Carpal tunnel syndrome is a disorder caused by abnormal pressure on the median nerve, which provides movement and sensation for most of your hand. Individuals with the syndrome can develop hand and finger symptoms that include tingling, weakness, numbness and muscle damage. You can help to prevent carpal tunnel with exercises and alterations in your workplace environment.
Understanding Carpal Tunnel Syndrome
Carpal tunnel syndrome gets its name from the narrow tunnel that contains your median nerve at the point where it enters your hand, according to Medline Plus, a website created by the U.S. National Library of Medicine. After the nerve enters your hand, it provides normal function in your palm, thumb and index and middle fingers, as well as the side of your ring finger closest to your thumb. Carpal tunnel syndrome typically occurs when swelling in your carpal tunnel pinches the median nerve. You can develop the condition if you regularly type at a keyboard or perform other repetitive motions with your wrists and hands.
Basic Tips
Ergonomics is a term that describes the interactions between your body, the tools you use to perform various tasks and your work environment, Medline Plus reports. Ergonomic changes modify the ways in which you work so that you can perform your tasks with fewer risks to your health. The University of Maryland Medical Center lists a number of basic tips to improve your workplace ergonomics and lower your risks for the development of carpal tunnel syndrome. They include warming up before performing hand- and wrist-intensive tasks, resting frequently while working and avoiding overworking your fingers or hands, if at all possible.
Proper Posture
Maintaining proper posture while working can also help you prevent carpal tunnel syndrome, the UMMC reports. Steps in proper posture include relaxing your shoulders, keeping your spine against the back of your chair, keeping your feet flat on the floor, keeping your elbows close to your sides and keeping your wrists straight. Using a wrist rest can help you keep your wrists and hands properly aligned. Additional potential steps include holding your head upright, maintaining neck flexibility and holding your computer's mouse lightly while you work.
Exercises
The UMMC lists workplace exercises for carpal tunnel syndrome treatment or prevention that include wrist circles performed with your index and middle fingers extended; hand exercises that require you to gently pull against your thumb for roughly five seconds at a time; neck and shoulder exercises that require you to lower your shoulders while gently stretching your neck; and forearm stretches that relieve tension in your neck. Consult your doctor or physical therapist for a thorough explanation of how to perform these exercises, as well as a list of other workplace exercises that can help to prevent carpal tunnel syndrome.
Considerations
Using properly designed chairs and other office furniture can greatly reduce your carpal tunnel risks, the UMMC notes. Additional potentially helpful modifications to your work environment include using split keyboards, typing pads or keyboard trays. You can reinforce proper wrist and hand alignment by wearing wrist braces. Consult your doctor for additional advice.
Member Comments