To prevent carpal tunnel syndrome (CTS), focus on reducing stress and strain on your hands and wrists through ergonomic adjustments, regular breaks, and specific habits:
Key Prevention Strategies
- Maintain a Neutral Wrist Position: Avoid bending your wrists up or down excessively. Keeping wrists straight or in a neutral position reduces pressure on the median nerve. Wearing a wrist brace at night or during activities that trigger symptoms can help maintain this position
- Minimize Repetitive Hand Movements: Try to reduce repetitive motions by alternating tasks or switching hands when possible. Avoid holding objects the same way for extended periods
- Use a Softer Touch: Avoid gripping tools too tightly or pounding on keyboards. Use only the necessary force to complete tasks to reduce strain on your hands and wrists
- Take Frequent Breaks and Stretch: Give your hands and wrists regular breaks from repetitive or vibrating tasks, ideally every 20 to 30 minutes. During breaks, perform stretches such as making a fist and then stretching fingers out, or doing wrist rotations to improve blood flow and relieve tension
- Optimize Your Workstation Ergonomics: Set up your desk, chair, keyboard, and monitor so that your forearms are level with the work surface and your wrists can stay straight. Use ergonomic accessories like curved keyboards, wrist rests, and adjustable chairs to support proper posture
- Keep Hands and Wrists Warm: Cold can stiffen wrists and worsen symptoms, so wear fingerless gloves or wrist warmers in cold environments
- Stay Physically Active: Regular exercise improves overall strength and flexibility, which can help prevent CTS. Activities like yoga, swimming, or strength training are beneficial
- Seek Early Medical Advice: If you experience numbness, pain, or weakness in your hands or wrists, consult a healthcare professional promptly to manage symptoms before they worsen
By incorporating these habits into your daily routine, you can significantly reduce your risk of developing carpal tunnel syndrome or prevent it from worsening if you already have symptoms
