Working Your Desk Job with Carpal Tunnel Syndrome

If you have carpal tunnel syndrome and spend most of your workday at a computer, you’re probably no stranger to sore wrists, tired hands, and even tingling fingers.

Carpal tunnel syndrome develops when your median nerve becomes compressed as it travels through a narrow passageway (your carpal tunnel) in your wrist, and working at your desk job can certainly aggravate it. 

Below, our team of primary care providers at Link Integrated Healthcare shares how a few simple changes to your workstation can help manage carpal tunnel syndrome and how we can help you when lifestyle changes alone aren’t enough.

1. Keep your wrists happy while you type

Keep your wrists in a neutral position while you type. To do that, avoid bending your wrists up or down while typing. Instead, keep them as straight and relaxed as possible to reduce pressure on your median nerve.

2. Let your keyboard and mouse work for you

Your keyboard and mouse should be close enough that you don’t have to reach forward or shrug your shoulders. Swap out your standard keyboard for an ergonomic keyboard or a vertical mouse if traditional equipment worsens your symptoms.

3. Give your hands a break every hour

Your hands weren’t designed to stay in the same position for hours at a time. Every 30 to 60 minutes, take a brief break to stand up, stretch your fingers and wrists, roll your shoulders, or simply walk around for a minute or two. 

These short breaks can help reduce muscle tension and improve circulation, which is a win for your entire body, not just your hands.

4. Ease up on your grip

Whether you’re typing, using a mouse, or holding your phone, avoid gripping too tightly. A lighter touch reduces unnecessary strain on the muscles and tendons that pass through the carpal tunnel space in your wrist.

5. Create a stretching habit every night

Stretching throughout the day may help reduce stiffness and improve flexibility, but don’t overlook a short stretching session each night after you log off from work.

Try: 

• Wrist flexor and extensor stretches
• Finger stretches
• Tendon-gliding exercises

All of these can be helpful when performed correctly.

6. Don’t ignore nighttime symptoms

Many people notice that numbness or tingling is worse at night because their wrists naturally bend while they sleep.

If that’s the case for you, try a nighttime wrist splint to help keep your wrist in a neutral position. This can reduce pressure on the median nerve while you sleep.

Not sure if you need one? Our team can recommend the right splint if you do.

What to do when lifestyle changes alone aren’t enough

If your symptoms are becoming more frequent, lasting longer, or interfering with your work, don’t wait until they become severe.

Our team can recommend the right treatment, which can often help relieve pain and prevent permanent nerve damage. Depending on the severity of your condition, we may recommend activity modifications, splinting, physical therapy, injections, or surgery.

The bottom line is that our team of specialists at Link Neuroscience Institute can determine the source of your symptoms and recommend the treatment that’s right for you.

Call our office or use the Request an Appointment Button to get started.