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Carpal Tunnel Syndrome Prevention

Carpal Tunnel Syndrome: Prevention


Top Prevention

1. Hand position

Proper positioning of your wrist while doing repetitive tasks like typing can help in preventing compression of your wrists on the table’s surface. Wrists can be placed in such a way that they are slightly elevated from the table. This will prevent friction between the table and the wrist as you tend to put the whole weight of your hand on the wrist while typing. Keep the wrists straight to allow more freedom of movement to prevent the nerve from getting irritated.ย 

2. Frequent rest

Repetitive tasks done for long hours can irritate the carpal tunnel, causing tingling and numbness. Taking frequent breaks will give the carpal tunnel enough time to recover from the pressure and prevent damage to the median nerve. Working continuously on the keyboard and repetitive tasks must be done with frequent intervals of at least 10 minutes to avoid the carpal tunnel from getting damaged under the pressure.ย 

3. Change activities

As a repetitive job can put friction on one particular area, causing carpal tunnel syndrome, changing activities frequently is a good way to reduce the impact on one particular area. This will reduce the stress on the wrist area and also decrease the chances of developing carpal tunnel syndrome. Spread your work in such a way that you use the computer, do other activities in between where you do not require the use of hands, again get back to the computer and so on. Each new activity will help your wrist to get enough rest before the next task.ย 

4. Ergonomics

Carpal tunnel syndrome is mostly classified as an occupational hazard. Therefore ergonomics plays a great role in preventing the condition. For keyboard users, an ergonomic keyboard with a soft wrist support will prevent friction on the median nerve. For other jobs, similar methods that prevent wrist damage must be explored and implemented. This will prevent carpal tunnel syndrome and also reduce the condition in those who already have them.ย 

5. Resting positions

We all have the habit of sleeping with our wrists compressed under the pillow. This can be a major cause for the development of carpal tunnel syndrome. Unfortunately, carpal tunnel syndrome is commonly not known to us unless we are faced with the condition ourselves. A little precaution like avoiding the habit of resting your head on your wrist, putting your wrist under the pillow, which we must admit is a very comfortable position to sleep, can help in preventing damage to the carpal tunnel and resultant discomforts like tingling and numbness.ย 

6. Reduce weight

It has been noted that people who are overweight develop carpal tunnel syndrome more easily than those who are of normal weight. This is because when there is more fat deposit in your wrists and arms, the fat pockets can exert pressure on the carpal tunnel and median nerve, causing inflammation of the nerve and pain as well as tingling and numbness. Ensure that you keep your weight under control to prevent damage to the median nerve.ย 

7. Wrist exercises

Several wrist exercises are known to reverse the damage and also prevent the occurrence of carpal tunnel syndrome. Simple exercises like stretching your hands, fingers and wrists for five seconds, bending your hands at the wrist with fingers upwards, bending your palms downwards, making a tight fist etc. can be done several times a day and held for 5-10 seconds to strengthen the median nerve and not fall under the pressure.ย 

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