Prevention of Carpal Tunnel Syndrome (2022)

You can reduce your risk of carpal tunnel syndrome by preventing repetitive strain and learning to keep your wrists in a neutral position. However, you may be more prone to carpal tunnel syndrome due to underlying health conditions, anatomic factors, or a wrist injury.

Health Factors

Being overweight is a major risk factor for carpal tunnel syndrome. If your body mass index (BMI) is 30 or above, you are at greater risk.

It isn't known exactly why being overweight increases the risk. You will also reduce many other health risks if you can maintain body weight below a BMI of 30.

Rheumatoid arthritis, diabetes, and hypothyroidism increase your risks of carpal tunnel syndrome. These conditions and others that result in inflammation or water retention narrow the space in the carpal tunnel.

High blood sugar in diabetes damages the nerves. Getting treatment for these conditions can reduce your risk for carpal tunnel syndrome.

Age is also a risk factor. Taking care of and protecting your wrists is important as you get older, especially if you use your hands at work for tasks like typing.

Carpal tunnel syndrome occurs most often in people over age 40. It is rarely seen in children.

Wrist Flexion and Repetitive Strain

Being aware of your wrist position can reduce your risk of carpal tunnel syndrome. Neutral wrist position is the most protective. This is the position when your hand is in line with your wrist.

A flexed position is palm down, with the palm and fingers bent towards the inner wrist. An extended position is with the palm up.

Sleeping

Sleeping on your hands, especially if they are in a flexed position, increases your risk. Pay attention to your hand position when you go to bed.

If you are already experiencing numbness or tingling in your hands at night or when you awaken, buy a wrist brace to wear while sleeping. This will keep your hand in a neutral position and help prevent progression of carpal tunnel syndrome.

Posture, Arm, and Hand Positioning

Keep your shoulders squared rather than rolled forward when sitting, standing, or walking. A hunched posture contributes to strain down your entire arm and to your wrists and hands.

Any task you are doing, including checking your cell phone, should be done with your arms comfortably away from your body—not too close, not too far.

If you find yourself gripping an object such as a pen or your cell phone tightly, learn to relax your grip or modify how you hold the object. Use a larger soft-grip pen and acell phone stand or holder.

Any tools should be the correct size for your hands as tools that are too large can result in strain.

Avoiding Repetitive Strain in Tasks

At any task or job, pay attention to how you are using your hands, especially when you are performing the same action repetitively. Avoid tasks that require bending or twisting motions with your hand for extended periods of time.

If you must perform these movements, gradually increase your time spent doing them and take frequent breaks. If possible, switch hands during your tasks.

The on-the-jobrisk for carpal tunnel syndrome is seen mostly in assembly line occupations in manufacturing, cleaning, and food processing.

(Video) How to Prevent Carpal Tunnel Syndrome

In addition to redesigning these tasks to reduce strain, it would be helpful if your employer rotated jobs requiring these actions so you don't spend long hours doing the same movement.

Computer Workstation Positioning and Habits

There are some computer and typing habits that may increase the stress on your wrists. Changing these practices can reduce the day-to-day strain:

  • Posture and positioning: Your keyboard and chair should be at a height where your forearms are level when using the keyboard and make sure your wrists are not flexing when you type. Keep your monitor at eye level and your back supported. Your feet should be squarely on the floor (don’t sit with crossed legs for any length of time). Position your screen at arm’s length away from you. Assess your workstation and make all the changes you can.
  • Keep wrists neutral: When typing, your wrists should not be bent outward toward your pinky nor inward toward your thumb. Keep your wrists straight.
  • Don’t rest your wrists: When typing, your hands should float above the keyboard, allowing your fingers to find the right keys by moving your whole arm. If your wrists rest in one place, you have to contort your hands to strike all the keys.Wrist rests can be confusingbecause you really should not rest your wrists while you type. Your wrists should serve as a reminder not to rest your hands on the edge of a desk or table; keep your wrists floating in the air when you type.

Studieshave not found a solid link between a computer keyboard or mouse use and carpal tunnel syndrome, but you can still take steps to reduce strain.

