You can reduce your risk of carpal tunnel syndrome by preventing repetitive strain and learning to keep your wrists in a neutral position. However, you may be more prone to carpal tunnel syndrome due to underlying health conditions, anatomic factors, or a wrist injury.
Health Factors
Being overweight is a major risk factor for carpal tunnel syndrome. If your body mass index (BMI) is 30 or above, you are at greater risk.
It isn't known exactly why being overweight increases the risk. You will also reduce many other health risks if you can maintain body weight below a BMI of 30.
Rheumatoid arthritis, diabetes, and hypothyroidism increase your risks of carpal tunnel syndrome. These conditions and others that result in inflammation or water retention narrow the space in the carpal tunnel.
High blood sugar in diabetes damages the nerves. Getting treatment for these conditions can reduce your risk for carpal tunnel syndrome.
Age is also a risk factor. Taking care of and protecting your wrists is important as you get older, especially if you use your hands at work for tasks like typing.
Carpal tunnel syndrome occurs most often in people over age 40. It is rarely seen in children.
Wrist Flexion and Repetitive Strain
Being aware of your wrist position can reduce your risk of carpal tunnel syndrome. Neutral wrist position is the most protective. This is the position when your hand is in line with your wrist.
A flexed position is palm down, with the palm and fingers bent towards the inner wrist. An extended position is with the palm up.
Sleeping
Sleeping on your hands, especially if they are in a flexed position, increases your risk. Pay attention to your hand position when you go to bed.
If you are already experiencing numbness or tingling in your hands at night or when you awaken, buy a wrist brace to wear while sleeping. This will keep your hand in a neutral position and help prevent progression of carpal tunnel syndrome.
Posture, Arm, and Hand Positioning
Keep your shoulders squared rather than rolled forward when sitting, standing, or walking. A hunched posture contributes to strain down your entire arm and to your wrists and hands.
Any task you are doing, including checking your cell phone, should be done with your arms comfortably away from your body—not too close, not too far.
If you find yourself gripping an object such as a pen or your cell phone tightly, learn to relax your grip or modify how you hold the object. Use a larger soft-grip pen and acell phone stand or holder.
Any tools should be the correct size for your hands as tools that are too large can result in strain.
Avoiding Repetitive Strain in Tasks
At any task or job, pay attention to how you are using your hands, especially when you are performing the same action repetitively. Avoid tasks that require bending or twisting motions with your hand for extended periods of time.
If you must perform these movements, gradually increase your time spent doing them and take frequent breaks. If possible, switch hands during your tasks.
The on-the-jobrisk for carpal tunnel syndrome is seen mostly in assembly line occupations in manufacturing, cleaning, and food processing.
In addition to redesigning these tasks to reduce strain, it would be helpful if your employer rotated jobs requiring these actions so you don't spend long hours doing the same movement.
Computer Workstation Positioning and Habits
There are some computer and typing habits that may increase the stress on your wrists. Changing these practices can reduce the day-to-day strain:
- Posture and positioning: Your keyboard and chair should be at a height where your forearms are level when using the keyboard and make sure your wrists are not flexing when you type. Keep your monitor at eye level and your back supported. Your feet should be squarely on the floor (don’t sit with crossed legs for any length of time). Position your screen at arm’s length away from you. Assess your workstation and make all the changes you can.
- Keep wrists neutral: When typing, your wrists should not be bent outward toward your pinky nor inward toward your thumb. Keep your wrists straight.
- Don’t rest your wrists: When typing, your hands should float above the keyboard, allowing your fingers to find the right keys by moving your whole arm. If your wrists rest in one place, you have to contort your hands to strike all the keys.Wrist rests can be confusingbecause you really should not rest your wrists while you type. Your wrists should serve as a reminder not to rest your hands on the edge of a desk or table; keep your wrists floating in the air when you type.
Studieshave not found a solid link between a computer keyboard or mouse use and carpal tunnel syndrome, but you can still take steps to reduce strain.
- Don’t contort:There are certain combinations of keystrokes that contort your hands and wrists. For example, try pressing control-Y with your left hand only. Anytime you need to do a key combination that involves holding down one key and pressing another, use both hands. This will seem strange at first but it will keep you from twisting into strange positions. This also applies when using the shift key.
