Injury Prevention Strategies for Artists and Gamers: Avoid The Pain

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Creative hobbies, such as drawing, creating music, or writing, can be deeply rewarding. They pull you into flow states, help you express yourself, and even connect you with others. But often, long hours spent in these shrimp-like fixed positions, repeating the same motions with your hands, craning your neck, and ignoring discomfort, can slowly take a toll on your body (says the person in the same shrimp position, deeply focused while writing this blog post).

Injury prevention is not about fancy gear or extreme, rigid workouts. It is about small, doable shifts in how you work and treat your body. These changes might seem tiny, but they can make a big difference over time!

Let’s walk through practical and realistic strategies to keep your creative sessions pain-free and sustainable.

Understanding the Risks

Mentally, creating or gaming can feel like an escape, but behind the scenes, your body repeats the same small movements over and over. I see you, artists who draw from the wrist and then end up with bad wrist pain. Over time, this can lead to something called “Repetitive Strain Injuries” (or RSI for short). These happen when muscles, tendons, or nerves become stressed from repetitive motions or holding the same position too long without rest or proper support.

The common areas of injury for creators tend to be wrists, shoulders, back, and eyes.

So, why are creators and creatives especially vulnerable?

We tend to:

• Hyperfocus for longer periods when we get into a flow state.
• Stay in fixed postures that strain mostly the spine and neck.
• Repeat motions like brushstrokes or button presses for hours.
• Set up spaces for aesthetics instead of ergonomics (good news, you can do both!)

Common Injuries that Creators Face

Pain might start as a mild annoyance, just a stiff shoulder, a small twinge in your wrist, maybe tired eyes. Over time, these signals can turn into real injuries if you leave them unchecked. I get flashbacks to five years ago when I had to wear an arm immobilizer and brace for weeks because I ignored my wrist pain. Let me tell you, it was not fun.

Here are some common issues for creators to watch out for:

• Carpal Tunnel Syndrome: Didn’t you just get chills? Everyone fears this one. Tingling, numbness, or weakness in the hand and fingers, often caused by repetitive wrist movements. You might feel it more at night or after long sessions holding a stylus or a controller.
• Repetitive Strain Injuries (RSI): General aches, stiffness, or burning sensations in the hands, wrists, shoulders, or elbows. These develop slowly and worsen over time if you don’t address the motion causing them.
• Back and Neck Pain: Slouching, craning your neck toward a screen, or hunching over a desk leads to tight, sore muscles, especially in the upper back and lower spine. You might also get tension headaches or stiffness when you wake up.
• Eye Strain: Blurry vision, dry eyes, headaches, or even light sensitivity are signs of digital eye strain. It is common after staring at screens or focusing on tiny details for too long without breaks.

→ Check out my blog post all about eye strain here!

These things are not just “part of the process.” With some care and adjustments, you can keep your body working with you, not against you.

Prevention Starts with Awareness

The first step in preventing injury is simply paying attention. Pain is not something to “tough out.” It is a time to pause. The earlier you respond to these signals, the easier it is to prevent long-term damage.

Ask yourself:

• Does a certain motion always trigger discomfort?
• Is the pain sharp, dull, or burning?
• Does it show up after long sessions or right away?

Tracking when, where, and how the pain shows up helps you spot patterns and make better choices about breaks, posture, and setup. When I started paying attention to this, I used a tiny pocket notebook to track. That helped me adjust, and now I am pain-free! All you need is paper and a pen. Track for a few weeks, and patterns will reveal themselves.

It is also worth remembering that physical strain does not happen in a vacuum. Your lifestyle affects your body’s ability to recover and stay resilient.

Things like:

• Not getting enough sleep
• Not being hydrated enough
• Living with high stress
• Working through fatigue

All of these can make small pains feel worse and slow down recovery time.

Warm-ups and Movement Habits

Before diving into your projects, start with a short warm-up. It can make a big difference by priming your muscles and tissues, getting your blood flowing, and easing you into motion.

Even just 5 to 10 minutes of light movement can help prevent stiffness and reduce injury risk later. Try doing some of these:

• Shake your hands
• Wrist circles
• Neck circles
• Cat-cows
• Lunges
• Brisk walking
• Dancing to your favorite song

Outside of stretches, make space for fun, physical movement a couple of times a week. It doesn’t have to be an intense workout where you have to drag yourself to the gym at 6 a.m. and lift the heaviest weight you can muster. Try something that gets you moving and feels good, such as:

• Yoga or tai chi.
• Dance workouts or just dance sessions (I don’t have the game but I like to pull up Just Dance videos on YouTube and dance along).
• Swimming.
• Nature walks or neighborhood strolls.
• Ring Fit Adventure or other fitness games.

And don’t forget about the cold months. Muscles and joints stiffen faster when you are chilly. Staying warm with layers, fingerless gloves, and cozy socks keeps your hands nimble and your body more comfortable while you create.

Workstation Setup

Your workstation matters more than you think. A beautiful desk doesn’t mean much if your body aches, pops, and cracks every time you sit down to work. In simple terms, ergonomics is about making your workspace fit you, not the other way around.

Start with your chair and posture:

• Keep your feet flat on the floor, or invest in a footrest if that’s more comfortable for you.
• Your knees should be slightly higher than your hips.
• Sit back with your spine supported. Add a pillow or lumbar cushion if needed.