  • Don’t contort:There are certain combinations of keystrokes that contort your hands and wrists. For example, try pressing control-Y with your left hand only. Anytime you need to do a key combination that involves holding down one key and pressing another, use both hands. This will seem strange at first but it will keep you from twisting into strange positions. This also applies when using the shift key.
  • Change hand positions often: Turning your handsover (knuckles on the table) when pausing at the keyboard is a great way to give your wrists a break from being in the same position all day long. Get in the habit of turning your wrists over when thinking of the next sentence to write, talking on the phone, or reading on the computer.

Exercises and Stretches

Stretching and conditioning for tasks that require the use of your hands and wrists are important for preventing injury and repetitive strain.

If you already have some symptoms of carpal tunnel syndrome, discuss exercises with your healthcare provider as they may or may not be recommended.

Unfortunately, research has not shown nerve gliding andtendon gliding exercisesto be effective in treating the condition once you have symptoms.

Gliding exercises are hand motions aimed to keep the nerves and tendons sliding smoothly through the carpal tunnel, such as the wrist stretch below.

Carpal Tunnel Syndrome Doctor Discussion Guide

Get our printable guide for your next doctor's appointment to help you ask the right questions.

Prevention of Carpal Tunnel Syndrome (1)

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Wrist Stretch Sequence

Stretch thetendonsand muscles in your wrists daily. Do so in the morning, at lunchtime, and at the end of the day.

  1. While standing, hold your arms straight out in front of you with your fingers extended, palms facing the ground.
  2. Raise both hands in the “stop” position (palms facing the wall in front of you) while keeping your arms straight. Hold this position for five seconds.
  3. Return your hands to the starting position and make a fist. Hold for five seconds.
  4. Rotate your fist down so the back of your hand is facing the wall in front of you and you can see your knuckles. Hold for five seconds.
  5. Finally, return to the starting position and relax your hands and fingers. Hold for five seconds.
  6. Repeat the series 10 times.

Add about two minutes of stretching for the rest of your body to your stretching routine. Loosen up your shoulders and straightenyour back. Move yourhead from side to side.Stretch your back. You’ll feel more energized and have much less tension and pain.

Grip Strengthening: Squeeze a soft rubber ball. Hold the squeeze for five seconds. Repeat 15 times.

Yoga: Yoga can help strengthen and condition your upper body and improve your posture and grip strength. It has been recommended for people with symptoms of carpal tunnel syndrome.

On-the-Job Conditioning: If your job requires tasks that require twisting and bending your hands, especially if you must use forceful motions or carry a load, it is best to gradually increase the time you spend in these activities. Ask your employer for conditioning exercises.

(Video) Gliding Exercises For Preventing Carpal Tunnel (Gamers Should Watch!)

Prevent Worsening

If you have hand or finger tingling, numbness, or pain, take steps to prevent the condition from worsening.

If you've had symptoms suggestive of carpal tunnel syndrome for a few weeks, it's time to see your healthcare provider.

If symptoms remain untreated and progress, you are at risk of muscle and nerve damage which can be irreversible.

Frequently Asked Questions

  • How can I prevent carpal tunnel syndrome while using a computer mouse?

    Some simple steps you can take include:

    • Place the mouse in an optimal position—on a platform just above the number panel.
    • If you use an external mouse and keyboard with a laptop, elevate the laptop so the screen is at eye level.
    • Choose a mouse shape that is comfortable in your hand and don't grip it too tightly.
    • Keep your wrist in a neutral position and move the mouse by moving your elbow rather than flicking your wrist from side to side.
    • Consider a mouse that can be used with both the left and right hands so you can switch hands periodically.
  • What can I do to prevent carpal tunnel syndrome from getting worse?

    This will depend on the cause, but some general tips for stopping progression of carpal tunnel syndrome include:

    • Taking regular breaks from activities that require repetitive use of your hands, such as typing, piano playing, and playing video games.
    • Wearing a splint to keep your wrist straight, especially at night.
    • Trying a different type of keyboard (such as a split, V-shaped one) or computer mouse. A mouse that is flat and symmetrical in shape (rather than curved) usually is best, as is a larger mouse that encourages moving the entire arm rather than just the wrist.
  • How can I prevent carpal tunnel syndrome if I'm pregnant?

