Carpal tunnel syndrome generally characterized by pain is caused by swelling within a slight opening in the wrist. It is frequently caused by a recurrent strain or stress on the region, exacerbating the median nerve running through the passage.

Repeated movements throughout the course of the day, such as those associated with computer use and typing, put excess pressure on the carpal tunnel. This causes symptoms like pain, tingling, and numbness, not only in the hands, but also the fingers, wrists, and forearms. Injuries to the wrist and conditions such as pregnancy, arthritis, or diabetes may also be to blame for carpal tunnel syndrome — making an accurate diagnosis imperative.

Fortunately, carpal tunnel syndrome (CTS) is treatable and manageable through the use of simple exercises, over-the-counter medications, and in some cases, surgical treatment. Today there are many websites with free carpal tunnel syndrome exercises online. They are either in the form of videos or helpful articles and illustrations to use for treating the condition.

You can reduce the risk of getting carpal tunnel syndrome with some precautions. Positioning your hand and arms in the right manner can reduce the risk without exercises. Ergonomics can not only help prevent the condition, but can also reduce the symptoms if you already have carpal tunnel syndrome. Your upper arms should be neutral, shoulders should be relaxed, and your keyboard should be directly in front of you.

Address the ergonomics of your work station. Use a desk that allows you to adjust the height of your keyboard so that less pressure will be exerted on wrists and forearms. Try to type in a position that will keep your wrists off of any hard surface. Even resting them on your desk for a long time will cause inflammation of the carpal nerve and aggravate symptoms.

Try this easy exercise to stretch the tendons and ease the symptoms of carpal tunnel syndrome.

1. Extend your wrists and fingers outward, ahead of your body, positioning your hands and fingers toward the ceiling, like you are signaling someone to “stop”.

2. Wait five seconds in this position, then relax and straighten both wrists in front of the torso.

3. Keeping the arms straight out front, clench both hands in a fist.

4. Rotate the wrists down to the floor while maintaining a fist and then hold for five seconds.

5. Relax and straighten both wrists and hands into their normal position and repeat the above steps for as many as five to seven more times.

Find more simple ergonomic tips at Ergonomic Resources!

- Frank Barnett

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