A bothersome wrist and forearm can lead to difficulties at both work and home. Carpal tunnel syndrome can cause pain, tingling, and numbness in your hand from pressure on a nerve in your wrist. Many jobs lead to the risk of developing carpal tunnel due to repetitive motions and not being mindful of proper ergonomics. From computer users to people in the dental field, it can affect a wide range of people. Know what steps to take in order to avoid getting carpal tunnel.
How-to: Avoid Getting Carpal Tunnel: Pain at Work
Ergonomics
One of the key ways to avoid getting carpal tunnel is to make sure to be mindful of ergonomics. For example, dentists and dental hygienists need to be mindful of their posture and seating position. If they are not properly positioned over a patient, they will be putting their arm and wrist in a position that could lead to injury. Additionally, instruments with a thin handle will cause the clinician to have to pinch the instrument tighter, putting more strain on the wrist.
In the same way, typing on a computer or using a mouse can use carpal tunnel symptoms to appear. Different tools such as a wrist rest can help alleviate pressure on the wrist. While at a desk, forearms should be parallel to the floor or slightly lowered. At a standing desk, the desk surface should be about waist high for a more ergonomic position.
Recommendations
In order to minimize, prevent or alleviate carpal tunnel symptoms, it is good to take short breaks every 10 to 15 minutes. A reminder alarm on a watch or phone can serve as a reminder to take a break. Also, it is good to perform stretching exercises every 20 to 60 minutes. This will help to stretch out tightness in the arm and wrist to help workers avoid getting carpal tunnel.
A brace or splint is a good option for helping to reduce symptoms from carpal tunnel. Wearing these at night can help keep the wrist stabilized while sleeping. Additionally, they can be helpful for keeping the wrist straight while at work. The brace may take some time to get used to, but it can certainly help provide relief from carpal tunnel symptoms.
While carpal tunnel can be very uncomfortable to have, there are ways to manage it. By keeping up with preventative measures, and being mindful of ergonomics, one can keep this syndrome at bay.