Pain in your wrist, hand or arm can cramp your style — literally. If it hurts to type, sit at your desk or perform your regular daily activities with your hand, it could be carpal tunnel syndrome, a common condition that affects the hands and wrists. It develops when one of the main nerves of the hand — the median nerve — is squeezed inside the wrist. Common symptoms of carpal tunnel syndrome include pain, and numbness and tingling in the hand and fingers.
Read More: Is It Carpal Tunnel Syndrome?
Stretch It Out
“There are several simple exercises that target the wrist and hand that may help relieve pressure on the median nerve,” says Richard Craner, OTR/L, with Beaufort Memorial Outpatient Rehabilitation. However, it’s important to receive guidance from your doctor or an occupational therapist who can show you the correct exercises and ergonomic modifications to decrease symptoms and slow the progression of the disease.
The American Academy of Orthopedic Surgeons (AAOS) recommends these stretches, provided you perform them under a doctor’s supervision:
1. Wrist extension stretch.
- Stretch out your arm with your hand facing up and out like you’re signaling “stop.”
- Use your other hand to gently pull your palm towards you until you feel a stretch.
- Hold for 15 seconds and repeat five times on both arms
2. Wrist flexion stretch:
- Stretch out your arm with your hand facing down and in – the opposite of the extension stretch.
- Use your other hand to gently push your hand down until you feel a stretch.
- Hold for 15 seconds and repeat five times on both arms
Ergonomic Modifications to Prevent Carpal Tunnel Syndrome
“Many people assume that carpal tunnel syndrome is related to computer use, but any job or daily activity that involves repetitive forceful grip or motion of the hand and wrist could lead to the condition,” Craner says. “Whether you are working, playing or performing your regular activities of daily living, improved ergonomic awareness can help, especially if you have risk factors for carpal tunnel syndrome such as diabetes or a thyroid disorder, or if you have a family history of carpal tunnel syndrome.”
No matter what your profession, the Occupational Safety and Health Administration (OSHA) recommends good ergonomic awareness to reduce your risk for carpal tunnel syndrome. Maintain neutral wrist position whenever possible — not bent too far forward or back. If you work at a computer, sit in a chair with good lumbar support with your knees and hips at 90 to 100 degrees with your elbows close to your body and bent at a 90- to 120-degree angle when typing. Also, take frequent breaks periodically throughout the day. If it’s difficult to leave your workspace, consider using break time to do some of stretching exercises listed above.
Treatment for Carpal Tunnel Syndrome
If you develop carpal tunnel syndrome, don’t suffer in silence. There are treatment options that can help.
Your orthopedic specialist may recommend occupational therapy for stretching and strengthening exercises, training in ergonomic modifications and possibly splinting. He or she may also prescribe anti-inflammatory medications or corticosteroid injections to help. If you have advanced carpal tunnel syndrome you may be a candidate for a carpal tunnel release, which is a very common and effective surgery.
Feeling pain in your hands and wrists? Have numbness and tingling in your hands while working or sleeping? Things slipping from your hands during daily activities? Request an appointment with a Beaufort Memorial orthopedic specialist.