Avoid Carpal Tunnel With These Simple Steps

by Dr. Brett L. Lukert, DC

While sitting at your computer one day, you suddenly notice your hand feels numb. Initially, you chalk it up to fatigue and try to ignore it, thinking the symptom will go away on its own. Weeks later, it has not gone away and has even gotten worse. There is now not only numbness but also weakness and pain in the fingers, hand, wrist and forearm. These symptoms describe a condition called carpal tunnel syndrome, which is common in people who perform repetitive motions of the hand and wrist such as typing, gripping and squeezing.

The carpal tunnel itself is a thumb-sized tunnel on the palm side of the wrist that is composed of ligament and bones. The median nerve runs through this tunnel and supplies sensation to the palm side of the thumb and fingers (except the little finger). When this tunnel becomes irritated, thickened or swollen, it can cause compression (or entrapment) of the median nerve. This pressure is what causes the numbness, pain and weakness of the hand that characterize carpal tunnel syndrome.

Carpal tunnel syndrome is the most common peripheral neuropathy in the body and is often progressive if left untreated. Symptoms can radiate up to the forearm and impair fine finger movements in one or both hands. Fortunately, if detected before any nerve or muscle damage has occurred, the prognosis is good. Conservative treatment consisting of rest, ice, myofascial release, massage, stretching/strengthening exercises, and yoga have shown to be effective.

Here are a few additional work tips to help prevent carpal tunnel syndrome:

1.  Improve ergonomics. Avoid bending the wrist all the way up or down, and keep the keyboard at elbow height or slightly lower.
2.  Take frequent breaks. Stretch hands and wrists every 20-30 minutes to maintain flexibility and reduce stress.
3.  Improve posture. Poor posture causes the shoulders to roll forward, which leads to tightness in the neck and back muscles. This tightness can then contribute to irritation of nerves in the neck, also affecting the hand and wrist.

The activities we do in our jobs may be out of our control, but we can do something about the way we perform our jobs. Taking preventative measures will increase our longevity and will help us be healthy, live healthy and stay healthy!