- Change hand positions often: Turning your handsover (knuckles on the table) when pausing at the keyboard is a great way to give your wrists a break from being in the same position all day long. Get in the habit of turning your wrists over when thinking of the next sentence to write, talking on the phone, or reading on the computer.
Exercises and Stretches
Stretching and conditioning for tasks that require the use of your hands and wrists are important for preventing injury and repetitive strain.
If you already have some symptoms of carpal tunnel syndrome, discuss exercises with your healthcare provider as they may or may not be recommended.
Unfortunately, research has not shown nerve gliding andtendon gliding exercisesto be effective in treating the condition once you have symptoms.
Gliding exercises are hand motions aimed to keep the nerves and tendons sliding smoothly through the carpal tunnel, such as the wrist stretch below.
Carpal Tunnel Syndrome Doctor Discussion Guide
Get our printable guide for your next doctor's appointment to help you ask the right questions.
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Wrist Stretch Sequence
Stretch thetendonsand muscles in your wrists daily. Do so in the morning, at lunchtime, and at the end of the day.
- While standing, hold your arms straight out in front of you with your fingers extended, palms facing the ground.
- Raise both hands in the “stop” position (palms facing the wall in front of you) while keeping your arms straight. Hold this position for five seconds.
- Return your hands to the starting position and make a fist. Hold for five seconds.
- Rotate your fist down so the back of your hand is facing the wall in front of you and you can see your knuckles. Hold for five seconds.
- Finally, return to the starting position and relax your hands and fingers. Hold for five seconds.
- Repeat the series 10 times.
Add about two minutes of stretching for the rest of your body to your stretching routine. Loosen up your shoulders and straightenyour back. Move yourhead from side to side.Stretch your back. You’ll feel more energized and have much less tension and pain.
Grip Strengthening: Squeeze a soft rubber ball. Hold the squeeze for five seconds. Repeat 15 times.
Yoga: Yoga can help strengthen and condition your upper body and improve your posture and grip strength. It has been recommended for people with symptoms of carpal tunnel syndrome.
On-the-Job Conditioning: If your job requires tasks that require twisting and bending your hands, especially if you must use forceful motions or carry a load, it is best to gradually increase the time you spend in these activities. Ask your employer for conditioning exercises.
Prevent Worsening
If you have hand or finger tingling, numbness, or pain, take steps to prevent the condition from worsening.
If you've had symptoms suggestive of carpal tunnel syndrome for a few weeks, it's time to see your healthcare provider.
If symptoms remain untreated and progress, you are at risk of muscle and nerve damage which can be irreversible.
Frequently Asked Questions
How can I prevent carpal tunnel syndrome while using a computer mouse?
Some simple steps you can take include:
- Place the mouse in an optimal position—on a platform just above the number panel.
- If you use an external mouse and keyboard with a laptop, elevate the laptop so the screen is at eye level.
- Choose a mouse shape that is comfortable in your hand and don't grip it too tightly.
- Keep your wrist in a neutral position and move the mouse by moving your elbow rather than flicking your wrist from side to side.
- Consider a mouse that can be used with both the left and right hands so you can switch hands periodically.
(Video) What They Don't Tell You About Carpal Tunnel Syndrome! Stretches & TreatmentsWhat can I do to prevent carpal tunnel syndrome from getting worse?
This will depend on the cause, but some general tips for stopping progression of carpal tunnel syndrome include:
- Taking regular breaks from activities that require repetitive use of your hands, such as typing, piano playing, and playing video games.
- Wearing a splint to keep your wrist straight, especially at night.
- Trying a different type of keyboard (such as a split, V-shaped one) or computer mouse. A mouse that is flat and symmetrical in shape (rather than curved) usually is best, as is a larger mouse that encourages moving the entire arm rather than just the wrist.
How can I prevent carpal tunnel syndrome if I'm pregnant?
It's not unusual for people who are pregnant to experience symptoms of carpal tunnel syndrome, especially during the third trimester. These symptoms usually are temporary and are caused by edema (swelling) that's normal during the latter stages of pregnancy. To manage them, try wearing a splint, taking regular breaks while doing tasks that are repetitive and contribute to the discomfort, and doing exercises to help stretch and strengthen your forearms, wrists, and hands.
The Best Carpal Tunnel Braces of 2022 to Help Reduce Pain
FAQs
What are three things you can do to help prevent carpal tunnel syndrome? ›
- #1. Reduce your force and relax your grip. If your work involves a keyboard, for instance, hit the keys softly. ...
