5 Ways to Combat Carpal Tunnel
by Cole Rehabilitation
Carpal Tunnel Syndrome (CTS) is a painful condition of the hand and fingers caused by excessive pressure on the median nerve at the front of the wrist, alongside the flexor tendons of the hand. It may be caused by repetitive movements over a long period, or by fluid retention, and is characterized by sensations of tingling, numbness, or burning. The pain usually increases at night and may travel up to the arm, causing shoulder and neck pain. Simple techniques will help minimize some symptoms and/or risk factors predisposing a person to a work-related CTS.
Ergonomics in the Workplace
● Resting and avoiding repetition job tasks
● Begin work activities with a short warm up period
● Taking frequent breaks
● Avoiding overexertion of the hand and finger muscles.
● Avoiding heavy, repetitive gripping and pinching
Take short breaks (1-3 minutes) that will assist with reducing strain and discomfort. During each break, shake and stretch your limbs, lean back in your chair, squeeze your shoulder blades together, and take deep breaths.
Maintain good posture especially on the computer. Never work in a twisted or awkward position. Adjust your work, so that you can have a straight back and as much support for your arms as possible. Don’t work with your head or back bent over. Adjust your work so that your neck is straight; don’t work with your arms over your head for any length of time.
Hold tools and writing devices loosely, minimize tools and machines with vibration and avoid wrist deviation from side to side or flexing/extending for long periods of time. Use your arm instead of just your wrist to complete everyday tasks
Perform hand and wrist exercises daily to reduce symptoms and improve strength and flexibility to tolerate require tasks.