Whether you work a blue-collar job that keeps you on your feet all day or a white-collar role that has you glued to a desk, getting through the workday almost always involves using your hands.
And in many cases, that use is prolonged and repetitive. For a significant number of working adults, this leads to a condition called carpal tunnel syndrome.
Carpal tunnel syndrome occurs when the median nerve (the nerve that runs from your forearm through a narrow passageway in your wrist called the carpal tunnel) gets compressed or squeezed, causing uncomfortable and sometimes debilitating symptoms.
It’s one of the most common nerve-related conditions in working adults, and left unmanaged, it can make it harder to do your job and maintain a decent quality of life.
If you’ve been noticing the following symptoms, you should get checked out:
These are all signs of carpal tunnel syndrome, and seeing a specialist before your symptoms escalate is the next step.
At SEPA Pain & Spine in southeastern Pennsylvania, our team of experienced specialists understands how to properly diagnose and treat carpal tunnel syndrome.
But while professional treatment is crucial, there are also practical things you can do right now, at your workplace, to manage symptoms and protect your wrists from further strain. Here are four of them.
When your wrists are bent upward or downward for extended periods, pressure builds inside the carpal tunnel. The goal is to keep your wrists in a neutral position as much as possible, which is straight, not flexed.
Your keyboard should be positioned so that your forearms are roughly parallel to the floor and your elbows are at about a 90-degree angle. If your keyboard sits too high or too low, your wrists compensate.
With your mouse, using a regular flat mouse can force your wrist into an unnatural rotation. An ergonomic mouse that keeps your hand in a more handshake-like position reduces strain. If your work involves a lot of typing, a split or ergonomic keyboard can reduce discomfort.
When you perform the same hand and wrist movements over and over without giving your body a chance to recover, the tissues around the median nerve get irritated and inflamed. Taking a break, even a minute or two every hour, can help.
During those breaks, stretch your hands and wrists.
One simple stretch involves extending your arm in front of you with your palm facing out, as if signaling someone to stop, and gently pulling your fingers back toward you with your other hand. Hold that for about 15-30 seconds, then do the same with your fingers pointing downward.
These stretches decompress the wrist and help ease tension that builds up during repetitive tasks.
For most tasks, the force people use is far greater than necessary, and that excess force increases pressure inside the carpal tunnel. Develop an awareness of how you’re using your hands throughout the day.
When you’re typing, aim for a light touch. When you’re writing by hand, loosen your grip on the pen. If you work with tools or equipment, look into whether padded or vibration-dampening handles are available, since vibration is a known aggravator of carpal tunnel symptoms.
Wrist splints work by holding the wrist in a neutral position, which takes the pressure off the median nerve. Many people find them especially helpful at night, since a lot of people unconsciously bend their wrists while they sleep, which is why symptoms often feel worse in the morning.
But splints can also be useful during the workday, particularly for tasks that put a lot of stress on the wrist. If you have a stretch of work that involves heavy typing, repetitive hand movements, or using vibrating tools, wearing a splint during that time can help manage symptoms.
Carpal tunnel syndrome is a medical condition, and while lifestyle adjustments help, they’re not a substitute for proper care. At Sepa Pain and Spine, we’re experienced in diagnosing carpal tunnel syndrome accurately and developing treatment plans that address the root cause, not just the symptoms.
Call us today to schedule a consultation at any of our offices in Horsham, Langhorne, Meadowbrook, Chalfont, East Norriton, or Limerick in southeastern Pennsylvania. You can also request one online here.
