How to prevent carpal tunnel

Carpal tunnel syndrome is one of the most common problems affecting the hand. This condition happens when nerves that run from the forearm to the elbow become compressed in the carpal tunnel, or the narrow passageway of ligaments and bones located at the base of the hand.

The median nerve, which controls movement and sensation in the hands and wrists, can become inflamed or thickened. This pressure on the median nerve describes carpal tunnel syndrome, or CTS. Symptoms often come on slowly and cause numbness, burning or shooting pain in the hand and wrist. This may make the hands feel swollen, cold or achy. People with CTS may need to stop what they’re doing frequently to shake out their hands for relief.

If left untreated, CTS can cause worsening or permanent nerve damage. This can lead to loss of feeling or use of the hands to grasp or hold objects.

Risk for carpal tunnel syndrome

CTS can happen to anyone, but it’s more common among women and people over 40 years of age. CTS can be hereditary, but it can also be caused by other health conditions, such as diabetes, arthritis, gout, pregnancy or wrist fractures and dislocations.

CTS is often caused by repetitive hand use, such as typing on a keyboard or playing piano. Jobs and hobbies that require intense or repetitive use of vibratory tools like jack hammers are also more likely to develop CTS. Professions that may be more at risk for developing CTS include:

• Office workers
• Hair stylists
• Automotive mechanics
• Assembly line workers
• Musicians
• Professional artists
• Drivers

Early diagnosis of CTS can help prevent the condition from worsening into nerve damage. Your primary care doctor or neurologist will do a physical examination of your hand and wrist to note your symptoms and check your strength and reflexes. They might also take x-rays or order lab tests to see if any other conditions are causing or worsening the problem.

CTS is first treated using ice, pain relievers or steroid injections and by wearing splints or braces during repetitive motions or while sleeping. However, some severe cases require surgery, such as the carpal tunnel release procedure or endoscopic surgery.

How to prevent carpal tunnel syndrome

The sooner CTS is treated, the more likely you can avoid serious nerve damage and ongoing pain. There are several ways to address early symptoms:

• Wear a wrist splint at night while you sleep.
• Use ice packs for up to 20 minutes to relieve inflammation.
• Take short breaks to rest your wrist when you’re doing repetitive tasks.
• Minimize repetitive movements, and when you must do them, use a lighter touch.
• Avoid activities that worsen your symptoms.
• Make sure your chair or computer monitor are at an appropriate height for your body and to maintain good posture.
• Use ergonomically designed furniture and tools.
• Take medications as prescribed by your doctor, like pain relievers.
• Do stretching exercises to improve your range of motion.

Exercises will help you stretch the median nerve and improve how freely the nerve and tendons move through the carpal tunnel. By adding these into your daily routine, you can reduce the wrist pressure that leads to CTS.

Finger stretch: Stretch your fingers as far apart as you can. Relax your fingers and then repeat the stretch. You can stretch your thumbs by pulling them back gently, holding the stretch and then releasing.

Wrist flexor stretch: Place one palm out in front of your chest as if telling someone to “stop.” Use your other hand to bend your wrist and fingertips backward until you feel a stretch in your forearm and wrist. Hold for 15 to 30 seconds. Repeat this stretch with your palm facing up and your fingertips down to stretch both sides of your wrist.

Prayer stretch: Place your palms together in front of your chest and below your chin. Keeping your hands close to your body, slowly lower your hands down toward your waistline. Hold the stretch for between 15 to 30 seconds.