    It's not unusual for people who are pregnant to experience symptoms of carpal tunnel syndrome, especially during the third trimester. These symptoms usually are temporary and are caused by edema (swelling) that's normal during the latter stages of pregnancy. To manage them, try wearing a splint, taking regular breaks while doing tasks that are repetitive and contribute to the discomfort, and doing exercises to help stretch and strengthen your forearms, wrists, and hands.

The 7 Best Carpal Tunnel Braces of 2022 to Help Reduce Pain

(Video) Carpal Tunnel Syndrome Part 4: Rehab & Prevention

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Mansoor S, Siddiqui M, Mateen F, et al. Prevalence of Obesity in Carpal Tunnel Syndrome Patients: A Cross-Sectional Survey. Cureus. 2017;9(7):e1519. doi:10.7759/cureus.1519

  2. Cleveland Clinic. Who is at risk for carpal tunnel syndrome?

  3. Cleveland Clinic. 5 Ways You Can Ease Carpal Tunnel Syndrome Pain Without Surgery. 2016.

  4. Rempel DM, Keir PJ, Bach JM. Effect of wrist posture on carpal tunnel pressure while typing. J Orthop Res. 2008;26(9):1269-73. doi:10.1002/jor.20599

  5. Wipperman J, Goerl K. Carpal Tunnel Syndrome: Diagnosis and Management. Am Fam Physician. 2016;94(12):993-999.

  6. American University. Tips for laptop and mouse use.

  7. Nemours Childrens Health System. Carpal tunnel syndrome. Jan 2015.

  8. Harvard Health Publishing. Harvard Medical School. Can you avoid carpal tunnel syndrome? June 17, 2020.

  9. Michigan Medicine. University of Michigan. Wrist care: Preventing carpal tunnel syndrome. Nov 16, 2020.

  10. Kaiser Permanente. Pregnancy: Carpal tunnel syndrome. Oct 8, 2020.

    (Video) Preventing & Treating Carpal Tunnel Syndrome

Additional Reading

By Mark Stibich, PhD
Mark Stibich, PhD, FIDSA, is a behavior change expert with experience helping individuals make lasting lifestyle improvements.

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(Video) Carpal Tunnel Syndrome Prevention and Treatment

FAQs

What is the prevention of carpal tunnel? ›

Preventing carpal tunnel syndrome can be as easy as adjusting your daily routine to reduce stress on your hands and wrists in the following ways: Minimize repetitive hand movements. Alternate between activities or tasks to reduce the strain on your hands and wrists. Keep wrists straight or in a neutral position.

What is one of the most important factors in preventing carpal tunnel syndrome? ›

How can carpal tunnel syndrome be prevented? At the workplace, workers can do on-the-job conditioning, perform stretching exercises, take frequent rest breaks, and use correct posture and wrist position. Wearing fingerless gloves can help keep hands warm and flexible.

How can I prevent carpal tunnel while sleeping? ›

How Should You Sleep With Carpal Tunnel?
  1. Avoid bending your arms while you sleep.
  2. Wear a Night Wrist Splint.
  3. Support your Arms.
  4. Keep Hands Warm.
  5. Avoid Sleeping on Your Side.
  6. Shake Out Your Hands.
  7. Apply Pressure to Wrists.
  8. Take OTC Anti- Inflammatory.
20 Sept 2019

How do you prevent carpal tunnel from mice? ›

Maintain Healthy Workspace Habits
  1. Sit with good posture.
  2. Position your chair and keyboard so you can type with flat wrists and elbows at about 90 degrees.
  3. Keep your elbow tucked near your body when using the mouse. Avoid overreaching.
  4. Take frequent breaks. Stand, stretch, and walk around for a few minutes every hour.
12 Nov 2019

How do you treat carpal tunnel syndrome? ›

Here are nine home remedies for carpal tunnel relief:
  1. Take breaks from repetitive tasks. ...
  2. Wear splints on your wrists. ...
  3. Lighten up. ...
  4. Mind your flexion. ...
  5. Stay warm. ...
  6. Stretch it out. ...
  7. Elevate your hands and wrists whenever possible. ...
  8. Try over-the-counter (OTC) medications.

