Carpal tunnel syndrome (CTS) is an increasingly common condition that causes pain, numbness, and tingling in the hand and wrist. These symptoms, as seemingly insignificant as they may sound at first, can significantly impact your daily life, making even the simplest of tasks like typing, gripping, or driving, a challenge.
Proactive management and carpal tunnel syndrome self-care are essential to reduce discomfort, improve overall function, and maintain your quality of life.
Ignoring carpal tunnel symptoms can lead to worsening pain, muscle weakness, and even permanent nerve damage. Fortunately, several easy lifestyle changes can help manage CTS and alleviate its bothersome symptoms. Here’s what you need to know…
7 Lifestyle Changes to Reduce Carpal Tunnel Symptoms
Here are seven ways to reduce carpal tunnel pain and improve your overall hand and wrist health:
- Optimise Your Workspace Ergonomics: A well-designed workspace is crucial for preventing and managing CTS. Make sure your chair provides good back support and that your feet are flat on the floor. Your keyboard should be positioned so that your wrists are straight and not bent up or down. Keep frequently used items within easy reach to avoid excessive stretching or reaching.
- Incorporate Regular Breaks: Repetitive hand and wrist movements can aggravate carpal tunnel symptoms. Be sure to take regular breaks, even if it’s just for a few minutes here and there, to rest your hands and wrists. The “20-20-20” rule is a great reminder: every 20 minutes, look at something 20 feet away for 20 seconds. During your breaks, incorporate some gentle wrist and hand stretches.
- Practice Carpal Tunnel Syndrome Self-Care Exercises: Regular exercises can help strengthen the muscles in your hands and wrists, improve flexibility, and reduce nerve compression. Some helpful exercises include:
- Wrist Flexor Stretch: Extend your arm straight out in front of you, palm facing down. Gently pull your fingers down towards the floor with your other hand.
- Nerve Gliding Exercises: Make a fist, then slowly extend your fingers and thumb, as if you’re giving a “thumbs up” sign. Repeat this motion several times.
- Finger Stretching Exercises: Spread your fingers wide apart, then bring them back together. Repeat this several times.
- Maintain a Healthy Weight: Excess weight can put added pressure on your wrists and nerves, increasing your risk of developing or worsening carpal tunnel syndrome. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate these symptoms.
- Use Wrist Supports or Splints: Wearing a wrist splint, especially at night, can help keep your wrist in a neutral position, reducing pressure on the median nerve. This can be particularly helpful for reducing carpal tunnel symptoms while you sleep. Consult with a healthcare professional or physical therapist to determine the best type of wrist support for your needs.
- Apply Cold or Heat Therapy: Cold packs can help reduce swelling and inflammation in the wrist, while heat therapy can help relax tense muscles. Experiment with both cold and heat to see which provides the most relief for your carpal tunnel pain. You can alternate between cold and heat therapy as needed.
- Seek Professional Help: While self-care strategies can be effective, we recommend that you consult with a healthcare professional or physical therapist for a proper diagnosis and personalised treatment plan. They can assess the severity of your condition and recommend appropriate carpal tunnel treatments, which may include further carpal tunnel syndrome self-care exercises, manual therapy, or other interventions.
For persistent or worsening wrist pain, check out our specialised wrist pain services.
Conclusion
Managing carpal tunnel syndrome effectively requires a combination of lifestyle changes, self-care strategies, and professional guidance. By taking the time to incorporate these seven tips into your daily routine, you can indeed reduce carpal tunnel symptoms, improve your hand and wrist function, and maintain a better quality of life.
