Assembly-line workers, musicians, mechanics, hair stylists, office workers, and many others often use repeated or forceful hand and wrist movements on the job. If your fingers feel numb or tingly, and those feelings don’t go away quickly or become painful, you may have carpal tunnel syndrome.
Carpal tunnel syndrome occurs when the median nerve, which runs from your forearm to the palm of your hand, becomes pressed or squeezed at the wrist. The tissue around the wrist’s tendons can swell, reducing blood flow. You may feel an electric shock sensation, weakness, or pain in your hand and wrist. If left untreated, carpal tunnel syndrome can cause permanent nerve damage and loss of finger movement.
Proactive measures are the best form of treatment. These tips can lower your risk of developing carpal tunnel syndrome and allow you to work comfortably and efficiently.
1 Practice good posture and ergonomics.
Create an ergonomically correct workstation that lets you sit with your back straight, shoulders relaxed, and feet flat on the floor. Keep your wrists above your hands in a neutral position when you type. Think about investing in ergonomic equipment that supports your hands and wrists.
2 Give your hands and wrists a break.
Every 30 minutes, give your hands and wrists a short break from repetitive or vibrating tasks. Stretch your fingers, make a fist, rotate your wrists, and gently shake out your hands. This helps to relieve tension and improve blood flow.
3 Watch your force.
People often apply more force than needed when typing, using power tools, or making other repetitive motions. Instead of pounding on the keyboard, use a light touch. Avoid excessive force when holding vibrating tools. Keep twisting and bending of the wrist to a minimum when performing repetitive tasks.
4 Vary your tasks.
Avoid prolonged repetitive motions. Alternate between different tasks to give your hands and wrists a rest.
5 Keep your hands and wrists warm.
Cold weather can make your wrists and hands stiff, making carpal tunnel syndrome worse. If you work in a cold environment, keep your wrists warm by wearing fingerless gloves or wrist warmers.
6 Stay active and exercise regularly.
A healthy lifestyle helps stop carpal tunnel syndrome before it starts. Certain health conditions, like diabetes, hypertension, and obesity, all contribute to swelling and nerve damage, increasing your risks. Regular physical activity and exercise can help improve overall strength and flexibility. Add activities like yoga, swimming, or strength training into your routine to keep your hands, wrists, and body healthy.
7 Seek medical attention.
If you experience pain, numbness, or weakness in your hands and wrists, consult a health care professional. Early diagnosis and treatment can prevent further nerve damage and help manage carpal tunnel syndrome symptoms.
For more information on carpal tunnel syndrome, download any of DWC’s free publications on ergonomics or vibration injury prevention, or contact a DWC safety training professional at 800-252-7031, option 2, or SafetyTraining@tdi.texas.gov.