Your Guide to Preventing Carpal Tunnel Syndrome

May 31, 2022 11:00 am Published by

wrist pain

According to the American College of Rheumatology, carpal tunnel syndrome is one of the most common nerve disorders affecting Americans. Thankfully, the condition isn’t inevitable, even if you have a desk job.

In fact, in many cases, modifying the way you live and work can greatly reduce your risk of developing carpal tunnel syndrome.

Defining Carpal Tunnel Syndrome

Carpal tunnel syndrome is a condition that causes numbness and tingling in the hand and forearm. It occurs when the median nerve in the hand is compressed where it travels through the wrist.

This area of the wrist is known as the carpal tunnel, a “tunnel” of sorts that’s designed to protect the median nerve and the tendons responsible for bending the fingers. The carpal tunnel can narrow, putting pressure on the median nerve, which causes the symptoms of carpal tunnel syndrome. Symptoms may include:

  • Difficulty with gripping motions, such as opening a door
  • Numbness or tingling in the hand, thumb, index or middle finger
  • Pain in the wrist, palm or forearm
  • Pain that worsens with the use of the hand or wrist
  • “Pins and needles” sensation in the hand or wrist
  • Weakness in the thumb

Symptoms of carpal tunnel syndrome are often worse at night or first thing in the morning.

What Causes Carpal Tunnel Syndrome?

A number of different factors can increase your risk of developing carpal tunnel syndrome. For one, the anatomical structure of your carpal tunnel is a factor. Those who have a carpal tunnel that’s smaller than normal due to genetics are more likely to experience carpal tunnel syndrome, since it’s easier for the median nerve to become compressed.

One of the most common causes of carpal tunnel syndrome is a combination of repetitive motions involving the hands and wrists and improper wrist position. Repeatedly making the same motions over time can cause swelling in the wrist that puts pressure on the median nerve, while bending your wrist in an awkward way can do the same.

The latter is common for those who spend time at a desk, particularly if it involves computer work and typing on a keyboard.

Being pregnant or having a chronic health condition such as diabetes also increases the risk for carpal tunnel syndrome

Steps for Preventing Carpal Tunnel Syndrome

For those at an increased risk of developing carpal tunnel syndrome, orthopaedic experts recommend taking these steps to reduce your risk factors when possible:

  • Alter your workspace. Look for ways to make your desk or overall workspace more ergonomic. This may include using a keyboard that adjusts up or down, placing a wrist rest in front of the keyboard to support the wrists or a hand rest in front of the mouse pad, keeping the mouse on the same level as your hands, or adjusting your seat height to allow your wrists to sit in a neutral position.
  • Change things up. If your work or daily routines involve repetitive motions using one hand, try completing the tasks using the other hand occasionally.
  • Keep your hands warm. The symptoms of carpal tunnel syndrome can be aggravated by cold, so it may be helpful to keep your hands warm using something like fingerless gloves or a hand warmer.
  • Take frequent breaks. If you have a job that involves repetitive motions or that requires computer work, step away from the work at regular intervals. Take time to stretch the hands and wrists during these breaks.
  • Watch your posture. While it’s most important to avoid bending your wrist, you should also keep an eye on your overall posture when sitting and standing. When you have poor posture, the neck and shoulder muscles can tighten up, which can aggravate the nerves in the upper body.
  • Watch your wrist positioning. To limit pressure on the median nerve, avoid bending the wrist drastically up or down. Keeping it in a neutral position can limit the amount of pressure on the nerve.

If you’re at high risk of developing carpal tunnel syndrome, you may want to talk with your provider about exercises, ergonomic changes and braces you can use to reduce your risk.

 

Learn more about carpal tunnel syndrome from James N. Long, MD, FACS, hand and plastic surgeon at Magnolia Orthopaedic Center. Interested in learning more about carpal tunnel syndrome?

Magnolia Orthopaedics & Sports Medicine
611 Alcorn Drive, Suite 100
Corinth, MS 38834
(662) 286-6369

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This post was written by Magnolia Regional Health Center