5 Way To Help Carpal Tunnel Syndrome
Have you been diagnosed with carpal tunnel syndrome?
Would you like to know how to help your carpal tunnel syndrome?
If you are using your wrists a lot by typing or simply using your hands a lot then you could be vulnerable to carpal tunnel syndrome. You could get pain or numbness in your thumb and all of your fingers except your baby finger. Here are 5 ways to help carpal tunnel syndrome.
1. Typing The Right Way
Typing with your wrists crooked instead of straight has a huge impact on if you will get carpal tunnel syndrome. Most people type with their wrists bent outwards. Keyboards, especially on the smaller 12 inch (30 cm) and 13 inch (32 cm) laptops, make your wrists bend outwards so that your hands can fit on the keyboard.
The typist above has their right hand in good alignment with the wrist straight but the other wrist on the left is bend outwards. Make sure both your wrists are in proper alignment.
Research has shown that bending your wrist outwards puts too much pressure on your tendons surrounding the tendons in your wrist at the carpal tunnel leaving you vulnerable to carpal tunnel syndrome. If that doesn’t work an ergonomic keyboard like the one below may do the trick.
Other people tend to bend their wrists too much in either flexion (forward) or extension (backwards) . Your chair is usually too high or your arm rest is too high which forces you to bend your wrist in order to reach the keyboard.
Others tend to rest their hand on the keyboard tray and bend their wrists in extension (backwards). Either way the wrists are bent too far putting pressure on the sheath surrounding the tendon.
2. Wrist Splints At Night
Believe it or not wearing wrist splints just at night has been shown to help carpal tunnel syndrome. Wearing the splints just a night will be enough for some of you but if your symptoms are more severe you will need to wear the wrist splints during the day as well.
I am not affiliated in any way with this product and found the price is right and just show you a picture for convenience.
3. Wrist Extensions For Carpal Tunnel Syndrome
Wrist flexions are generally more harmful to carpal tunnel syndrome. There are some websites that are advocating them and I have not found them helpful for carpal tunnel syndrome. Wrist flexions are helpful for other wrist conditions of the wrist but not carpal tunnel syndrome.
Wrist extension on the other hand have been shown in many studies to be helpful. Keep in mind the diagnosis can often be wrong. Often times a neck problem will cause a problem that looks like carpal tunnel syndrome but is really entrapment of a nerve in the neck. In this case the problem will give you some symptom relief but you won’t get better over the long term with this exercise.
Picture Reference #1
- Have your elbow straight in front of you.
- Bend your wrist backwards with your other hand
- Do this 15 times for 3 sets. Do this everyday.
4. Take A Break
You need to take a break more often if you are using your wrist more often. If you are constantly typing like a data entry clerk then you need a break every 10 minutes for 30 seconds. While a student doing a lot of typing but not constantly can break for 5 minutes every 2 hours.
It’s a combination of the
- The number of Repetitions eg. the faster you type the more repetitions you make.
- Force of the hand and finger movements eg. If you are wringing out a cloth you are using quite a bit of force
- How much you move hand and fingers. eg. If you are hammering a nail, you are moving your hands quite a bit.
- How much time in between hand and finger movements. eg. How much time between the time you the letter “s” then the next letter.
So if you type fast and forcefully you will need more rest then someone typing slowly and lightly. For the average person it would be good to rest your hand 1 minute every 15 minutes. You can use that as a guideline and add and subtract rest time accordingly. You will know you need to add more rest time if you are continuing to get worse.
When you are continuing to get worse it’s probably time to do all the other things I recommended like wearing a wrist splint
Hope that helps you with your low back pain.
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