Today, most of us spend hours working at our desks. Whether you are an office worker, freelancer, or IT professional, repetitive tasks dominate your day. When your career depends on the use of your hands, you could develop carpal tunnel syndrome (CTS).
Repetitive tasks can harm your wrists. Carpal tunnel syndrome appears among individuals who work on a computer for extended periods. Here are some tips to prevent carpal tunnel syndrome at work.
What Is Carpal Tunnel Syndrome
Carpal tunnel syndrome occurs when the median nerve, running from your forearm into your hand, becomes compressed. It often happens in the wrist area, where the carpal tunnel is located. This can lead to symptoms like numbness, tingling, weakness, or pain in your hand or fingers.
Carpal tunnel syndrome is often diagnosed in office workers but also butchers, hair stylists, and handymen. Any occupation, hobby, or activity which involves repetitive hand motions can lead to the condition. An estimated 1 out of 5 adults in the US have carpal tunnel syndrome.
Carpal Tunnel Syndrome Causes and Symptoms
Carpal tunnel syndrome often develops from repetitive hand movements, awkward wrist positions, and prolonged periods of typing or using a mouse. Poor ergonomics, such as an improperly set up workspace, can exacerbate the condition.
Symptoms typically start gradually and may include a “pins and needles” sensation, especially in the thumb, index, and middle fingers. If left unchecked, CTS can lead to more severe nerve damage and chronic pain.
Preventing Carpal Tunnel Syndrome at Work
If you are concerned about CTS or are experiencing hand pain symptoms, you can take steps to prevent it. Think of protecting your hands and wrists. Below are some tips for preventing carpal tunnel syndrome.
1. Create an Ergonomic Workspace Setup
Creating an ergonomic workspace is one of the most effective ways to prevent carpal tunnel syndrome. Ensuring that your chair, desk, and computer monitor are at the correct height can make a world of difference. Adjust your chair so that your feet rest flat on the floor and your knees are about level with your hips.
Your desk should be at a height where your forearms are parallel to the ground when typing. Position your monitor so that the top of the screen is at or slightly below eye level to encourage a neutral head and neck position.
2. Take Regular Breaks and Stretching Exercises
Taking regular breaks and incorporating stretching exercises into your routine can help reduce the risk of carpal tunnel syndrome. Micro-breaks, where you step away from your desk for a few minutes every hour, can alleviate tension in your wrists and hands. Stretching exercises, such as wrist flexor stretches and finger stretches, can also improve flexibility and circulation. These small changes can significantly impact your overall comfort and productivity.
3. Make Use of Supportive Devices
There are products available on the market to help support your hands and wrists at work. Here are some supportive devices that promote healthier hands:
Here is a list of commonly recommended devices.
· Ergonomic Keyboard
Split keyboards have a split layout that allows you to keep your hands in a more natural, neutral position. Curved or tented keyboards help reduce wrist strain by promoting a more natural hand angle.
· Ergonomic Mouse
A vertical mouse encourages a hand position that reduces wrist pronation and stress. A trackball mouse allows you to control the cursor without moving your wrist, thus reducing strain on the wrist and forearm. A pen-style mouse, similar to a stylus, this design promotes a more relaxed wrist posture.
· Wrist Rest Pad
A wrist rest pad placed in front of your keyboard provides support for your wrists while typing and reduces pressure. A mouse wrist rest supports the wrist during mouse use.
· Ergonomic Chair
An ergonomic chair supports good posture and can help keep your arms, wrists, and shoulders in a neutral alignment.
· Adjustable Desk (Sit/Stand Desk)
Alternating between sitting and standing helps change your posture and reduces strain on the wrist and body overall. Make sure the desk height is set so that your arms are at a comfortable 90-degree angle while typing.
· Wrist Braces or Splints
Wearing a splint while sleeping can keep your wrists in a neutral position and reduce pressure on the median nerve. Daytime wrist braces provide support and keep wrists in a neutral position while doing repetitive tasks.
4. Maintain Good Posture and Hand Positioning
Maintaining good posture and proper hand positioning while working is crucial. Keep your wrists straight, and avoid bending them upwards or downwards excessively when typing or using a mouse. This neutral wrist position minimizes pressure on the median nerve. Additionally, sit with your back straight and shoulders relaxed to prevent tension from building up in your upper body.
5. Maintain Healthy Lifestyle Habits
Adopting healthy lifestyle habits can also play a role in preventing carpal tunnel syndrome. Staying active through regular exercise can help maintain flexibility and strength in your wrists and hands. Eating a balanced diet rich in anti-inflammatory foods can reduce swelling and discomfort. Managing your overall health, including maintaining a healthy weight and avoiding smoking, can also contribute to reducing your risk.
6. Use Technology and Tools for CTS Prevention
Leveraging technology can further enhance your efforts to prevent carpal tunnel syndrome. Voice-to-text software allows you to dictate rather than type, giving your wrists a break from repetitive motions. Additionally, smartphone apps that remind you to take breaks or provide tips for maintaining good posture can be beneficial. These tools can help you stay mindful of your habits and encourage healthier working practices.
Carpal tunnel syndrome is a common issue but not inevitable. By implementing these tips, you can significantly reduce your risk of developing CTS or prevent it from worsening.
Carpal Tunnel Syndrome Treatment in Naples, FL
The Joint Replacement Institute has some of the best orthopedic surgeons for the treatment of carpal tunnel syndrome. Our board-certified and fellowship-trained orthopedic hand surgeon, Dr. Scott Herron, will create an individualized treatment plan for you. Nothing is more rewarding for Dr. Herron than to see you experience significant relief and regain your hand function.
Find out how we can improve your life through comprehensive orthopedic care. To schedule a consultation with Dr. Herron, call us today at (239) 261-2663 or use our appointment request form. We look forward to working with you on your health goals!
