Carpal Tunnel Syndrome 

 

Carpal Tunnel Syndrome is caused by a compression of the median nerve as the nerve passes through your wrist.  It results in tingling, pain, numbness, aching, and eventual weakness in the wrist and or hand.  This is a common problem for desk workers, since the small movements of the mouse and the repetitiveness of typing can lead to irritation and swelling within the carpal tunnel, which in turn compresses the median nerve.  Poor posture while sitting, not enough breaks to allow the muscles to relax and promote proper circulation, as well as a workstation that is not ergonomically set up can all exacerbate this problem.

7  Tips to Prevent and Treat Carpal Tunnel Syndrome:

1. Ergonomic work station: Make sure the monitor is at eye level and you have a telephone headset.  Both these changes will help to keep your neck and shoulders aligned and prevent strain.  The median nerve can become irritated anywhere along its length, and although issues to the median nerve at different points is not classified as carpal tunnel syndrome, it can still cause discomfort and strain.
2. Adjust armrests so that your elbows are between 90-100° and close to the body. Keep feet planted on the floor.
3. When typing and using the mouse slightly raise your wrists so that they are in a straight line with your arm and hand. This will minimize strain to your wrists.
4. Use a mousepad to rest your arms on when there are small breaks in typing. It is better to rest your palm rather than your wrist during these brief breaks in order to prevent further compression of the median nerve as it passes through the small carpal tunnel space.
5. Self massage your arms and hands to increase circulation and to work out any tight muscles that could be compressing the median nerve.  Your massage therapist can do some focused work here for you, but you can also strip through the muscles with your thumbs and apply compressions of 30sec to any sore spots that reproduce the carpal tunnel symptoms in your wrist and hand.
6. Take frequent breaks to allow the muscles in your arms and hands to relax, to help increase circulation, and to break any bad postural habits that you may have fallen into while you were focused on your work.  Even just shaking our your hands regularly will help relieve some tension.
7. Very important! Stretch your forearms and hands regularly.  Here are a few stretches to do throughout your workday:

Stretches to Relieve Carpal Tunnel Symptoms

• With your arm out to the side, elbow straight, palm up – point your fingers towards the floor while dropping your opposite ear to your shoulder.  Hold 30sec and repeat 3x
• Arm straight in front of you, elbow straight, palm up – point your fingers to the floor and with your other hand draw your fingers back. Hold 30sec and repeat 3x
• Arm straight out in front of you, elbow straight, fingers curled into a loose fist, palm down – with your other hand draw the loose fist down.  Hold 30sec and repeat 3x
• Palm up, fingers straight – with your other hand draw each finger back one at a time. Hold 10sec and repeat 3x