Carpal tunnel syndrome (CTS) is a common condition that affects many office workers, particularly those who spend long hours typing on a computer keyboard or performing repetitive hand movements.Â
If we aren’t careful, it can be all too easy to dismiss worsening symptoms as the effect of another hard day at the office, or a normal sign of aging. Unfortunately, this is a debilitating condition that often does not heal on its own, so prevention and early detection will be key.Â
What is Carpal Tunnel Syndrome?
It’s all in the wrists. The median nerve runs from your forearm and into the hand through a narrow passageway in the wrist called the carpal tunnel. The nerve disorder occurs when that nerve becomes compressed or irritated as it passes through.
Symptoms of carpal tunnel syndrome include pain, numbness, tingling, and weakness in the hand and fingers. You may be struggling to grip objects or perform fine motor tasks like picking up objects between the thumb and finger, or writing. Â
This is a progressive condition for most patients, which means it can eventually lead to a permanent loss of sensation and function in the hand if it isn’t identified and treated in time.Â
Causes of Carpal Tunnel Syndrome:
Several factors can contribute to the development of carpal tunnel syndrome:
Repetitive hand and wrist movements, especially if the wrist is placed in prolonged or awkward positions, like typing or moving a mouse
Certain medical conditions, such as arthritis, diabetes, or thyroid disorders, that increase the risk of nerve compression.
Pregnancy, hormonal changes, and fluid retention, which can increase pressure on the median nerve.
Exercises to Prevent or Relieve Carpal Tunnel Syndrome
Here are five exercises that can help alleviate symptoms of carpal tunnel syndrome:
Wrist Flexor Stretch
Extend your arm in front of you with your palm facing up.
Use your other hand to gently press your fingertips down towards the floor until you feel a stretch in your wrist and forearm.
Hold the stretch for 15-30 seconds, then release.
Repeat on the other hand. Perform 2-3 repetitions on each hand.
Wrist Extensor Stretch
Extend your arm in front of you with your palm facing down.
Use your other hand to gently press your fingertips towards you until you feel a stretch in your wrist and forearm.
Hold the stretch for 15-30 seconds, then release.
Repeat on the other hand. Perform 2-3 repetitions on each hand.
Wrist Circles
Extend your arms in front of you with your palms facing down.
Make gentle circular motions with your wrists, moving clockwise for several rotations.
Then, switch to counterclockwise rotations.
Perform 10-15 rotations in each direction.
Finger Tendon Gliding
Extend your hand with your fingers straight and close together.
Slowly curl your fingers into a fist, starting with your fingertips and ending with your knuckles.
Hold the fist position for a few seconds, then slowly straighten your fingers back out.
Perform 10-15 repetitions.
Median Nerve Gliding
Start with your arm extended straight out in front of you, palm facing down.
Slowly bend your wrist downwards, bringing your fingertips towards the floor.
Hold the stretch for a few seconds, then slowly bend your wrist upwards, bringing your fingertips towards the ceiling.
Perform 10-15 repetitions.
These exercises help stretch and strengthen the muscles and tendons in the wrist and forearm. It effectively reduces pressure on the median nerve and alleviates the symptoms of carpal tunnel syndrome. Remember to perform these exercises gently and without causing pain.
Other Ways to Treat and Prevent Carpal Tunnel Syndrome:
Making time and space for rest
Taking breaks from repetitive tasks and avoiding activities that worsen symptoms can alleviate pressure on the median nerve. Additionally, maintaining proper ergonomics, such as positioning workstation components at appropriate heights, and practicing good posture can help prevent symptoms from worsening.
Supporting your wrist and taking medication
Wearing a wrist splint at night or during aggravating activities can maintain a neutral wrist position and relieve pressure on the median nerve. Nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroid injections may also be prescribed to reduce pain and inflammation.
Physiotherapy and surgery
Specific exercises to strengthen hand and wrist muscles and improve flexibility can alleviate symptoms and prevent recurrence. In severe cases, surgical intervention, such as carpal tunnel release surgery, may be necessary to relieve pressure on the median nerve.
Conclusion
In the past few decades, more cases of CTS have been popping up as we became more reliant on technologies like smartphones, laptops, and PCs. But despite the dramatic increase, it can be difficult to make a definite diagnosis and course of treatment that balances maximum effectivity with consideration of the patient’s needs.Â
By understanding the causes, symptoms, and treatment options for carpal tunnel syndrome—and taking proactive steps to prevent and manage the condition—office workers can minimize the impact of this common workplace injury and maintain optimal hand and wrist health.