The other day one of my ukulele students arrived wearing a brace on her left arm.
“I’ve been getting a sore wrist,” she said. Uh-oh! She’s taking a week off.
Injuries from playing ukulele are less common than with most instruments — but they can still happen. While the uke is light, easy on the hands, and doesn’t require callus-building steel strings, it’s important to look after your wrists, fingers, shoulders, and the rest of your body.
In this post I’m sharing tips for how to play ukulele without getting a sore hand.
I’ve seen too many orchestral musicians with chronic injuries. The ukulele is kinder to the body, and also most of us don’t play for as long as classical musicians do. But it’s not completely risk-free — especially if you get carried away playing for hours, or sit in one awkward position for too long.
Keep reading to find out how to avoid some of the most common ukulele injuries.
Limit your playing time
It’s easy to lose track of time when you’re having fun. But long stretches in the same posture can cause aches. Playing along with YouTube videos is great — until it’s 2 am and your shoulder is complaining.
Tip: set a timer for 30 minutes, then take a break. Move, stretch, and change position. And if it’s bedtime… log off!
At jams and music parties
Mix the social with the musical. Stand up, walk around, or change chairs. When you’re having a great time, you might not notice tension building — until it’s too late (speaking from personal experience!).
Beginners: practice little and often
New players often practice longer than is comfortable because they’re excited to improve. But unlike the violin or piano, adult ukulele learners don’t need to push through marathon practice sessions.
Start with short, regular practice — 10 to 15 minutes is plenty. Increase slowly as your hands adjust. If you get sore, rest for a few days and ease back in.
Check out this blog post with some more tips for practice, aimed at beginner players.
Nine tips for pain-free ukulele
- Check your posture and position. Make small adjustments to suit your body. Ask your teacher for feedback. Shift your left hand regularly.
- Avoid twisting the neck of the ukulele to see your fingers — this strains your wrist.
- Practice playing without looking at your frets. Start with easy chords like C, F, and G.
- Try a shoulder strap to take the weight off your arms. Helpful for sitting and standing.
- Use a music stand so you’re not craning your neck.
- Limit playing time, especially at first. More hours doesn’t mean faster progress.
- Set a timer to remind yourself to take breaks.
- Vary your position. Change chairs, stand, or walk while playing.
- Consider bodywork. Pilates, yoga, tai chi, Alexander technique, osteopathy, or Feldenkrais can help prevent tension and maintain balance.
Ukulele and arthritis
I have ukulele-playing friends both younger and older than me who live with arthritis. I’ve noticed that they take care to change playing position regularly.
A strategy that works well for some people is to play ukulele later in the day, when your joints have warmed up. First thing in the morning may not be the best time to practice.
For some folk, regular gentle playing can help keep arthritic fingers more mobile. Others may need to adapt chord shapes or try finger exercises. Ask your teacher for suggestions. Be optimistic – there are almost always different ways of playing any chord on ukulele.
Find the right size ukulele
Some players prefer a larger concert or tenor uke for comfort; others love a soprano. Try different sizes — there’s no “one size fits all.”
I (personally) find a smaller ukulele is easier on my fingers.
If strumming hurts
If your strumming fingers get sore and technique adjustments don’t help, try a soft ukulele pick. Avoid standard guitar picks — they’re too hard and can damage strings.
Here’s my post with more about when to use a pick to play ukulele.
Take care now and you’ll play happily for years
The bottom line: Be gentle with yourself. The ukulele should be fun, not painful. Find a way to play that feels good for you. As one of my friends said: “Play the notes you can reach, leave out those you can’t, adjust and adapt. Use whatever works.”
If you take care of the small aches and pains, you’ll have many hours of happy strumming.
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More reading
Beginners Guide To Ukulele: Start Playing Today
How To Choose Your First Ukulele
How To Tune a Ukulele With a Tuner
How To Sing While Playing Ukulele
Ukulele Adventures – What’s Next After the Beginner Basics
Top 7 Handy Ukulele Accessories
Over the Rainbow and Beyond: A Realistic Guide for Ukulele Beginners
Why Kids Need Music – and How You Can Help With Ukulele
Do I have To Read Music To Play Ukulele?