How to avoid carpal tunnel at work

Most office work is not physically dangerous. Sitting down is easier on the body than jobs that require heavy lifting, for example. But office workers are particularly prone to one type of injury: carpal tunnel syndrome.

Carpal tunnel syndrome can develop as a result of repetitive motions — things you do every day, such as typing on a computer. However, you can take several small steps to try to reduce the impact of repetitive motions in office work. Here, Dr. Apurva Dalal provides information about carpal tunnel syndrome and offers tips for preventing it.

Symptoms of carpal tunnel syndrome

The carpal tunnel is a narrow passageway in your wrist that surrounds the median nerve as it enters your hand. Repetitive motions with your hand can inflame and irritate the median nerve within the carpal tunnel. Symptoms of carpal tunnel syndrome include:

• Numbness, tingling, or pain in your hand or wrist, especially in your thumb and first three fingers
• Weakness or clumsiness in your hands, which may make it difficult to perform fine-motor functions like buttoning a shirt
• Diminished grip strength
• Numbness and pain from your forearm toward your shoulder, which can make it challenging to carry objects
• A burning sensation in your arms or wrists

You may also notice swelling along with numbness and tingling, but this could indicate tendinitis. The two conditions are commonly confused because they have similar symptoms even though they have different causes.

Tips for preventing carpal tunnel syndrome

Carpal tunnel syndrome is relatively common among office workers, and women are at greater risk. However, you can do a great deal to prevent symptoms of carpal tunnel syndrome from worsening.

Be aware of your wrist position

While you’re working, it’s important to hold your wrists in a neutral position, especially when typing or performing other repetitive motions. Many people have the tendency to hold their wrists in a flexed position, which places more strain on the wrist and makes pain more likely.

Correct the ergonomics of your workstation

You probably rarely think about the setup of your workstation, even though you spend so many hours a day there. It’s important that your chair is at the correct height and angled well for you to properly use your keyboard.

While working on a keyboard, keep your hands straight rather than holding your wrists above the keys. When you hold your wrists above the keyboard, you’re more likely to place strain on your hands and wrists. Place your hands in a gentle, natural position that feels comfortable.

Stretch out your wrists frequently

Be sure to take brief breaks every hour to stretch out your hands, wrists, and fingers. Try shaking out your hands gently and bending your fingers forward and backward to stretch them out.

Consider your sleeping position

Be mindful of aggravating your wrists outside of the office, too. Avoid sleeping on your wrists or hands, especially in a flexed position. Many office workers find it beneficial to wear a wrist brace while sleeping to help them avoid inadvertently putting additional strain on the wrists before their work day even starts.

Carpal tunnel syndrome is easy to prevent if you pay attention to your habits as you work. If you continue to have pain in your hands and wrists, call Tri-State Orthopaedics or book an appointment online to learn about effective treatment for carpal tunnel syndrome.

Do your fingers start to tingle or go numb after working at your computer for too long? If so, you could have carpal tunnel syndrome. This painful condition can affect your grip strength and make typing very uncomfortable. Modifying your workspace may be the key to preventing carpal tunnel syndrome.

Switch from a Laptop to a Desktop

While laptops are convenient for their small size and portability, typing on one for an extended time can lead to nerve compression in your wrists and a crick in your neck. Consider buying a separate keyboard or monitor to use with your laptop or switch to a desktop computer.

Choose a Functional Desk

The ideal work surface features a rollout tray to position your keyboard at the optimal height. The surface where you set your monitor should be a few inches higher than this tray to keep the screen at eye-level. Consider investing in a sit/stand desk to keep the blood flowing to your lower extremities when working for long hours.

Sit in a Comfortable Chair

A chair with armrests can help prevent muscle tension in your arms and shoulders that could lead to carpal tunnel syndrome. For the most comfortable experience, pick a chair with other ergonomic features, such as lumbar support, a headrest, and a reclining function that lets you sit in a relaxed position.

Use Ergonomic Office Products

If you hope to prevent carpal tunnel syndrome, your keyboard and mouse are the most critical workspace components to address.

Ergonomic keyboards are split down the middle and angled slightly to the left and right. This might be a good choice, but it’s not your only option. A keyboard with easy-to-press keys could be just as effective at preventing carpal tunnel syndrome.

The mouse you choose should rest comfortably in your palm. Try multiple options before making your purchase.

Wrist rests were all the rage a few years ago, but it turns out they may be less beneficial than originally thought. Instead of supporting the weight of your hand as intended, wrist rests put undue pressure on the underside of your wrist, which can increase symptoms of carpal tunnel syndrome. For this reason, typing and using your mouse with “floating wrists” may be a better option.

Maintain Healthy Workspace Habits

A modified workspace doesn’t do you any good if you don’t use it correctly. Keep carpal tunnel syndrome at bay with these tips:

• Sit with good posture.
• Position your chair and keyboard so you can type with flat wrists and elbows at about 90 degrees.
• Keep your elbow tucked near your body when using the mouse. Avoid overreaching.
• Take frequent breaks. Stand, stretch, and walk around for a few minutes every hour.

If making these changes to your workspace isn’t enough to eliminate your symptoms, you may need chiropractic treatment for carpal tunnel syndrome. Visit Effective Integrative Healthcare in Millersville, Crofton, or Lanham, MD for a free consultation today.

How can I prevent carpal tunnel at my office job?

What helps carpal tunnel in the office?

Can carpal tunnel be prevented?

Can you stop carpal tunnel once it starts?