How can I treat carpal tunnel naturally? ›

resting the affected hand and wrist for at least 2 weeks. using anti-vibration products with vibrating tools. wearing a wrist splint or brace to rest the median nerve. doing gentle hand, finger, and wrist-stretching exercises.

What are some carpal tunnel exercises? ›

Do not do any stretch or movement that is uncomfortable or painful.
  • Rotate your wrist up, down, and from side to side. Repeat 4 times.
  • Stretch your fingers far apart. Relax them, and then stretch them again. Repeat 4 times.
  • Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times.

What is the main cause of carpal tunnel syndrome? ›

This abnormal pressure on the nerve can result in numbness, tingling, pain, and weakness in the hand. Carpal tunnel syndrome is caused by pressure on the median nerve as it travels through the carpal tunnel.

What foods should you avoid if you have carpal tunnel syndrome? ›

Avoid highly processed foods because they are often injected with modified proteins that increase inflammation, and thus your carpal tunnel pain symptoms worse. Other foods to avoid include carbs and fried foods. Salty foods and alcohol can have dehydrating effects, which can actually worsen swelling.

Can carpal tunnel syndrome be cured? ›

Most of the time, carpal tunnel syndrome gets cured and doesn't come back. If you have a severe case, surgery can help, but your symptoms may not go away completely.

How do you stop your hand from being numb? ›

Avoid laying on your arms under your pillow, which can compress nerves. Make sure your wrists remain unflexed, since flexing can lead to tingling. If you often sleep on your back with your arms overhead, try keeping them next to you to reduce nerve pinching. Try stretching your hands and wrists before going to sleep.

What is the best medicine for carpal tunnel? ›

NSAIDs (non-steroidal anti-inflammatory drugs)

NSAIDs, which reduce the swelling and wrist pain, are the medication of choice for carpal tunnel syndrome. For most patients, an over-the-counter NSAID, such as ibuprofen or naproxen, is enough to control the pain and discomfort of the condition.

What is the best sleeping position? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

How do you check for carpal tunnel? ›

Phalen's sign test

You hold your arms out in front of you and then flex your wrists, letting your hands hang down for about 60 seconds. If you feel tingling, numbness, or pain in the fingers within 60 seconds, you may have carpal tunnel syndrome.

How do you treat carpal tunnel without surgery? ›

How to Treat Carpal Tunnel Syndrome Without Surgery
  1. Wear a wrist brace at night.
  2. Perform hand and wrist stretching exercises during the day.
  3. Increase physical activity and exercise.
  4. Consider weight loss if at an unhealthy weight.
  5. Modify hand activities.
  6. Learn healthy computer habits.
  7. Stop tobacco use.
7 Dec 2020

What are the five symptoms of carpal tunnel syndrome? ›

What Are Carpal Tunnel Syndrome Symptoms?
  • Numbness, tingling, burning, and pain. ...
  • Shock-like sensations that radiate to the thumb and index, middle, and ring fingers.
  • Pain and tingling that extends to the whole hand or up to the wrist and forearm toward the shoulder.
  • Hand weakness and clumsiness. ...
  • Dropping things.
18 Oct 2021

Is heat good for carpal tunnel? ›

Most doctors agree that using heat is the better way to “treat” carpal tunnel syndrome. Unlike ice, heat promotes healing and restoration of damaged tissues. The healing process is what will ultimately make the inflammation disappear for good. Therefore, a hot towel or heating pad will do just fine.

Is carpal tunnel permanent? ›

No,carpal tunnel syndrome does not have to be a permanent condition. There are a number of treatment options that those diagnosed with this syndrome can use to help relieve any pain they are currently experiencing.

How long does carpal tunnel last? ›

Your hand and wrist may feel worse than they used to feel. But the pain should start to go away. It usually takes 3 to 4 months to recover and up to 1 year before hand strength returns.

How painful is carpal tunnel? ›

Carpal tunnel syndrome can be very painful and sometimes causes unusual sensations. If left untreated, carpal tunnel syndrome tends to worsen and can lead to permanent damage of the median nerve.

