Carpal tunnel syndrome is a condition that causes numbness, tingling, or weakness in your hand. When the median nerve, which runs from your forearm into the palm of the hand, is pressed or squeezed at the wrist, this condition occurs. Many factors contribute to this condition, and workplace activities are often a significant part of the picture. Here are some prevention strategies that may help you manage your risk and maintain wrist health:
Avoid Repetitive Hand Motions
Making the same hand and wrist motions over and over again for long periods puts stress on your median nerve. This repetitive strain is a contributor to carpal tunnel syndrome, so finding ways to vary your tasks is a helpful step. You might be able to adjust your duties, or you may need to speak with a supervisor about modifying your workflow.
By changing your tasks throughout the day with different movements, your hands and wrists can have a break from constant repetition. You could try alternating between typing and filing, and you could adjust other tasks. Simple adjustments can make a meaningful difference in your daily physical routine.
Reduce Gripping Force
Holding tools or a computer mouse too tightly creates unnecessary strain on your hands and wrists. Without realizing it, many people grip objects with more force than needed. Pay attention to your grip, and consciously try to relax your hand throughout the day.
Using tools with larger, padded handles may help you maintain a looser grip. The design of these tools disperses pressure, and it spreads it more evenly across your palm. Rather than forceful typing, a light touch on the keyboard is also less problematic.
Some tasks demand a firm grip, so you may need to explore different solutions for those situations. In some cases, using a powered screwdriver instead of a manual one reduces the need to apply constant, forceful twisting motions. This change lessens the direct strain on your wrist, which supports your long-term comfort.
Take Periodic Breaks
Stepping away from your workstation for short periods gives your hands and wrists a much-needed rest. These breaks interrupt the continuous stress that contributes to nerve compression, and you can use this time to stretch gently. To do this, set a timer to remind yourself to pause every hour.
During your breaks, you have an opportunity to move and change your position. Stretching your fingers, hands, and wrists promotes circulation, and it can reduce symptoms. Try these simple stretches:
- Bend your wrist forward and back.
- Make a fist, then unfurl your fingers wide.
- Rotate your wrists in circles.
A few minutes of rest and stretching can help relieve built-up tension in your forearms and hands. Returning to your work with refreshed muscles lowers the cumulative strain of your daily activities.
Use Good Posture
Your overall posture affects the position of your neck and shoulders, which in turn influences your wrists and hands. Slouching can set off a chain reaction of misalignment down your arms, so sit up straight with your feet flat on the floor to create a stable and supportive base. Your wrists should remain in a straight, neutral position, not bent up or down.
Get Treated for Carpal Tunnel
If you experience persistent symptoms like tingling, numbness, or pain in your hands or wrists, it is beneficial to seek a professional evaluation. Early diagnosis and treatment may prevent the condition from progressing. A healthcare provider can offer guidance based on your specific situation. Contact a healthcare professional to discuss your symptoms and explore the right treatment plan for you.