How to Avoid Carpal Tunnel Syndrome

Carpal tunnel syndrome is a nerve disorder in the hand that causes pain, numbness and tingling. It is caused by repetitive motion of the hands, such as computer use. Although it affects both sexes, it is especially common among women between the ages of 30 and 60.

Instructions

Difficulty: Easy

Things You’ll Need:

• Ergonomic Chairs
• Ergonomic Pillows
• Wrist Braces
• Wrist Guards
• Wrist Pads

1. Set up your work space with adjustable screens, keyboards and work surfaces to eliminate extra strain to the wrists and hands. Position your keyboard so that it is at elbow level. Your forearms, wrists and hands should be in a straight line parallel to the floor as you type.
2. Use a wrist pad with your keyboard. A wrist pad is a cushioned support that rests under your wrists, runs the length of your keyboard and takes the stress off your wrists by raising them to the level of the keyboard.
3. Exercise before and after work. Try the following: Stand and extend both arms out from your chest with palms facing out and fingers pointing up. Hold for a count of five. Straighten your wrists and relax fingers, then make a tight fist with each hand. Bend your wrists down and count to five. Repeat these stretches ten times for each session.
4. Take short breaks every hour at work. During your break, stand up, breathe in slowly and deeply, allow your arms to hang loosely, and shake for a couple of seconds. This will prevent buildup of muscle tension.
5. Sit up straight in your chair while working, and remember to tap keys lightly as you type.
6. Break up repetitive types of work with other duties throughout the day so your hands and eyes get a break.

Tips & Warnings

• Early signs of carpal tunnel syndrome are a tingling or numbness in the hands, sharp pains shooting from the wrist up the arm, or a burning sensation in the fingers.
• As a precaution, wear a wrist brace or splint if you are doing repetitive work with your hands and wrists such as typing, writing or operating a cash register. This will provide extra support to the wrist and hand.
• Learn keyboard shortcuts. Microsoft Word, for example, has many.
• See your doctor immediately if you think you have carpal tunnel syndrome. It is much easier to treat if detected early on.