Carpal tunnel syndrome doesn’t discriminate — even if you don’t think you’re the type of person to struggle with it, you may find that it can creep up on you. Whether you experience a lot of pain on a regular basis from carpal tunnel syndrome or you feel like it might be coming on slowly, there are definitely things you can do to avoid and prevent it. While some of them are habits you can get in the swing of, others are techniques you can incorporate into your routine right away. Here are some tips to help you avoid carpal tunnel syndrome.
1. Ease Up
Sometimes, using too much pressure when you perform your daily activities and tasks can irritate carpal tunnel syndrome. You may do this without even thinking about it — with tasks like typing, writing, holding things and other tasks you use your hands for. Try to use a lighter touch when you perform your regular activities and see if it helps out!
2. Take Breaks
Whether you tend to be the kind of person who likes to take periodic breaks or you prefer to power on through, taking breaks can be an important piece of preventing carpal tunnel. Ideally, you should take a 5-10 minute break every hour. Even though this might not be possible for everybody, making an effort to take a pause and allow yourself to be still can make you feel a lot more comfortable.
3. Stretch
In addition to taking breaks, stretching out your hands can also be a great way to prevent carpal tunnel. Usually, since repetitive manual tasks can be a major culprit of carpal tunnel, stretching and changing up the range of motion you tend to rely on in your hands can be extremely helpful for preventing that cramping and irritation.
4. Keep Your Wrists Neutral
This is a more specific habit, but it can definitely come in handy if you learn to do it consistently. Essentially, keeping your wrists constantly flexed upwards or downwards can cause pain over time, so it can be helpful to keep an eye on your hands so they stay straight on — in that your hands are held level with your wrists and forearms.
5. Change Your Grip
Again, since repetitive motion and manual tasks can sometimes cause carpal tunnel to worsen, changing your grip can prevent consistent irritation from one position. Obviously, tasks like writing or typing can be difficult, but with control-based tasks like brushing your hair or brushing your teeth, trying to change up the grip of your hands can be very effective. You can even try switching hands on certain tasks if that’s available to you.
6. Temperature Controls
Did you know that cold air and dryness can make pain and stiffness worse, especially in smaller joints and limbs like your hands, wrists and fingers? Keeping things warm and making sure you aren’t exposing your hands to cold unnecessarily can make a huge difference when it comes to preventing carpal tunnel, and staying a bit more comfortable in general. Think about it — feeling cold and rigid is never any fun, regardless of your concern about carpal tunnel syndrome.
7. Sit Up Straight
Your body is a fully interconnected system, which means that your posture will inevitably impact the other systems of your body, including your risk of carpal tunnel syndrome. By keeping your work centred in front of you, keeping your neck relaxed and sitting up straight, you can feel a lot better throughout all the joints in your body — your hands and wrists included.
8. Get Quality Rest
Much like any other health concern or condition, getting better rest and finding the space to truly relax can help to prevent carpal tunnel. By getting enough quality rest each night, you can not only help the body heal and recover faster from injuries and irritation, but you can also allow your body to relax and release any muscle tension that might be contributing to your discomfort.
Avoiding Carpal Tunnel Syndrome
Carpal tunnel syndrome is no fun for anyone — which is why preventing it before it gets worse is likely the best solution available. From easing up on pressure to keeping your wrists neutral and soft, there are so many ways that you can find a little more comfort.