How common is carpal tunnel? ›

Carpal tunnel syndrome is the most common entrapment neuropathy, affecting approximately 3 to 6 percent of adults in the general population. Although the cause is not usually determined, it can include trauma, repetitive maneuvers, certain diseases, and pregnancy.

What are three symptoms of carpal tunnel? ›

Carpal Tunnel Syndrome Symptoms

Burning, tingling, or itching numbness in your palm and thumb or your index and middle fingers. Weakness in your hand and trouble holding things. Shock-like feelings that move into your fingers. Tingling that moves up into your arm.

Can carpal tunnel be caused by stress? ›

As you see, stress does not directly cause carpal tunnel syndrome. Instead, it produces an indirect effecton the carpal tunnel space and median nerve deep inside. Thus, emotional stress causes a domino effect leading to carpal tunnel syndrome.

Which juice is good for nerves? ›

Berries, peaches, cherries, red grapes, oranges and watermelon, among others, are loaded with antioxidants, which help to decrease inflammation and reduce nerve damage. Plus, grapes, blueberries and cranberries have been found to be full of a powerful anti-inflammatory compound called resveratrol.

Does vitamin B12 help carpal tunnel syndrome? ›

Rather than other progressive disease, CTS is characterized by remission and recurrence. The hydrodissection could decrease the entrapment of nerve to restore blood supply. In addition, the Vitamin B12 was considered to be beneficial for peripheral neuropathy and pain relief.

What is good food for nerves? ›

Nab recommends drinking low-fat milk or eating yogurt. If you don't eat or drink dairy, dark leafy greens are another good source of calcium and vitamin D. Increase your intake of omega-3 fatty acids. Depression is often associated with stress, and research shows that omega-3 fatty acids can reduce depression.

What foods help with carpal tunnel? ›

Foods containing omega-3 fatty acids

A small 2020 study found that omega-3 fatty acids reduced numbness and pain caused by carpal tunnel syndrome. Foods containing omega-3 fatty acids include: fish oil. coldwater fatty fish, such as salmon, tuna, herring, mackerel, and sardines.

Where is carpal tunnel pain? ›

Carpal tunnel syndrome is a common condition that causes pain, numbness, tingling, and weakness in the hand and wrist. It happens when there is increased pressure within the wrist on a nerve called the median nerve. This nerve provides sensation to the thumb, index, and middle fingers, and to half of the ring finger.

How can I improve circulation in my hands while sleeping? ›

Sleep with your arms at your sides instead of above your head. Sleeping with your arms above your head can cause numbness by cutting off circulation to your hands. Avoid folding your arms under your pillow while you sleep. The weight of your head can put pressure on your wrists or elbows and compress a nerve.

What is the best medicine for numbness? ›

Niacin, a B complex vitamin, may help reduce inflammation and related numbness. In cases of severe or painful numbness, treatment may involve a short round of corticosteroids, which also quickens recovery by reducing inflammation.

Why does carpal tunnel hurt at night? ›

Usually Carpal Tunnel Syndrome symptoms are worst at night due to tissue fluid in the arms being redistributed when there is no active muscle pump. In other words, we aren't moving when we try to sleep and increased fluid leads to increased carpal tunnel pressure, causing symptoms to appear.

What is the fastest way to get rid of carpal tunnel? ›

Here are nine home remedies for carpal tunnel relief:
  1. Take breaks from repetitive tasks. ...
  2. Wear splints on your wrists. ...
  3. Lighten up. ...
  4. Mind your flexion. ...
  5. Stay warm. ...
  6. Stretch it out. ...
  7. Elevate your hands and wrists whenever possible. ...
  8. Try over-the-counter (OTC) medications.

What foods should you avoid if you have carpal tunnel syndrome? ›

Avoid highly processed foods because they are often injected with modified proteins that increase inflammation, and thus your carpal tunnel pain symptoms worse. Other foods to avoid include carbs and fried foods. Salty foods and alcohol can have dehydrating effects, which can actually worsen swelling.

