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Activity modification to treat carpal tunnel syndrome
By Mayo Clinic staffWrist position is key to controlling your carpal tunnel syndrome symptoms. The carpal tunnel is most narrow when your wrist is either bent down or cocked back all the way. It is largest when the wrist is straight. For this reason, changing how you do repetitive hand activities or avoiding those activities altogether can help. The more your wrist is bent, the more pressure is put on your median nerve. To protect your hands, take these precautions:
- Reduce wrist bending. Avoid bending your wrist all the way up or down. A relaxed middle position is best. Often, it's possible to do the same task and avoid extreme wrist positions, simply by changing your position or that of the object you're holding.
- Relax your grip. Avoid gripping too hard when driving, writing or using hand tools. Most people use more force than necessary when doing hand tasks.
- Choose tools wisely. When writing, use a thick pen with an oversized, soft grip adapter and free-flowing ink. Modify your hand tools — going from a straight handle to a pistol grip. Avoid vibrating tools, if possible.
- Take breaks. When doing activities that require repetitive, forceful motion with your wrists bent, stop every 15 to 20 minutes and gently stretch and bend your hands and fingers. If possible, change activities for several minutes every hour.
- Use proper posture. Poor posture causes your shoulders to roll forward, shortening your neck and shoulder muscles and compressing nerves in your neck. Nerve impulses from your wrists, fingers and hands must travel through your neck to reach your spinal cord and brain.
- Keep your hands warm. Pain and stiffness are more likely to occur if your hands are cold. Adjust the room temperature or wear fingerless gloves.
