Is your workspace putting stress on your wrists? It might be! In this blog, we share five ways to prevent carpal tunnel syndrome at work and how we can help if you spot the earliest signs of this condition.
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If your workday involves a keyboard, mouse, and long hours at a desk, your wrists are doing more work than you may realize. Repetitive movements and poor posture can put pressure on the median nerve in your wrist, increasing your risk of carpal tunnel syndrome.
Even though typing is a known risk factor, you’re not destined to develop carpal tunnel syndrome just because you work in an office. You can implement many protective strategies to help prevent it.
Read on as Rajiv Sood, MD, and the Spine & Orthopedic Center team in Jonesboro, Georgia, share five ways to prevent carpal tunnel syndrome.
1. Set up your workstation correctly
Setting up your desk properly, whether at home or in an office, can prevent several musculoskeletal issues, including wrist pain, neck pain, and lower back pain.
When you set up your desk area, make sure that:
- Your keyboard is at elbow height
- Your wrists stay in a neutral (not bent) position
- Your mouse is within easy reach
These small adjustments can reduce unnecessary strain on your wrists throughout the day. Take it a step further by using an ergonomically friendly chair and keeping your computer at eye level, about 12 inches from your eyes.
2. Don’t skip your break
Typing for long periods without breaks can increase pressure in your wrist. Don’t wait for your lunch break to give your wrists a break, though.
Ideally:
- Take short breaks every 30-60 minutes
- Rest your hands and stretch your fingers
- Rotate your wrists in small circles periodically
- Change positions throughout the day
Even brief breaks can help prevent overuse.
3. Watch your wrist position
Keeping your wrists bent for extended periods can put additional stress on your median nerve, the nerve that helps you move your forearm, wrist, hand, and fingers.
To keep your wrists in a neutral position while typing, avoid resting your wrists on hard surfaces for long periods. When you type, use a light touch.
4. Strengthen and stretch your hands
Simple exercises can help improve flexibility and reduce tension.
Dr. Sood may recommend stretches that improve your wrist mobility and reduce stiffness. These can be done throughout your workday, but don’t skip them on your days off. You can stretch and exercise your wrists every day.
5. Keep an eye out for early symptoms
Early signs of carpal tunnel syndrome often include mild tingling or numbness in your fingers (especially at night), as well as occasional hand weakness or discomfort.
If you notice these symptoms, don’t hesitate to reach out to Dr. Sood. Early intervention may help prevent the condition from progressing and improve your chances of avoiding more advanced treatment, including surgery.
Treating carpal tunnel syndrome
Even with these practices in place, you may not be able to avoid carpal tunnel syndrome. That’s because there are other factors at play. For example, fluid retention during pregnancy can increase your risk. Diabetes and rheumatoid arthritis are also risk factors.
If you’re experiencing ongoing symptoms, your treatment focuses on relieving the pressure on your median nerve and restoring wrist function. In many cases, conservative treatments are effective, especially when started early. These may include:
- Wrist splinting, particularly at night
- Anti-inflammatory medications
- Activity and ergonomic modifications
If your symptoms persist, Dr. Sood may recommend additional treatments, such as corticosteroid injections to reduce inflammation and provide temporary relief.
For more severe or long-standing cases, he may recommend carpal tunnel release surgery to relieve pressure on the nerve. This procedure can create more space within your carpal tunnel and reduce nerve compression.
Questions? Let’s talk
Carpal tunnel syndrome doesn’t have to be an inevitable part of office work. If you’re concerned about your wrist health, call us to schedule your appointment or use our online form.
