carpal tunnel syndrome

9 Reliable Recommendations To Prevent Carpal Tunnel Syndrome

Is your job or hobby putting strain on your wrist? Do you suffer from pain that is difficult to control? Read on to find out 9 recommendations you can try to ease your carpal tunnel syndrome?

Medically Reviewed by Dr. K on 30 Nov 2021.

9 Reliable Recommendations To Prevent Carpal Tunnel Syndrome

Perhaps you’re experiencing tingling or numbness in your fingertips and want to make sure it does not grow any worse. The good news is that you have many options for protecting yourself and preventing your symptoms from worsening.

The pressure on your median nerve causes carpal tunnel syndrome. Except for the pinky, this nerve provides sensation in your thumb and all of your fingers. When the median nerve travels through your wrist, it passes through a small tunnel composed of bone and ligament called the carpal tunnel. When your wrist swells, this tunnel constricts and compresses your median nerve, resulting in your discomfort.

There is no one-size-fits-all solution for preventing carpal tunnel syndrome. However, if you can reduce stress and strain on your hands and wrists as much as possible, you may be able to prevent it from worsening.

Try a Softer Touch

We become so accustomed to doing things a particular way in our everyday routines that we don’t even notice it. You may use more force than necessary to complete the task. You may, for example, grasp your instruments too firmly when a solid grip is sufficient. Alternatively, you may pound your computer keyboard when a few soft keystrokes would do.

Keep an eye on how tight your hands are and how much pressure you apply to them throughout the day. Your hands and wrists will appreciate you if you can take a few steps back.

Give Yourself a Break

Take a break from your job to stretch or flex your hands. Every hour, take a 10- to 15-minute break. This is particularly true if you work with equipment that vibrates or you need to exert a lot of effort.

Stretch Often

Try this easy stretch during those breaks (or at any other moment throughout the day):

  • Make a fist with your hands.
  • Slide your fingers up to the point where they are straight out.
  • Repeat 5-10 times more.

Alternatively, consider this:

  • Make a fist with your hands.
  • Let go of your fingers and spread them wide. Extend them as far as possible.
  • Repeat 5-10 times more.

Stay Neutral

Avoid bending your wrist up or down if at all possible. The strain on your median nerve is relieved by keeping your wrist in a straight, neutral posture.

Wearing a wrist brace while sleeping may assist you with this. Wearing it during activities that cause your symptoms may also be beneficial.

Switch It Up

Make an effort to avoid repeating the same hand and wrist movements. For example, if you usually do something with your right hand, try doing it with your left. Alternatively, vary your activities as much as possible to give your muscles a rest.

Watch Your Posture

While it’s natural to concentrate on your wrists and hands, how you hold the rest of your body may have an impact. Your shoulders may slide forward as a result of poor posture. This causes a chain reaction that shortens your neck and shoulder muscles, compresses your neck nerves, and exacerbates wrist issues.

Stay Warm

It may seem easy, yet it makes a significant impact. Pain and stiffness worsen when you are chilly. Even fingerless gloves may be beneficial since they keep your hands and wrists warm and loose.

Talk to Your Supervisor

If your job causes you to have symptoms, talk to your boss about changing your work environment. You may be able to improve your symptoms by changing anything from your workstation arrangement to tool handles to how activities are completed. You may also be able to swap tasks with coworkers to avoid repeating the same job.

Try these things if you work at a computer:

  • Adjust the location of your keyboard so that you do not have to bend your wrists when typing.
  • As you write, keep your elbows close to your sides.

See an Occupational Therapist

This medical practitioner may be able to help you with the following:

  • Show you how to stretch and strengthen your hand and wrist muscles with these exercises.
  • Show you how to alter your daily movements to reduce stress on your hands and wrists.

Sources

  1. https://www.webmd.com/pain-management/carpal-tunnel/how-can-i-prevent-carpal-tunnel-syndrome 
  2. American Academy of Orthopedic Surgeons, OrthInfo: “Carpal Tunnel Syndrome.”
  3. NIH, National Institute of Neurological Disorders and Strokes: “Carpal Tunnel Syndrome Fact Sheet.”
  4. Mayo Clinic: “Carpal Tunnel Syndrome.”
  5. Office on Women’s Health: “Carpal Tunnel Syndrome Fact Sheet.”
  6. Arthritis Foundation: “Carpal Tunnel Syndrome Relief.”
  7. University of Washington Orthopaedics and Sports Medicine: “Carpal Tunnel Syndrome.”

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