Any repetitive hand movement, such as knitting, hairstyling, and housecleaning, can inflame the tendons in your forearms and cause carpal tunnel syndrome (CTS). Studies show that desk jobs that require typing on a keyboard are among the top three occupations that lead to CTS, and women are three times more likely to suffer from it.
Dr. David Wu and our CurePain team in Torrance, California, specialize in diagnosing and treating CTS and can help you overcome this debilitating nerve disorder so that you can type to your heart’s content without pain.
CTS is when the median nerve in your wrist becomes compressed. It runs the length of your forearm and into your palm and controls the feeling in the palm side of your thumb and fingers, except for the little finger. When it’s compressed, you may experience tingling, numbness, or weakness in your hand.
Working in an office doesn’t mean you’re doomed to suffer from CTS, but it does mean that you need to be intentional about preventing it. Here are Dr. Wu’s best tips for keeping your wrists healthy despite your office job.
Ergonomics is the art and science of arranging your workspace and the objects you use most comfortably and efficiently.
For example, use an ergonomic keyboard and mouse to keep your wrists in a neutral position and minimize nerve compression.
You should also ensure that your desk and chair are at the right height so your wrists align with your keyboard. Keep your feet flat on the floor and your elbows at a 90-degree angle.
Finally, use a wrist rest for additional support and to help maintain proper wrist alignment. Make sure it’s soft and not too high, allowing your wrists to stay neutral.
Eye doctors recommend taking a 20-second break every 20 minutes to look at something 20 feet away to prevent eye strain. The same goes for your wrists.
Simple wrist exercises can go a long way in preventing CTS. Flex and extend your wrists gently, and rotate them in circles to keep them limber.
Stretching your fingers also relieves tension in your hands and wrists.
Gripping pens too tightly can increase strain on your hands and wrists. Relax your grip and rest your fingers lightly on the keys rather than applying excessive force.
Also, try using keyboard shortcuts to minimize the need for repetitive clicking with the mouse.
If you use your dominant hand to move and click your mouse, use a trackpad, and write, those repetitive activities can lead to uneven strain and CTS.
It may feel awkward initially, but practice switching hands for a few hours a day to give your dominant hand a break.
Cold temperatures often go hand in hand with joint and muscle stiffness. Consider wearing fingerless gloves or wrist warmers, especially during colder months or in air-conditioned offices.
You can also apply a warm compress on your wrists during your breaks to alleviate tension and improve blood circulation.
A straight back helps maintain overall body alignment, including your wrists. Sit back in your chair with your feet flat on the ground and avoid slouching.
While typing, your wrists should be in line with your forearms — bending them up or down increases pressure on the median nerve.
If possible, alternate between sitting and standing to change your posture and reduce the strain on your wrists.
Despite your best efforts, you may experience CTS or CTS-like symptoms, such as pain, tingling, stiffness, and weakness. Try these at-home remedies to ease the discomfort:
These measures aim to relieve the inflammation in your wrist and pressure on the nerve. If you need next-level relief, Dr. Wu may recommend corticosteroid injections.
In severe cases, surgery may be necessary to relieve pressure on the median nerve. The most common procedure is called carpal tunnel release, where Dr. Wu cuts the ligament pressing on the nerve. While surgery can be highly effective, we usually consider it as a last resort after other treatments have failed.
To learn more about carpal tunnel syndrome or to get treatment, call CurePain or request an appointment online.
