Carpal tunnel syndrome can make office work difficult if you are stuck at a computer for too long. Carpal tunnel syndrome occurs when the structures (like muscles and nerves) that run through the space known as the carpal tunnel in the wrist becomes irritated. You might notice tingling, numbness, and pain in your wrist, fingers, and hand.

Carpal Tunnel Syndrome Treatment

Tips To Avoid Carpal Tunnel Syndrome

You can avoid experiencing carpal tunnel by following these tips:

• • Keep it Moving

Make sure your joints and muscles are mobile by performing basic exercises and stretching regularly. It will be beneficial to have a stretching and mobility routine going consistently to manage forearm, wrist and finger tightness. This can keep these symptoms from exacerbating to more serious hand and wrist conditions like carpal tunnel syndrome!

• • Ergonomic Set up

If you are working at a desk, position the desktop in front of you. Ensure your armrests are level with the keyboard by adjusting the height of your chair and table. Ergonomic mouse and keyboards are options too! These pads help to maintain a more neutral position for your fingers, thumbs, and wrists. Ergonomic keyboards position your wrist naturally while you type, which reduces the risk of these structures being irritated and compressed.

• • Take a Break

Breaking up sitting and computer times regularly throughout the day to prevent symptoms from exacerbating. Consider taking breaks, standing up and going for a walk, and even doing a full body stretch to improve overall blood flow in your body!

• • Splint Wearing

If you have experienced carpal tunnel syndrome in the past, wearing a splint can be helpful in keeping the symptoms at bay if you notice some symptoms coming back. Consider wearing a splint during the evening while you sleep!

• • Strengthening

In general, strengthening the body improves stability and makes the body robust to everyday stressors, and therefore can be protective of repetitive strain injuries. If you are new to this, be sure to seek assistance from a kinesiologist or physiotherapist, or get clearance from your doctor if safety is your concern!

Carpal Tunnel Exercises

Carpal tunnel syndrome causes weakness, numbness, and pain into the wrist and hands. Active rehab and physiotherapy and active rehab is one of the first line defences to help reduce the symptoms of carpal tunnel and improve function. The following are three exercises to prevent carpal tunnel that can be done at any time.

• • Wrist flexor stretch

1. 1. Bring arm and hand in front of you with elbows straight and palms facing up.
   2. Pull your hand back using the opposite arm.
   3. By bending your wrist with your other hand while feeling the muscles in the front of your forearms stretch
   4. Keep holding for 15 to 25 seconds. Do this two to four times per day.

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When it comes to managing symptoms, stretching is a fairly easy and effective way to do so! By stretching, you can improve circulation, mobility, and movement throughout your body.

• • The shake

It is as simple as it sounds: Shake your hands as if you are drying your hands after washing (haha!). Try this every hour during the day to reduce the sensation of numbness and tingling.

• • Nerve glides

Neural mobility drills are a good way to improve movement through the carpal tunnel region . When there is good movement through the major nerve and structures through this area, function of the hand and wrist (along with the entire upper limb!) can improve.

1. 1. Straighten arm and hand to your side
   2. Extend your hand and wrist back, you should feel a pull along the front of your arm, forearm, and even upper arm!
   3. Bend neck and head to the same side – you should feel a relief of stretching symptoms
   4. Relax and then reset

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Surgical Treatments

If the carpal tunnel syndrome symptoms don’t respond to nonsurgical treatments, there are other options on a medical standpoint as well. Cortisone injections can help with reducing inflammation. In addition, surgery to release the carpal tunnel area has also been known to provide successful outcomes. Cutting the transverse carpal ligament generally releases the pressure through this area. Although symptoms are likely to reduce after this operation, it may also be important to seek out further physiotherapy treatment to further improve function and strength of the upper limb.

Conclusion

Carpal tunnel syndrome can potentially cause difficulties and disruptions in your everyday life. Though a fairly common condition, there are things you can do to take a proactive approach with treatment, as suggested above. If you have any more questions about how to prevent carpal tunnel syndrome or manage what symptoms you may be experiencing, be sure to speak to us for more info!