- #2. Take frequent breaks. ...
- #3. Watch your form. ...
- #4. Improve your posture. ...
- #5. Change your computer mouse. ...
- #6. Keep your hands warm.
- Wrist Rotations. Rotate your wrists by moving only your hands up, down, left, and right. ...
- Finger Stretch. ...
- Thumb Stretch. ...
- Prayer Stretch. ...
- Wrist Flexor Stretch. ...
- Wrist Extensor Stretch. ...
- Medial Nerve Glide. ...
- Tendon Glides: Type One.
Probably not. Carpal tunnel exercises alone aren't likely to relieve symptoms, such as pain and numbness. These exercises are most effective when combined with other treatments, such as behavior changes or wrist splints, for mild to moderate carpal tunnel syndrome.
How can I stretch my hand? ›- Make a gentle fist, wrapping your thumb across your fingers.
- Hold for 30 to 60 seconds. Release and spread your fingers wide.
- Repeat with both hands at least four times.
Preventing carpal tunnel syndrome can be as easy as adjusting your daily routine to reduce stress on your hands and wrists in the following ways: Minimize repetitive hand movements. Alternate between activities or tasks to reduce the strain on your hands and wrists. Keep wrists straight or in a neutral position.
How can I prevent carpal tunnel while sleeping? ›- Avoid bending your arms while you sleep.
- Wear a Night Wrist Splint.
- Support your Arms.
- Keep Hands Warm.
- Avoid Sleeping on Your Side.
- Shake Out Your Hands.
- Apply Pressure to Wrists.
- Take OTC Anti- Inflammatory.
...
What causes carpal tunnel syndrome?
- diabetes.
- thyroid dysfunction.
- fluid retention from pregnancy or menopause.
- high blood pressure.
- autoimmune disorders such as rheumatoid arthritis.
- fractures or trauma to the wrist.
- Wear a wrist brace at night.
- Perform hand and wrist stretching exercises during the day.
- Increase physical activity and exercise.
- Consider weight loss if at an unhealthy weight.
- Modify hand activities.
- Learn healthy computer habits.
- Stop tobacco use.
Activities such as texting, painting, and knitting can all lead to worsening carpal tunnel syndrome. These activities require you to constantly use your wrists and hands. If you don't take proper breaks from these activities, inflammation can ramp up in your wrist, putting more pressure on the median nerve.
How can I improve my nerves in my hands? ›Median nerve glide
Gently bend the hand back toward the forearm, then extend the thumb out to the side. Using the opposite hand, apply gentle pressure on the thumb to stretch it. For each change of position, hold for 3–7 seconds. Release and repeat the whole exercise on the other hand.
Is heat good for carpal tunnel? ›
Most doctors agree that using heat is the better way to “treat” carpal tunnel syndrome. Unlike ice, heat promotes healing and restoration of damaged tissues. The healing process is what will ultimately make the inflammation disappear for good. Therefore, a hot towel or heating pad will do just fine.
Why wrist stretches are important? ›The importance of stretching wrists and hands
Wrist exercises increase flexibility and help lower the risk of injury. The team of Physio's at Hoppers Physio recommend stretches as a preventive measure or to ease slight pain.
Bend your wrist, pointing your hand toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
What is the fastest way to get rid of carpal tunnel? ›- Take breaks from repetitive tasks. ...
- Wear splints on your wrists. ...
- Lighten up. ...
- Mind your flexion. ...
- Stay warm. ...
- Stretch it out. ...
- Elevate your hands and wrists whenever possible. ...
- Try over-the-counter (OTC) medications.
Ignoring symptoms of this carpal tunnel syndrome can lead to permanent nerve damage. First, you may notice tingling or numbness in your fingers that comes and goes. Over time, the sensations may get worse, lasting longer or even waking you up at night.
Does massage help carpal tunnel? ›Massage therapy for carpal tunnel is the most non-invasive, cost-efficient and effective long term treatment for Carpal Tunnel Syndrome. Massage therapy addresses the inflammation, pain and numbness by softening and lengthening the muscles and fascia of the neck, shoulder, upper arm, elbow, forearm, wrist and hand.
