Best Ways to Prevent Carpal Tunnel Syndrome

Do you suffer from wrist pain? It’s no surprise that with the rise in technology use, more people are suffering from carpal tunnel syndrome (CTS).

If you work on a computer, then you’re at risk of developing carpal tunnel syndrome. You may already have it if you experience numbness, tingling, or pain in your wrists, hands, and fingers. CTS often develops from repetitive movements, such as typing and using a computer mouse, when a major nerve is compressed as it travels through the wrist.

Dr. Habib Khan and our team here at Arizona Institute of Neurology & Polysomnography specialize in helping patients with nerve-related pain, and we want to share some preventive strategies.

Here are some things you can do to help prevent carpal tunnel syndrome from developing in your wrists and hands. 

Take breaks 

A break every 2-3 hours is essential for your wrists and hands. During these breaks, let your hands and wrists relax. You can also perform the exercises we’ll mention later. 

Use proper posture at your desk

Take a look at your entire body posture and desk setup. You should sit up straight with your shoulders back. Your thighs should be parallel with the floor and your knees bent at a 90° angle. Your elbows should be at your side and also comfortably bent, so your forearms are parallel with the floor. 

The keyboard should be a comfortable distance from your body to align with your hands. The edge of the desk shouldn’t cut into your arms. 

Perform hand and wrist exercises 

You stretch before or after you work out at the gym. So why not stretch your hands and fingers before you put them through serious typing exercises at work? There are three basic stretching moves that you can do throughout the day.

None of them require equipment, and you can do them anywhere. They only take a minute or two to perform. 

Spider push ups 

Start with your hands in a prayer position with your palms together. Then spread your fingers apart as far as possible. Now stretch your hands by separating your palms but continuing to touch your fingertips. 

This motion is great for stretching the palms of your hands. It will provide relief to the median nerve that tends to get irritated when you have CTS. 

The shake 

Shake your hands like you just washed them and are trying to get them dry. You don’t have to be aggressive about it, just keep your hands loose and do it for a minute or two. This action performed every hour keeps your hands from becoming cramped and tight during the day. 

Stretch armstrong 

This exercise will give you the deepest of stretch. Raise one arm straight out in front of you with your elbow straight and palms down. Bend your wrist so that your fingers point straight down towards the floor. 

Now spread your fingers a bit and use your other hand to apply gentle pressure on your downward-pointing hand. Hold this position for 20 seconds, then repeat the stretch on your other hand.

Wear a wrist splint 

A splint will keep your wrists and fingers in a neutral position to reduce stress. You could wear it while working if you struggle to maintain proper form. You can also wear it at night while you sleep. 

Treat your carpal tunnel syndrome today 

If you’re already experiencing wrist, hand, and finger pain or numbness, then you may already have CTS. You may be able to prevent your condition from getting worse by using the above strategies. 

Request an appointment with Dr. Khan today to get treatment for nerve pain in your wrists and hands. Call our office in Casa Grande, Arizona at 520-201-8849.

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