5 Ways to Reduce Carpal Tunnel Pain

Are you dealing with pain, numbness, and tingling in your hand and wrist? It could be carpal tunnel syndrome — a common condition that develops when your median nerve, which runs from your forearm into your hand, gets compressed at your wrist.

Repetitive hand movements, prolonged typing, and certain health conditions can aggravate your symptoms and make everyday tasks challenging. The good news is there are a variety of options to manage your carpal tunnel pain and improve your hand function.

Our team at Full Orthopedics Urgent Care specializes in hand and wrist pain at our walk-in clinic in North Miami Beach, Florida. If you’re diagnosed with carpal tunnel syndrome, here are five strategies we often recommend to reduce your discomfort.

1. Use ergonomic tools

One of the main causes of carpal tunnel syndrome is poor wrist positioning during work or daily activities. Ergonomic tools and workstations are designed to support your hands and wrists in a more natural position, which helps reduce strain on your median nerve.

If you work at a computer all day, use an ergonomic keyboard and mouse. We also recommend adjusting the height of your chair and desk to encourage good posture and ease your wrist pain and discomfort. To start, make sure your knees bend at 90° when your feet are flat on the floor, and set your monitor at eye level.

2. Take frequent breaks

If your job or hobbies involve repetitive hand movements like typing, playing an instrument, or sewing, take regular breaks to help minimize and avoid carpal tunnel pain. These activities can strain your wrist, particularly if you work for hours at a time.

Taking short breaks throughout the day gives your hands and wrists time to rest and recover. During these breaks, practice stretching exercises to relieve tension in your wrists. Even a few minutes every hour can make a big difference in managing your symptoms.

3. Try a wrist splint

Wrist splints are a helpful, noninvasive treatment for carpal tunnel syndrome because they keep your wrist in a neutral position and prevent irritation and inflammation. You can wear splints at night and during the day, depending on when your symptoms bother you most.

Carpal tunnel pain can worsen at night due to the natural curling of your wrists, but wearing a splint can alleviate your pain and reduce numbness or tingling by keeping your wrists straight. Wearing a splint during the day can also offer support while you perform repetitive tasks, reducing further irritation to your median nerve.

4. Practice stretching and strengthening exercises

Exercises designed to stretch and strengthen the muscles in your hands and wrists can help alleviate carpal tunnel pain too. Stretches improve flexibility while strengthening exercises help support your wrist joint and reduce the pressure on your median nerve.

We can recommend a combination of stretching and strengthening exercises that fit your unique needs. For example, one stretch involves extending your arm out with your palm facing down and using your other hand to gently pull back on your fingers to stretch your wrist.

5. Consider anti-inflammatory medications

Anti-inflammatory medications can help reduce swelling and relieve pain from carpal tunnel syndrome. Over-the-counter options include ibuprofen and naproxen, or we may prescribe an anti-inflammatory for more severe cases.

These medications target inflammation around your median nerve, which is the source of carpal tunnel pain. Anti-inflammatory medications provide temporary relief, and we recommend using them in conjunction with other management strategies for long-term symptom control.

Carpal tunnel pain can be disruptive to your work, hobbies, and daily life, but with the right strategies, you can reduce your symptoms. Get a diagnosis and a customized treatment plan at Full Orthopedics Urgent Care. Call our office, check in online, or stop by anytime.