May 9, 2024

Self-Care Tips: How to Prevent Carpal Tunnel Syndrome

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Are you tired of dealing with the nagging pain and discomfort of carpal tunnel syndrome (CTS)? Do you wish you knew how to prevent carpal tunnel syndrome in the first place? You’re not alone. At Back to Wellness, your mobility is our priority!

With our increasing reliance on computers and repetitive hand movements, it’s more important than ever to take proactive steps to prevent this condition, as highlighted by a recent study. Hopefully, these strategies can help keep your hands and wrists healthy.

1. Improve Workstation Ergonomics

Even though many of us can work remotely these days, it still requires sitting at a workstation for many hours. And, poor workstation ergonomics, whether at home, the office, or a coffee shop, is one of the primary culprits behind carpal tunnel syndrome. Ensure your workstation is set up correctly to minimize strain on your hands and wrists. Keep your wrists in a natural position while typing, with your elbows at a 90-degree angle and your feet flat on the floor. Consider using an ergonomic keyboard and mouse to reduce unnecessary strain.

2. Take Frequent Breaks

It’s easy to get caught up in work and forget to give your hands and wrists a break. Make it a habit to take regular breaks throughout the day to stretch and rest your hands. Set a timer if necessary to remind yourself to take breaks every hour or so. Use this time to stretch your fingers, wrists, and arms to relieve tension and prevent stiffness.

3. Use Proper Typing Technique

Pay attention to your typing technique to prevent unnecessary strain on your hands and wrists. Type with light, and even pressure, and avoid excessive force when pressing the keys. Keep your wrists straight and your fingers relaxed. Consider using keyboard shortcuts to reduce the need for repetitive typing whenever possible.

4. Incorporate Stretching Exercises

Simple stretching exercises can help alleviate tension and prevent stiffness in your hands and wrists. Try incorporating wrist stretches into your daily routine, such as wrist flexion and extension exercises, wrist circles, and finger stretches. These stretches can help improve flexibility and reduce the risk of developing carpal tunnel syndrome.

5. Maintain Good Posture

Your posture plays a significant role in the health of your hands and wrists. Poor posture can contribute to compression of the median nerve, leading to carpal tunnel syndrome. Be mindful of your posture throughout the day, and make an effort to sit up straight with your shoulders relaxed and your spine aligned. Avoid slouching or leaning forward, as this can increase pressure on your wrists.

6. Use Proper Lifting Techniques

In addition to affecting your hands and wrists, CTS can also be exacerbated by improper lifting techniques. When lifting heavy objects, use your entire hand to grip the object securely, rather than relying solely on your fingers or wrists. Lift with your legs, keeping your back straight and your core engaged to reduce strain on your upper body.

7. Consider Ergonomic Tools

Invest in ergonomic tools and equipment to reduce strain on your hands and wrists. This includes ergonomic keyboards and mice, wrist rests, and adjustable desks. These tools can help promote proper wrist alignment and reduce the risk of developing this condition.

When to Consult a Professional

While carpal tunnel syndrome self-care techniques can help prevent and manage the condition, there are times when professional help is needed. Consult a healthcare provider if you experience persistent or severe symptoms such as numbness, tingling, or weakness in your hands and wrists.

  • A chiropractor can diagnose and treat carpal tunnel syndrome. Chiropractic adjustments can help alleviate pressure on the median nerve and provide relief from symptoms. Additionally, chiropractors can offer guidance on ergonomics and lifestyle modifications to prevent further aggravation of the condition.
  • Physical therapists can also play a crucial role in CTS management. They can design personalized exercise programs to strengthen the muscles surrounding the wrist, improve flexibility, and reduce inflammation.

Additionally, massage therapy and acupuncture may also be beneficial in relieving symptoms and promoting overall wellness. However, if conservative treatments fail to provide relief, surgical intervention may be necessary to decompress the median nerve. In such cases, your healthcare provider can refer you to a qualified surgeon for further evaluation and treatment.

Let Us Help You Get Back to Wellness in Studio City

By taking proactive steps to prevent the pain and restriction of CTS and enjoy improved comfort and functionality in your daily life. Our multidisciplinary team offers holistic treatment and preventative support. Contact us in Studio City for intervention that complements carpal tunnel syndrome self-care strategies for wellness.

Written by Doran Hendelman D.C.

Article written by Doran Hendelman D.C.

Doran Hendelman holds a Doctorate in Chiropractic from Cleveland Chiropractic College and his technique ranges from manual adjustments to low force technique. Dr. Hendelman is committed to treating the body as a whole and by integrating chiropractic with other forms of therapy he helps patients realize stronger and healthier bodies.

Health Resources

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