb (Anderson et al., 2004). It’s very common in new parents and caregivers who frequently lift a baby or use their thumbs in repetitive ways.

How clinicians diagnose it (simple tests you might see)

A common clinical test is Finkelstein’s test: make a fist with your thumb tucked inside your fingers, then bend your wrist toward the little finger (Wu, Rajpura & Sandher, 2018). If that movement reproduces pain on the thumb side of the wrist, the test is considered positive and suggests De Quervain’s. Doctors and physiotherapists will also palpate (press) over the tendon area to confirm tenderness.

Physiotherapy: what helps and why

Physiotherapy is usually very effective and focuses on a few complementary approaches:

• Activity modification & rest — changing how you lift, carrying the baby closer to your body, and taking frequent short breaks (Anderson et al., 2004).
• Splinting — temporary thumb/wrist splints keep the tendons immobilized so inflammation can calm down (Anderson et al., 2004).
• Manual therapy — targeted hands-on techniques to reduce tendon irritation and improve joint mobility. Modalities sometimes used include shockwave therapy and dry needling where appropriate (Anderson et al., 2004;Goel & Abzug, 2015).
• Exercise therapy — once pain has settled, progressive exercises for forearm and thumb strength and mobility are prescribed (Anderson et al., 2004; Goel & Abzug, 2015).
• Education — instruction on posture, ergonomics, and baby-handling techniques to prevent recurrence (Goel & Abzug, 2015).

Simple exercises and tips you can start at home

Note: Stop any exercise that increases sharp pain. If in doubt, check with a physiotherapist for tailored guidance.

• Gentle wrist flexor/extensor stretch:
  • Extend your arm with your palm down. Use the other hand to gently bend the wrist down (fingers toward floor) and hold 20–30 seconds. Repeat 3×.
  • Flip the palm up and gently bend the wrist back (fingers toward floor) and hold 20–30 seconds. Repeat 3×.

• Thumb opposition and glide: Touch the tip of the thumb to the base of the little finger, then slide the thumb along the palm from base to tip 10 times. Repeat 2 sets.
• Isometric thumb stabilization: Place the injured thumb against the side of the index finger. Push the thumb into the finger without moving it (hold 5–10 seconds). Do 8–10 repetitions.
• Grip-strength progression (once pain is reduced): Squeeze a soft ball gently for 10–15 seconds, rest, repeat 8–10 times. Gradually increase resistance as comfort allows.
• Practical lifting tip: Cradle the baby with their head supported and your forearm under the baby’s back so you’re not relying on thumb strength – keep the wrist neutral (not strongly bent or extended).

Prevention & recovery

• Take frequent short breaks from repetitive tasks.
• Use ice or heat to ease symptoms — ice after activities that flare pain; heat before gentle exercise to warm tissues.
• Support your wrist while feeding (use pillows, bring baby to you rather than leaning).
• Gradually strengthen forearm and thumb muscles once pain allows.
• With early care and appropriate physiotherapy, most people recover fully.

Frequently asked questions

Q — How long will it take to recover?
 A — Timing varies. With early treatment and activity changes many people improve within weeks; others need a few months. If symptoms are severe or persistent, further interventions may be considered by your clinician.

Q — Are injections or surgery ever needed?
 A — Some cases may be treated with corticosteroid injections if conservative measures don’t help. Surgery is uncommon but can be recommended for persistent, disabling symptoms. Talk with a clinician for individualized advice.

Q — Can dads/getting help from others prevent it?
 A — Absolutely. Sharing lifting/carrying duties, using baby carriers that distribute load, and learning ergonomic lifting techniques help a lot.

When to see a professional

If pain is severe, you have numbness or weakness, or symptoms aren’t improving with simple home care within 2–6 weeks, book an appointment with a physiotherapist or your family doctor. Early assessment speeds recovery and reduces the chance of inflammation becoming chronic.

Bottom line

Mommy wrist (De Quervain’s tenosynovitis) is a common, treatable overuse injury in new parents and caregivers. With simple activity changes, splinting as needed, hands-on physiotherapy, and a progressive exercise plan you can reduce pain and get back to doing what you love – holding your baby – without wincing.