To help prevent carpal tunnel syndrome:

• Take good care of your general health. This includes staying at a weight that's healthy for you, not smoking, and getting regular exercise.
• Train yourself to use positions or techniques that won't stress your hand or wrist.
  • Keep your wrists straight, or only slightly bent, and in line with your arms. Avoid or change activities that bend or twist the wrists for long periods of time.
  • Take breaks often, and rest your hands.
  • Switch hands and change positions often when you are doing repeated motions.
  • Stop any activity that you think may be causing finger, hand, or wrist numbness or pain.
• Set up your work area to be ergonomic. This can include centreing your work in front of you and keeping work at the proper height to avoid strain.

Setting up your work area

You can adjust your working environment and how you use it to help prevent carpal tunnel syndrome.

Use the following tips to set up an ergonomically correct workstation. (Figure 1) These tips can also help with other work areas, such as where you do your hobbies or work with hand tools.

• Centre your work in front of you.
• Check the height of your work.

  Your work should be as low as possible without touching your legs (your forearms are parallel to the floor or slightly lowered). If you work while standing, have your work surface at about waist height.

• Keep your hands and wrists in line with your forearms.

  For example, if you work at a keyboard, tilt it to help keep this alignment. Use proper hand and wrist position (Figure 2) for manual tasks.

• Try a different computer keyboard.

  Many people benefit from using a split, V-shaped keyboard. If you can, try one for at least a week. One style may work well for you while another doesn't.

• Hold your elbows close to your sides.
• Avoid leaning on the heel of your hand or your wrist.
• Take little breaks every 10 to 15 minutes.

  Use a reminder alarm if you need to.

• Try some stretching exercises.
• Try changing the way you hold a tool.

  You may also be able to switch hands now and then when using some tools.

Stretching

These are general stretches for the wrists and arms. Stretching may help prevent some arm problems. Do not do any stretch or movement that is uncomfortable or painful.

Warm-up stretches

• Rotate your wrist up, down, and from side to side. Repeat 4 times.
• Stretch your fingers far apart, relax them, then stretch them again. Repeat 4 times.
• Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times.

How to do the exercises

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slide 1 of 3, Prayer stretch,

1. Put your palms together in front of your chest just below your chin.
2. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together. You will feel a mild to medium stretch under your forearms.
3. Hold for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.

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slide 2 of 3, Wrist flexor stretch,

1. Extend your affected arm in front of you with your palm facing down.
2. Bend back your wrist on your affected arm, pointing your fingers up.
3. With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
4. Hold for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
7. It's a good idea to repeat these steps with your other arm.

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slide 3 of 3, Wrist extensor stretch (fingers straight or fist),

1. Extend the arm with the affected wrist in front of you and point your fingers toward the floor.
2. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
3. Hold the stretch for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other wrist.

When you can do this stretch with ease and no pain, try the exercise with your hand in a fist instead of with your fingers pointing down.

Figure 1 - Ergonomic Workstation

This is one example of an ergonomically correct workstation. Some people would be more comfortable with slight adjustments such as tilting the keyboard a bit or removing the armrests from the chair. But this picture shows many of the important pieces of a good workstation.

• The top of the monitor screen is at eye level.
• A telephone headset helps you to avoid awkward positions while talking and doing other tasks, such as typing.
• A wrist pad at the bottom of the keyboard helps keep the wrists in a neutral, almost straight position during brief rests from typing. Wrist pads are not designed to be used while you type. But some people find the pads helpful even when they are using their keyboard or mouse. When you type or use your mouse, try raising your forearms a little so your wrists are in a neutral position and your arms and hands can move freely. If you have arm rests on your chair, you may be able to adjust them so your forearms are parallel to the floor and your wrists are neutral. You may want to alternate between resting your wrists on the pads and raising them up. If you use a wrist pad, it's best to rest your palm or the heel of your hand on the support, rather than your wrist.
• If your feet do not rest flat on the floor when you sit in your chair, a footrest raises your feet to reduce pressure on the lower back.
• Armrests are adjusted so that the elbows are close to the side of the body and bent at an angle between 90 and 100 degrees.
• An adjustable chair has a height adjustment to allow the feet to rest on the floor or on a footrest. Also the back of the chair adjusts for different positions.

Sitting with the ears directly above the shoulders, which in turn are over the hips, helps prevent back strain. Placing a lumbar pillow or roll against the small of the back provides extra support.

Current as of: July 17, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Figure 2 - Proper Hand and Wrist Position

The best position for mouse and trackball use is with your wrist neutral. Your wrist should not bend to tilt your hand up or out to the side.

The same idea will help when you do other activities that require you to use your fingers and hands in the same way over and over. As much as you can, keep your wrists neutral.

Current as of: July 17, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.