Are You an Office Worker? Try These Exercises to Avoid Carpal Tunnel Syndrome

Are You an Office Worker? Try These Exercises to Avoid Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is common in people who engage in forceful and repetitive hand or wrist movements such as typing on a keyboard for prolonged periods. CTS occurs when the median nerve running from the forearm to the palm of the hand becomes compressed. 

You may be suffering from CTS if you’ve noticed pain, numbness, and tingling in your palm and fingers. According to estimates, 9.6% of American office workers suffer from carpal tunnel syndrome. 

Fortunately, CTS can be prevented or at least ameliorated with a few simple lifestyle changes. Below, we asked experts at Mid Atlantic Orthopedic Associates to share a few hand and wrist exercises that may help improve your symptoms. 

Hand and finger stretches 

Start by gently rotating your wrist at least five times. Next, stretch your fingers apart from each other. Bring them back together and stretch them apart at least five times. 

Wrist stretches 

Extend one arm in front of you with the palm of that hand facing down. Bring your other hand and push against your palm to bend your hand backward. 

Hold the position for about 15 seconds and repeat the exercises four or five times. For optimal results, don’t push too hard against the palm, as you don’t want to overstretch your wrist. 

Hand and wrist shakes 

Gently shaking your hand as if you’ve just washed them and are trying to dry them off can help prevent your median nerve from cramping as you type on your keyboard.

For optimal results, gently shake your hands and wrists for at least one minute every one or two hours when you’re engaged in work involving your hands. 

Reduce your risk of CTS or get treatment

Certain segments of the population are more likely to experience CTS. Smoking cigarettes, being overweight or obese, or suffering from diabetes are all risk factors for nerve issues and CTS. However, staying at a healthy weight, eating nutritious foods, and engaging in an active lifestyle reduces your risk of developing hand and finger problems.

If you suspect you’re suffering from CTS, contact us to schedule an appointment. Our experts at Mid Atlantic Orthopedic Associates in New Brunswick, New Jersey can customize treatments to help you reduce your symptoms and prevent further damage to nerves with anti-inflammatory drugs, steroid injections, wrist braces, and physical therapy.

If you’re struggling with symptoms that don’t improve with conservative treatments, our experts also offer surgical interventions to decompress the median nerve. 

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