Carpal Tunnel: Desktop Prevention and Relief

CTS falls under the umbrella of repetitive stress injuries, along with tendonitis and lateral epicondylitis, a.k.a. tennis elbow, and affects more than 250,000 workers per year in the United States, according to The American Society of Plastic and Reconstructive Surgeons. There may be other contributing factors, such as diabetes, arthritis, or obesity, but this post is to address repetitive stress CTS in the office and ways you can prevent and relieve it.

• MAINTAIN GOOD POSTURE. Proper neck and spine posture will avoid nerve compression and compensation from other body regions.
• Take frequent breaks from repetitive wrist activities to stretch arm, shoulder and neck muscles. You should take 5 minutes out of every hour to get up and stretch. This will help to relax the affected nerve in your hands as well as the rest of your body.
• Make sure to have an ergonomic workstation. Ergonomic aids such as keyboards and mouse can help improve wrist posture while working.

• REST. Take a break off of work, sports, or other strenuous activities that may negatively affect your hand. Avoid repetitive activities at home and work that may be harsh on your wrist. If only one of your hands is affected, attempt to use the other one as much as possible.
• Use a splint. Wearing a wrist splint may be very helpful in relieving pain and excess pressure on the meridian nerve. Elevating it above the heart while you are at rest is also beneficial.
• Ice application. Applying ice to the area will help to relieve pain and decrease swelling. This is my personal favorite and I do this after every long work day. Icing has kept my hands pain free and in good health for 17 years! After the inflammation has lessened, it is also good to use contrast bath therapy. However, DO NOT use ice if you have arthritis, Reynaud’s disease or any condition with impaired blood flow to the hands, unless it has been advised by your medical doctor.
• Stretch! Once again, make sure you get up and stretch your hard working arms and hands at least 5 minutes out of every hour. I promise you, the world will continue to turn and things will be even better when you sit down again! It works like magic.