How can I improve carpal tunnel? ›

Home remedies for carpal tunnel relief
  1. Ice it down. Ice your wrist or soak it in an ice bath for 10 minutes to 15 minutes once or twice an hour. ...
  2. Wrist splints. Buy a wrist splint to keep your hand properly aligned. ...
  3. Shake it off (gently) ...
  4. Pain relievers. ...
  5. Warm water treatment. ...
  6. Ergonomic changes. ...
  7. Cortisone shots.
13 Aug 2021

What is the best medicine for carpal tunnel? ›

NSAIDs (non-steroidal anti-inflammatory drugs)

NSAIDs, which reduce the swelling and wrist pain, are the medication of choice for carpal tunnel syndrome. For most patients, an over-the-counter NSAID, such as ibuprofen or naproxen, is enough to control the pain and discomfort of the condition.

Can carpal tunnel be cured? ›

Most of the time, carpal tunnel syndrome gets cured and doesn't come back. If you have a severe case, surgery can help, but your symptoms may not go away completely.

What vitamin helps carpal tunnel? ›

ANSWER Although its effectiveness is controversial, vitamin B6 is often used as a conservative and adjunct therapy in treatment of carpal tunnel syndrome. Many patients attempt to treat their symptoms with vitamin B6 on their own.

What can cause carpal tunnel? ›

The median nerve is located on the palm side of your hand (also called the carpal tunnel).
...
What causes carpal tunnel syndrome?
  • diabetes.
  • thyroid dysfunction.
  • fluid retention from pregnancy or menopause.
  • high blood pressure.
  • autoimmune disorders such as rheumatoid arthritis.
  • fractures or trauma to the wrist.

How long does carpal tunnel last? ›

Your hand and wrist may feel worse than they used to feel. But the pain should start to go away. It usually takes 3 to 4 months to recover and up to 1 year before hand strength returns.

What is carpal tunnel syndrome and how is it treated? ›

Carpal tunnel syndrome is one of the most common problems affecting the hand. People with this condition may feel pain, numbness and general weakness in the hand and wrist. Lifestyle changes, like wrist splints and changes to your environment, are possible treatments. Surgery is another option for carpal tunnel.

What activities make carpal tunnel worse? ›

Activities such as texting, painting, and knitting can all lead to worsening carpal tunnel syndrome. These activities require you to constantly use your wrists and hands. If you don't take proper breaks from these activities, inflammation can ramp up in your wrist, putting more pressure on the median nerve.

Is carpal tunnel permanent? ›

In most patients, carpal tunnel syndrome gets worse over time. If untreated for too long, it can lead to permanent dysfunction of the hand, including loss of sensation in the fingers and weakness.

Which juice is good for nerves? ›

Berries, peaches, cherries, red grapes, oranges and watermelon, among others, are loaded with antioxidants, which help to decrease inflammation and reduce nerve damage. Plus, grapes, blueberries and cranberries have been found to be full of a powerful anti-inflammatory compound called resveratrol.

How common is carpal tunnel? ›

Carpal tunnel syndrome is the most common entrapment neuropathy, affecting approximately 3 to 6 percent of adults in the general population. Although the cause is not usually determined, it can include trauma, repetitive maneuvers, certain diseases, and pregnancy.

Where is the carpal tunnel? ›

The carpal tunnel is an opening in your wrist that is formed by the carpal bones on the bottom of the wrist and the transverse carpal ligament across the top of the wrist. The median nerve provides sensory and motor functions to the thumb and 3 middle fingers. If it gets compressed or irritated, you may have symptoms.

Do hand exercises help carpal tunnel? ›

Carpal tunnel exercises alone aren't likely to relieve symptoms, such as pain and numbness. These exercises are most effective when combined with other treatments, such as behavior changes or wrist splints, for mild to moderate carpal tunnel syndrome.

Videos

1. Carpal Tunnel Prevention and Surgery - LewisGale Medical Center
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2. 5 Best Carpal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo
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3. 7 Easy Carpal Tunnel Syndrome Treatments - Ask Doctor Jo
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4. carpal tunnel syndrome Possible Causes & Prevention
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5. How To Stop Carpal Tunnel Syndrome At The Computer.
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6. Carpal Tunnel Prevention and Surgery - LewisGale Medical Center
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