Mild tingling in the fingers and is often a first sign of carpal tunnel syndrome (CTS). The Department of Hand Surgery from Singapore General Hospital (SGH) shares tips to prevent or limit the risks of this condition.
Work which involves prolonged typing on the computer keyboard, mobile phone and tablets are some of the common causes of carpal tunnel syndrome (CTS).
The Department of Hand and Reconstructive Microsurgery from Singapore General Hospital (SGH), a member of the SingHealth group, shares simple ways to reduce your risk of developing this common musculoskeletal disorder.
Tips to prevent Carpal Tunnel Syndrome
- Avoid using a tight grip while working with a pen, computer mouse or other hand-held devices.
- Give your hands and wrists frequent breaks.
- Do regular hand- and wrist-stretching exercises.
- Let your wrists rest on the desk in a neutral position or use an ergonomic mousepad to avoid flexing or extending your wrist for too long.
- Keep your shoulders and back relaxed. Do not slouch.
- Sit with your computer screen at eye level and your knees slightly lower than your hip joints.
- Have your computer in front of you rather than at the side, where you have to crane your neck.
- Let your feet sit flat on the floor, not tucked under your chair.
- Wear splints or braces to minimise the pain.
Ref: V10
Also, check out our other articles on hand conditions:
Trigger Finger: Causes, Symptoms and Treatment
Carpal Tunnel Syndrome (CTS) and Pregnancy: What Is the Link?
How is Carpal Tunnel Syndrome (CTS) Treated?
Carpal Tunnel Syndrome (CTS): FAQs Answered
Hand Injuries: Why They Shouldn't Be Ignored
You may suspect that you have carpal tunnel syndrome (CTS) if you experience numbness, tingling, and weakness in your hand. "CTS is a common condition that doesn't go away on its own," said Dr. Tom Kiefhaber, orthopedic hand surgeon at TriHealth. "The longer you wait to get help, the less likely you will respond completely to treatment, if the process has progressed beyond a certain point.
There are no proven strategies to prevent carpal tunnel syndrome, but Dr. Kiefhaber recommends that you can minimize stress on your hands and wrists with these methods:
#1. Reduce your force and relax your grip.
If your work involves a keyboard, for instance, hit the keys softly. For prolonged handwriting, use a big pen with an oversized, soft grip adapter and free-flowing ink.
#2. Take frequent breaks.
Gently stretch and bend hands and wrists periodically. Alternate tasks when possible.
#3. Watch your form.
Avoid bending your wrist all the way up or down. A relaxed middle position is best. Keep your keyboard at elbow height or slightly lower.
#4. Improve your posture.
Incorrect posture rolls shoulders forward, shortening your neck and shoulder muscles and compressing nerves in your neck. This can affect your wrists, fingers and hands.
#5. Change your computer mouse.
Make sure that your computer mouse is comfortable and doesn't strain your wrist.
#6. Keep your hands warm.
You're more likely to develop hand pain and stiffness if you work in a cold, air-conditioned environment.
By: Julie Isphording, Health Consultant and SpeakerWe include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Carpal tunnel syndrome affects millions of Americans each year, yet experts aren’t entirely sure what causes it. A combination of lifestyle and genetic factors are likely to blame. However, the risk factors are so diverse that nearly everybody has one or more of them at some point in their lives.
Carpal tunnel syndrome can cause numbness, stiffness, and pain in the fingers and hand. There is no known way to prevent carpal tunnel, but some exercises can reduce your chances of experiencing symptoms.
We spoke with John DiBlasio, MPT, DPT, CSCS, a Vermont-based physical therapist, for exercise suggestions.
Here are three basic moves you can do any time of day. These stretches and exercises are simple and don’t require any equipment. You can easily do them at your desk, while waiting in line, or whenever you have a minute or two to spare.
“Problems like carpal tunnel are best addressed … with stretches done throughout the day,” says Dr. DiBlasio. Protect your wrists in just a few minutes a day with these easy movements.
Share on PinterestRemember that nursery rhyme from when you were a kid? Turns out it’s a great stretch for your hands:
- Start with your fingertips touching and pointing down toward the floor.
- Spread fingers apart as far you can, then “steeple” the fingers by separating palms of hands but keeping fingers together.
“This stretches the palmar fascia, carpal tunnel structures, and median nerve, the nerve that gets irritated in a carpal tunnel syndrome,” says DiBlasio. This one is so simple even your officemates won’t notice you doing it, so you don’t have any excuses for not trying it.
Share on PinterestThis is as straightforward as it sounds: Shake your hands like you’ve just washed them and are trying to air dry them.
“Do this for a minute or two every hour to keep flexor muscles of your hands and its median nerve from getting cramped and tight during the day,” he advises.
If that sounds like a lot, you could even integrate this into your handwashing routine. You are washing your hands frequently, right? If not, use your carpal tunnel treatment as another reason to lather up more often.
Share on PinterestThis last exercise is the deepest stretch of the set:
- Extend your arm in front of you, palm up.
- Bend your wrist back and point your hand toward the floor.
- With your other hand, gently bend your wrist farther until you feel the stretch in your forearm.
- Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
Stretching is an important part of any healthy routine. You don’t have to limit your regimen to the exercises on this list. Every part of your body can benefit from the increased circulation, movement, and mobility that stretching can provide.
Speak with a doctor if you think you’re experiencing carpal tunnel. Prompt treatment may help relieve your symptoms and keep the syndrome from worsening. The exercises mentioned above should be only a part of your treatment plan. Other treatments for carpal tunnel could include:
- applying cold packs
- taking frequent breaks
- splinting your wrist at night
- corticosteroid injections
Get a wrist splint and reusable cold packs today.
Your doctor may recommend surgery if these treatments don’t improve your symptoms.