Hello fellows UGers,
This is a small lesson based on a personal experience, I am not in anyway related to the medical field, not an instructor, a mere player like most of you so if your case is severe please do get medical care.
Most of us have experienced wrist pain at some point of our guitar journey, mostly when we first tried to play standing up, since we had to make our still "stiff" wrists to curve and extend more then we used to in our lives, but after few playing standing up sessions, we get used to it and our wrists adapts being more flexible.
In my case the pain returned, and that is after 3 years of playing, which is not the case of getting adapted anymore, so why did that happen? Answering this question is simple, I changed my practice routine where it involved longer training hours and more challenging exercises that makes me abuse my wrist.
To make it simple, long training hours containing some kind of repetitive force or pressure on your wrist will lead to constant stress that in turn will make you suffer wrist pain, and that is usually a sign of a weak wrist, so we should work on strengthening our wrists.
What should you do in a similar case?
1) Rest, rest and rest: you need to stop playing for some time, I only had to stop for one day but that is not a general rule, it depends on the severity of your case. Resting is important since you're giving your wrist the time to heal.
2) When in pain, apply ice for 20 min, then rest for 20 min, and if you're still in pain reapply ice for another 20 min.
3)now that you have stopped playing and gave your wrist the appropriate rest time, you need to work on strengthening your wrist: get a very light dumbbell, I repeat a very Light dumbbell, this is not a Macho man contest so be assured that this will not make your balls any smaller, however if you use heavy Dumbbell you'll probably end up with a severe injury. If you don't have a light Dumbbell improvise; use a book or a small rock, I don't care, just keep the mass low, 1Kg or less.
hold that dumbbell with your fretting hand while your palm is facing the roof, you can rest your elbow on your thighs for more convenience, and start tilting your wrist so you would be lifting the weight up, then back to the middle position, than tilt more backward so that the Dumbbell is going lower this time. Do these in sets of 15, 3 sets in the morning and 3 sets in the night, and rest for a minute between one set and the other. Tilting angles should be reasonable, if you start feeling pain at some point don't tilt any further.
Do not over do it, just so it wont get uncomfortable the second day being a new muscle in training. This exercise will make your wrist stronger and able to withstand more pressure without failing you. Repeat this exercise on a daily basis for many days to come, maybe everyday for the rest of your life if you want to. You can get back at practicing guitar whenever you feel like the pain is gone, and when you first get back to plaining be easy on your writ, test drive it with caution.
I hope reading this was not a waste of your time, and If this lesson helped just one of you I would be happy.