Carpal tunnel syndrome can be extremely painful and frustrating to those who suffer from it. This condition occurs as a compressive or entrapment neuropathy of the median nerve as it passes through the carpal tunnel. The carpal tunnel is the space between a thick sheath of connective tissue and the bones of the wrist, and several tendons and the median nerve travel through this space. Swelling of the tendons within the carpal tunnel, or swelling of tissues in contact with the outside of the tunnel can compress the median nerve, which leads to numbness, tingling, and loss of muscle strength. More advanced symptoms include burning and cramping of the hand, as well as an occasional shooting pain in the forearm.
Some cases of carpal tunnel syndrome can occur because of traumatic injury to the wrist or because of a congenital predisposition, such as having a very small carpal tunnel, which increases the likelihood of median nerve compression. Unfortunately, most cases are idiopathic, and it is impossible to say why a patient has the disorder. However, there is evidence that certain activities or repetitive actions can increase the chances of having carpal tunnel syndrome, and good work habits can help protect people from this painful and debilitating condition.
Evaluate the Risk from Hobbies and Work
Repetitive hand motions that require the wrist to be in a non-neutral position increase the chance of contracting carpal tunnel syndrome. Typing and needlepoint are often cited as risky activities, but playing musical instruments, repetitively using the same tool (such as a screwdriver or a spray bottle), using a cane, long distance bicycling, and operating vibrating machinery, such as power sanders or jackhammers, can increase a person's risk, as well.
Any person who regularly does any activity that involves bent or twisted wrists or involves intense vibration of the hands should take additional action to prevent carpal tunnel syndrome.
Learn How to Work Ergonomically
Ergonomics is much more important than a comfortable office chair; all activities can be performed in a way that is safer for the human body. Learning the activities that protect hands from carpal tunnel syndrome may actually increase overall work productivity by creating conditions that are more physically comfortable.
The most important step is to minimize the stress being placed on the wrist. Wrists are most vulnerable to injury when bending or twisting. Rearranging work stations to prevent wrists from being unnaturally bent while using a keyboard or mouse is important for office workers. Resting the wrists in a neutral position, or switching activities often can help prevent overuse injuries and reduce the risk for carpal tunnel syndrome. For people who work on computers, several websites offer free software that remind users to take "wrist breaks" at a specific time interval. This also has the added benefit of providing opportunities to reduce eye strain injuries. While reading material on a computer screen, try to rest hands in a neutral position, such as placed on the lap or comfortably placed on a table top with thumbs pointed upwards. Many large employers such as government offices, universities, and corporations have in-house employee safety specialists who can provide assistance with setting up ergonomic workspaces and obtaining adaptive devices for individuals with symptoms of carpal tunnel syndrome.
Also, gentle hand stretches and avoidance of manual tasks when hands are cold or stiff can prevent many injuries and carpal tunnel syndrome. Some people wear gloves before or during tasks to keep their hands warm and flexible.
Maintain Overall Health
Many health conditions can increase the risk for getting carpal tunnel syndrome by increasing the overall risk of swelling in the wrist. Maintaining a healthy weight, getting regular exercise, practicing good self-care, and seeking regular check-ups are also important in preventing carpal tunnel syndrome. Seek professional care if tingling or numbness in the hands is experienced, as early diagnosis and treatment may prevent the need for surgery or major lifestyle changes.
Carpal tunnel syndrome can be debilitating, but there are a number of treatments that can improve symptoms or prevent recurrence. While adopting good wrist health habits and maintaining overall health may not guarantee a life free of carpal tunnel syndrome, it is the most important contribution an individual can make toward avoiding this condition.