Pain in Plucking Hand

[PiCcle]

So I have been playing bass for a little over a year now. I never attended any lessons or watched many youtube videos about technique, so I've kinda been playing in my own way. I also never do any stretches or warmups so this might be contributing to the problem. But anyways throughout the past year, I've never had any issues about pain other than in my fingers of course, however for the past week or so I seem to be getting a lot of pain in the back of my plucking hand after playing certain songs. The pain is mainly localized in the center of the back of my hand in the bone that connects to my middle finger, and is serious enough that I have to stop playing for a while or else it will start to really hurt.

A little more about my technique, I usually play sitting down with my arm relatively high up in the air so that my wrist isn't at a 90-degree angle.

Is there a reason this pain might be happening? Is there something wrong with my technique or am I pushing myself too much?

 

[-Stingray]

The angle in your wrist should be straightish, with a slight outward bend. Check out the SBL lesson here:

 

[SteveCS]

Can you post a 'selfie' of your right hand and arm in playing position?

 

[PiCcle]

 

[Watchootognbout]

View attachment 5292400

In that position your arm is cocked up and your wrist is stressed.
Try sitting on the edge of the bed or whatever you sit on.
That will put your plucking arm in front of you.

When I sit I use"classical'position.
This way my wrist is straight.

 

[SteveCS]

View attachment 5292400

As @gebass6 said, putting the bass on that 'outer' thigh pushes everything out of alignment and forces you to compromise the position of your arm and the shape of your wrist. My almost any and every ergonomic 'measure', resting the bass between your legs with the neck pointed upwards (~45°) and in line with your shoulders (not pushing out and away from you) is better, IME. You might also try dropping the thumb anchor - it is not necessary and too much pressure/weight here can translate to pain in the back of the hand.

One more thing to consider is playing on the strap,even when sitting. That way your arm is freed from clamping the body and other 'stabilisation' duties.