How can carpal tunnel syndrome be prevented?

Although carpal tunnel can happen to anyone, the following careers place you at greater risk:

• construction worker
• musician
• seamstress
• knitter
• typist
• computer operator
• hairdresser

Sometimes carpal tunnel syndrome happens because of diabetes or pregnancy, especially when someone has swelling in the hands. This swelling causes pressure on the median nerve as it travels through the bones in the wrist, which form the carpal tunnel. When the swelling improves, the symptoms may also improve.

Carpal tunnel syndrome can be associated with other medical conditions such as diabetes, rheumatoid arthritis, and thyroid problems. Talk to your primary care physician and if you have been diagnosed with these or other medical problems, managing the medical condition can help prevent symptoms.

The current thought is that much of carpal tunnel syndrome might be related to biology and genetics, but activity modification can be helpful. Contrary to popular belief, the latest research suggests that people who type more actually have a lower incidence of carpal tunnel syndrome! Your positioning at your desk, however, can make a big difference. You want to make sure that your wrists are in "neutral" and that you are not leaning your palm (or forearm) on anything while you type.

Similarly, try to avoid activities that call for pressure or a lot of vibration on your palms; anything ranging from long mountain biking trips to using jackhammers potentially can lead to symptoms. If you do a lot of activities related to fine motor tasks (jewelry making, dental work, circuit board assembly), be sure to take breaks during the day.

Individuals employed in professions that may aggravate their carpal tunnel syndrome can perform stretching exercises while at work to alleviate symptoms. Additionally, taking breaks every 15 to 20 minutes to stretch and bend the wrists may be helpful.

Wearing fingerless gloves may keep the hands warm and flexible and prevent pain and stiffness.

Individuals should avoid bending the wrist excessively, especially while typing on a keyboard.

Using a relaxed grip on items such as pens may prevent hand stiffness.

You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.

To prevent carpal tunnel syndrome:

• Take good care of your general health. This includes staying at a healthy weight, not smoking and getting regular exercise.
• Keep your arm, hand and finger muscles strong and flexible.
• Stop any activity that you think may be causing finger, hand or wrist numbness or pain.
• Use hand and wrist movements that spread the pressure and motion evenly throughout your hand and wrist. For example, keep your wrists straight or only slightly bent. Avoid activities that bend or twist the wrists for long periods of time.
• Switch hands and change positions often when you are doing repeated motions. Take breaks, and rest your hands.
• Use correct posture.
• Restrict your salt intake if you tend to retain fluid.
• Wear a wrist splint when you cannot control your wrist motion, such as while sleeping. A splint can keep your wrist in a neutral position -- that is, not bent too far forward or back -- and reduce the stress on your fingers, hand or wrist.

If you feel that certain work activities are causing finger, hand or wrist numbness or pain, talk to your human resources department. Ask about different ways of doing your job, changes in your equipment, other job assignments or the possibility of an ergonomics evaluation of your work space and procedures.

In daily routines at home or while doing hobbies, think about changing activities in which you make repeated finger, hand or wrist movements. Train yourself to use other positions or techniques that won't stress your hand or wrist.