How to Have Proper Wrist Positioning to Prevent Carpal Tunnel

Carpal tunnel syndrome is an inflammation of the median nerve and tendons in the wrist. Improper wrist positioning is usually the cause. People who spend a great deal of time at the computer often suffer from carpal tunnel syndrome as do people whose jobs call for gripping objects, such as carpenters, construction workers and hair stylists. Proper wrist positioning can prevent much of the wrist pain from carpal tunnel syndrome.

Difficulty: Moderate

Instructions

1. Redesign your workspace to be as ergonomic as possible. Use an ergonomically designed keyboard to help keep your wrists in a carpal tunnel friendly position. Install a pullout keyboard shelf if you don't have one, so when you type you can position your wrists to not flex backward more than 20 degrees.

2. Adjust your chair correctly, and this will make a big difference in how you position your wrists. Keep the chair high enough to have your feet on the floor. Your forearms should be level with the keyboard. Look for a chair that has a backrest designed to accommodate the curve of your back.

3. Take frequent breaks from typing to rest your wrists. Carpal tunnel syndrome worsens with repetitive movements, so break up your activities.

4. Stretch your wrists and arms when you take a break. Increased circulation can keep swelling and inflammation down.

5. Keep your hands warm to increase the circulation in your wrists. Fingerless gloves are available on websites for carpal tunnel patients.

6. Try wrist splints, also available online or from your doctor, to keep your wrists in a neutral position while typing or writing.

Tips & Warnings

• Some office furniture stores specialize in ergonomic furniture and office equipment. Check your yellow pages. Simply redesigning your workspace can lessen your symptoms dramatically.
• For severe inflammation, consult your doctor.
• Carpal tunnel surgery, also called carpal tunnel release, is available for chronic and severe carpal tunnel syndrome.

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