How can I improve circulation in my hands while sleeping? ›Sleep with your arms at your sides instead of above your head. Sleeping with your arms above your head can cause numbness by cutting off circulation to your hands. Avoid folding your arms under your pillow while you sleep. The weight of your head can put pressure on your wrists or elbows and compress a nerve.
Which sleep position is best? ›Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.
Does ice help carpal tunnel? ›Try ice therapy
One of the best ways to decrease carpal tunnel inflammation and dull pain signals is to use cold therapy on your wrist. Cold therapy sessions can last up to 15 to 20 minutes, and don't forget to use a towel or cloth to protect your skin.
- Pain.
- Numbness.
- Tingling.
- Weaker grip.
- Tendency to drop things.
What nerve causes carpal tunnel? ›
Carpal tunnel syndrome (CTS) occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes pressed or squeezed at the wrist. The carpal tunnel—a narrow, rigid passageway of ligament and bones at the base of the hand—houses the median nerve and the tendons that bend the fingers.
How long does carpal tunnel last? ›Your hand and wrist may feel worse than they used to feel. But the pain should start to go away. It usually takes 3 to 4 months to recover and up to 1 year before hand strength returns.
Does vitamin C help with carpal tunnel? ›Some studies suggest low levels of riboflavin in the blood is associated with carpal tunnel syndrome and other inflammatory diseases. Vitamin C. 500 to 1,000 mg daily, as an antioxidant.
Is vitamin B6 good for carpal tunnel syndrome? ›ANSWER Although its effectiveness is controversial, vitamin B6 is often used as a conservative and adjunct therapy in treatment of carpal tunnel syndrome. Many patients attempt to treat their symptoms with vitamin B6 on their own.
Can I reverse carpal tunnel without surgery? ›Patients with carpal tunnel syndrome symptoms often ask, "Can it be treated without surgery?" The answer is, "yes," as long as the condition is diagnosed early and symptoms aren't severe. A compressed nerve in the carpal tunnel — a narrow passageway on the palm side of the wrist — causes carpal tunnel syndrome.
What foods help with carpal tunnel? ›Dark leafy greens, red or yellow peppers, carrots, red tomatoes and bell peppers are great sources of antioxidants. Adding salmon or other cold water fatty fish to your diet can help reduce carpal tunnel symptoms and inflammation. Consider sardines and tuna, which are high in healthy fatty acids.
Does caffeine affect carpal tunnel? ›All these differences were statistically significant. Those who currently used alcohol but not tobacco or caffeine were at the lowest risk for slowing, symptoms, and definite CTS. Those who currently used caffeine alone or in combination with tobacco were at the highest risk.
How can I rehab my carpal tunnel at home? ›WORKS FAST! 8 Home Exercises To Fix Carpal Tunnel Symptoms
Does squeezing a ball help carpal tunnel? ›Carpal tunnel occurs when a specific nerve in the wrist is compressed, causing numbness and tingling in the hand and fingers. Since it's a structural problem of not having enough room for the nerve in the wrist, Daluiski said, doing exercises (like squeezing a stress ball) won't help.
How do you massage your wrist? ›Press both thumbs in the center of the wrist and push into the muscle while gliding up to the elbow at the same time. Include both sides of the forearm to loosen all the constrictions. Massage the fingers, thumbs, and palm of the hand, giving them light pressure and gentle stretches.
How can I strengthen my wrist joints? ›
- Sit comfortably with your arm bent at a right angle, palm facing in, holding the gripper in one hand.
- Squeeze slowly, and release.
- Repeat 8 to 10 times.
- Only your hand should be moving, not the arm.
- Switch hands and repeat.
- When you can comfortably do 2 to 4 sets, try a gripper with more tension.
Gently curl your wrist up and down while holding the resistance band about 8 to 12 times, then switch sides. Prayer Stretch: This movement is relaxing and doesn't require any equipment to complete.
Does wrapping your wrist help carpal tunnel? ›A brace can help because it keeps your wrist in a straight, neutral position. A 2012 study found that using a wrist brace at night did more to relieve carpal tunnel symptoms than using no treatment at all.
Does the cold affect carpal tunnel? ›Cold temperatures restrict blood flow and cause muscle tissue to expand, putting added pressure on the median nerve which can exacerbate the condition. Flare ups of carpal tunnel can also be triggered by Atmospheric pressure that comes along with cold temperatures.
