How to Avoid Carpal Tunnel Syndrome
July 21, 2010
It’s a fear that resonates with any person who relies on their hands for work: carpal tunnel syndrome.
Even if you’ve never experienced the sharp and frustrating pain of carpal tunnel syndrome, the symptoms are instantly recognizable. Because carpal tunnel affects the nerves and ligaments that connect the hands to the wrists, complaints from sufferers range from a persistent dull ache to a sharp pain that strikes whenever the wrist is moved. And for sufferers whose very careers reside on the ability to use their hands (for example, writers, IT programmers, computer programmers, etc.), carpal tunnel syndrome can derail productivity and even result in serious amounts of sick leave.
So how can you avoid carpal tunnel syndrome? The following techniques are surprisingly simple – just a few quick tweaks here and there, and your hands and wrists will remain pain-free!
- Because carpal tunnel syndrome often strikes those who use keyboards frequently (and inefficiently!), it’s important to ensure that your keyboard and computer are properly set up to promote your health and wellness. Your computer’s keyboard should be positioned at elbow level, and your hands, wrists and forearms should always be in a parallel line to the floor while you work.
Additionally, use a wrist pad with your keyboard, which is a cushion that is placed directly under your wrists while you type. This takes the stress off of your wrists while you work, thus minimizing your chances of getting carpal tunnel syndrome. - Exercise will strengthen the muscles that run adjacent to your nerves; however, some forms of exercise can exacerbate wrist strain and even lead to carpal tunnel syndrome. If you’re strength training (for example, you’re frequently using dumbbells or utilizing rowing machines), be sure to learn the proper methods for each piece of equipment. If you’re unsure, seek the advice of a professional who can show you proper posture and form during exercise.
- Be sure to take plenty of breaks at work, especially if you’ve been doing repetitive work such as typing on a keyboard. Take a walk around your office, shake out your hands and breathe in deeply as you stretch your arms. Keeping your muscles stretched out and warm will keep your nerves limber, which greatly reduces your chances of getting carpal tunnel syndrome.
- Correct posture plays a prominent role in preventing carpal tunnel syndrome. When working at a computer, always sit with your back straight and feet firmly planted on the floor. And always tap your keys lightly – experts cite heavy typing as one of the biggest causes of carpal tunnel syndrome among office workers.
When considering treatment for carpal tunnel syndrome, our physical therapy clinics in Bayonne and Scotch Plains NJ come highly recommended by numerous physicians in Hudson and Union Counties. Feel free to contact us for a Free, In-Office Evaluation. If you are looking for faster service, give us a call at one of our two New Jersey locations. For our Bayonne, NJ location, call 201-339-889, and for our Scotch Plains, NJ location, call us at 908-490-1800. Just tell them that you read this article and you will receive our complimentary in-office evaluation (a $145 value).
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