If you draw with a stylus, try an ergonomic pen grip. If you write a lot on your keyboard, try a wrist rest. If you work from a laptop, an adjustable laptop stand could do wonders for your back and neck posture. An Ergotron arm or similar device helps if you have a pen tablet; you can adjust it to your needs. Also, make sure you have a comfortable mouse pad with wrist support.

If you can splurge a little, I recommend ergonomic chairs that support your back, are adjustable, and have comfortable armrests. But if you get one thing from this post, please do not buy chairs online. Not all ergonomic chairs fit everyone. The best way to test a chair is to actually sit on it! If you can go to a local store and try one out, definitely do that. Otherwise, you might buy an expensive chair with great reviews online, sit on it once, find it uncomfortable, and give up on ergonomics altogether. There is no “one size fits all” chair.

That said, do not sacrifice your health for aesthetics; you can have both. Most accessories come in various colors and materials. If you spend a little time hunting, you can find pieces that match your desk setup and vibe. Throw in a cute coaster and desk pad, and you are halfway to no more body aches while staying stylish! I have a pink and green nature theme on my desk. I will link my essentials below:

Breaks and Stretching

One of the most underrated injury prevention tools is taking breaks. When you are in the flow, it is easy to lose track of time and stay locked in one position. Your body needs regular movement to stay pain-free.

I use an affordable fitness tracker (The Xiaomi Smart Band 9, with the pink strap! Linked below) that buzzes every hour to remind me to get up. Without it, I would forget, and I know I am not alone. You can also use a Pomodoro timer, alarms, or calendar reminders with notifications.

During breaks, take a moment to stretch your body, especially the areas that get tight from long sessions: back and neck, shoulders, wrists and hands, hips, and legs.

If you have been hunched over, skip upper back and shoulder stretches right away, since those muscles are already overstretched. Instead, focus on opening your chest and realigning your posture.

Here is a sample routine from the book Draw Stronger, a great resource if you want to build better body habits.

Warm-up (before you start working)

• Cardio: jog in place or do jumping jacks
• Breathing exercises
• Plank or wall push-ups
• Helicopter arms, hand shaking, finger spreading
• Wrist stretches
• Pelvic rocking to loosen your lower back

Break 1

• Neck and torso stretches
• Jog in place for a minute
• Arm pendulum circles

Break 2

• Shoulder pulls
• Gentle neck stretches
• Quadriceps stretch

After drawing

• Chest and torso stretches
• Deep lunges or hip openers
• Wrists and hand mobility work

And if you’re interested in this type of content, you’d love my review of the Draw Stronger book, which comes with 10 actionable steps you can in put in practice today 🙂

First Aid and Pain Relief

Even with the best habits, discomfort can still creep in. When it does, knowing how to treat it early can help you bounce back faster and avoid a more serious injury.

One simple method is the RICE protocol:

• Rest: Pushing through the pain will only make it worse. Give the area a break.
• Ice: Apply cold packs or ice wrapped in cloth to reduce pain and inflammation.
• Compression: Wrap the area gently to minimize swelling.
• Elevation: Raise the injured part above heart level, if possible, to reduce fluid buildup.

Sometimes it is hard to tell when it is “serious enough” to see a doctor. Please seek medical help if you notice:

• Bruising, deformity, or swelling that does not go down.
• Pain that gets worse over time.
• Or, honestly, if something just feels wrong. You are not being dramatic.

When it comes to heat versus ice, here is a general rule:

• Heat is great for relaxing stiff or tight muscles (like upper shoulders after drawing).
• Ice is better for fresh pain or swelling; it numbs the area and reduces inflammation.

I love using a heating pad on my shoulders between long sessions. It helps, and it feels so nice. I keep reusable ice packs in the freezer just in case. They come in handy for all kinds of injuries, not just creative people’s struggles. Look for ones with a fabric sleeve and/or velcro strap. They are way more comfortable and convenient. I have the one below:

If you have a massage tool, foam roller, or even a tennis ball, try gentle self-massage to ease tension. It does not have to be fancy! I have a super cute wooden tool with a smiley face. I do not even remember where I got it; I’ve had it since forever. This thing makes me sleep like a baby after work.

Stretching and Mobility Resources

If you don’t know how to stretch or want a little guidance, there are tons of free, helpful videos out there. I have gathered a few that helped me when I was starting out. These are great to save and revisit when your body needs a little extra care.

Back, Neck, Shoulder, Wrist and Hand Stretches

Whole Body Mobility

Posture Exercises

Bookmark a few and rotate them into your week. Even just one or two can help you move better and feel better.

Conclusion

Pain is not a badge of honor. It is your body waving a little warning flag, asking for attention before things get worse. As an artist, creator, or creative, it is easy to ignore discomfort in the name of progression or passion, but the truth is that taking care of your body is part of the craft.

You do not need to overhaul your entire life overnight. You just need consistency in doing small changes slowly, rather than healing from a very intense injury later that leaves you weeks without creating.

I’d love to hear from you! Do you have your own habits, stretches, or setup tips? What are you still struggling with? Share in the comments!

If this article made things easier for you, I’d love it if you shared it with your friends and anyone who might need it!

Dont forget to follow me on social media for fun sneak peeks, behind the scenes and art! links on the sidebar.

Feeling Inspired? Here’s Some Extra Fun Stuff!

• Ease Digital Eye Strain: Must-Know Tips for Relaxed and Comfortable Screen Use
• Easy Exercises to Combat Sitting All Day: Stay Active at Your Desk
• Healthy Spring Meals and Nutritional Tips to Feel Your Best

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