Why does carpal tunnel get worse at night? ›Usually Carpal Tunnel Syndrome symptoms are worst at night due to tissue fluid in the arms being redistributed when there is no active muscle pump. In other words, we aren't moving when we try to sleep and increased fluid leads to increased carpal tunnel pressure, causing symptoms to appear.
What is the fastest way to get rid of carpal tunnel? ›- Take breaks from repetitive tasks. ...
- Wear splints on your wrists. ...
- Lighten up. ...
- Mind your flexion. ...
- Stay warm. ...
- Stretch it out. ...
- Elevate your hands and wrists whenever possible. ...
- Try over-the-counter (OTC) medications.
Activities such as texting, painting, and knitting can all lead to worsening carpal tunnel syndrome. These activities require you to constantly use your wrists and hands. If you don't take proper breaks from these activities, inflammation can ramp up in your wrist, putting more pressure on the median nerve.
Does squeezing a ball help carpal tunnel? ›Carpal tunnel occurs when a specific nerve in the wrist is compressed, causing numbness and tingling in the hand and fingers. Since it's a structural problem of not having enough room for the nerve in the wrist, Daluiski said, doing exercises (like squeezing a stress ball) won't help.
Can you get rid of carpal tunnel syndrome Without surgery? ›Patients with carpal tunnel syndrome symptoms often ask, "Can it be treated without surgery?" The answer is, "yes," as long as the condition is diagnosed early and symptoms aren't severe.
Does massage help carpal tunnel? ›Massage therapy for carpal tunnel is the most non-invasive, cost-efficient and effective long term treatment for Carpal Tunnel Syndrome. Massage therapy addresses the inflammation, pain and numbness by softening and lengthening the muscles and fascia of the neck, shoulder, upper arm, elbow, forearm, wrist and hand.
Is carpal tunnel permanent? ›
In most patients, carpal tunnel syndrome gets worse over time. If untreated for too long, it can lead to permanent dysfunction of the hand, including loss of sensation in the fingers and weakness. For this reason, it is important to diagnose and treat carpal tunnel syndrome promptly.
What vitamin helps carpal tunnel? ›ANSWER Although its effectiveness is controversial, vitamin B6 is often used as a conservative and adjunct therapy in treatment of carpal tunnel syndrome. Many patients attempt to treat their symptoms with vitamin B6 on their own.
Can Vitamin B12 deficiency cause carpal tunnel? ›That is, a lack of vitamin B6 or B12 causes symptoms similar to carpal tunnel. For instance, tingling or pins-and-needles in the extremities (like the fingers and hand) are a common sign of vitamin B deficiency.
What foods are good for carpal tunnel? ›A small 2020 study found that omega-3 fatty acids reduced numbness and pain caused by carpal tunnel syndrome. Foods containing omega-3 fatty acids include: fish oil. coldwater fatty fish, such as salmon, tuna, herring, mackerel, and sardines.
How should you sleep with carpal tunnel? ›- Avoid bending your arms while you sleep. The median nerve travels down the entire length of your arm. ...
- Wear a Night Wrist Splint. ...
- Support your Arms. ...
- Keep Hands Warm. ...
- Shake Out Your Hands. ...
- Apply Pressure to Wrists. ...
- Take OTC Anti- Inflammatory. ...
- Apply Ice.
All these differences were statistically significant. Those who currently used alcohol but not tobacco or caffeine were at the lowest risk for slowing, symptoms, and definite CTS. Those who currently used caffeine alone or in combination with tobacco were at the highest risk.
Is ice or heat better for carpal tunnel? ›Most doctors agree that using heat is the better way to “treat” carpal tunnel syndrome. Unlike ice, heat promotes healing and restoration of damaged tissues. The healing process is what will ultimately make the inflammation disappear for good. Therefore, a hot towel or heating pad will do just fine.
Where Do I ice for carpal tunnel? ›Try ice therapy
One of the best ways to decrease carpal tunnel inflammation and dull pain signals is to use cold therapy on your wrist. Cold therapy sessions can last up to 15 to 20 minutes, and don't forget to use a towel or cloth to protect your skin.
Your hand and wrist may feel worse than they used to feel. But the pain should start to go away. It usually takes 3 to 4 months to recover and up to 1 year before hand strength returns.
What are the five symptoms of carpal tunnel syndrome? ›- Pain.
- Numbness.
- Tingling.
- Weaker grip.
- Tendency to drop things.