Prevent Carpal Tunnel Syndrome this Halloween!
Halloween is coming, along with the chills and thrills of being scared! What do you find scary? For me as a freelance writer, the idea of Carpal Tunnel Syndrome and long term injury in my wrists is a scary thought indeed. But there are simple changes to our habits that can relieve pain and decrease the risk of further injury.
What is Carpal Tunnel Syndrome?
Carpal Tunnel Syndrome (CTS) is the compression of the median nerve that travels through the sensitive carpal tunnel area in your wrist. It is often associated with the repetition of typing or playing an instrument. The main symptom is numbness in the thumb and half of the fingers. You may also experience tingling, burning sensations and a loss of gripping strength. Some people have swelling in the hand that worsens overnight, or pain that spreads from the wrists through the arms and shoulders.
How can you prevent CTS?
These tips can help protect you from pain and injury.
- Improve your posture. Good posture is the key to injury-free, pain-free typing. Start with a good ergonomic chair to provide proper support for your entire body. Adjust it for height, so that your feet rest firmly on the floor, adding support to you back and shoulders. If your lower back needs more support, adjustable lumbar support can be easily added to any chair, or, in a pinch, try a rolled up towel.
- Adjust your keyboard. Your keyboard should be slightly lower than height of your elbows, about an inch or two above your lap. It can also relieve write pressure to have the keyboard sloping slightly away from your body. An easy-to-use keyboard tray provides the best flexibility for keyboard position and angle. Also, upgrade to an ergonomic keyboard that feels comfortable and helps encourage you to use good hand posture.
- Use good hand posture. These keyboarding techniques can keep you from straining or injuring the muscles and tendons. 1) Your hands should lightly hover over the keys while you are typing. 2) Curve your hands and fingers while you type, as if you were holding a golf ball. 3) Rest on the ball of your hand, never directly on your wrists; surface pressure to the wrists can agitate the carpal tunnel area.
- Press the keys gently. A light touch will help minimize the work and pressure for your muscles. Never pound on the keys.
- Don’t stretch for keys. Move your entire hand and arm when pressing the higher keys, such as the numbers. When your hands are properly floating over the keys, this movement feels much more natural. Also, remember always use both hands for two-key combos. If you use your Shift key (or Ctrl or Alt) with an additional key for a capital letter, press the Shift key with one hand and the second key with the opposite hand. Any straining to press keys significantly increases the pressure on your tendons.
Carpal tunnel injuries can be very serious and cause significant discomfort, but improving your typing habits can help. A good, ergonomic keyboard provides better support for proper hand positions, and a flexible ergonomic keyboard tray allow for the perfect keyboard placement. Making a few conscious changes to your posture can reduce pain and prevent further injury.