Table of ContentsView AllTable of ContentsHealth FactorsWrist FlexionSleepingPosture and PositioningAvoid Repetitive StrainComputer Workstation PositioningExercises and StretchesWrist Stretch SequencePrevent WorseningFrequently Asked QuestionsNext in Carpal Tunnel Syndrome GuideWhat Is Carpal Tunnel Syndrome?

Table of ContentsView All

View All

Table of Contents

Health Factors

Wrist Flexion

Sleeping

Posture and Positioning

Avoid Repetitive Strain

Computer Workstation Positioning

Exercises and Stretches

Wrist Stretch Sequence

Prevent Worsening

Frequently Asked Questions

Next in Carpal Tunnel Syndrome Guide

Verywell / Brianna Gilmartin

Being overweight is a major risk factor for carpal tunnel syndrome.If yourbody mass index (BMI)is 30 or above, you are at greater risk.

It isn’t known exactly why being overweight increases the risk. You will also reduce many other health risks if you can maintain body weight below a BMI of 30.

BMI is a dated, flawed measure. It does not take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.

Rheumatoid arthritis, diabetes, and hypothyroidism increase your risks of carpal tunnel syndrome.These conditions and others that result in inflammation or water retention narrow the space in the carpal tunnel.

High blood sugar indiabetesdamages the nerves. Getting treatment for these conditions can reduce your risk for carpal tunnel syndrome.

Age is also a risk factor. Taking care of and protecting your wrists is important as you get older, especially if you use your hands at work for tasks like typing.

Carpal tunnel syndrome occurs most often in people over age 40. It is rarely seen in children.

Wrist Flexion and Repetitive Strain

Being aware of your wrist position can reduce your risk of carpal tunnel syndrome. Neutral wrist position is the most protective. This is the position when your hand is in line with your wrist.

A flexed position is palm down, with the palm and fingers bent towards the inner wrist. An extended position is with the palm up.

Sleeping on your hands, especially if they are in a flexed position, increases your risk. Pay attention to your hand position when you go to bed.

If you are already experiencing numbness or tingling in your hands at night or when you awaken, buy awrist braceto wear while sleeping.This will keep your hand in a neutral position and help prevent progression of carpal tunnel syndrome.

Posture, Arm, and Hand Positioning

Keep your shoulders squared rather than rolled forward when sitting, standing, or walking. A hunched posture contributes to strain down your entire arm and to your wrists and hands.

Any task you are doing, including checking your cell phone, should be done with your arms comfortably away from your body—not too close, not too far.

If you find yourself gripping an object such as a pen or your cell phone tightly, learn to relax your grip or modify how you hold the object. Use a larger soft-grip pen and a cell phone stand or holder.

Any tools should be the correct size for your hands as tools that are too large can result in strain.

Avoiding Repetitive Strain in Tasks

At any task or job, pay attention to how you are using your hands, especially when you are performing the same action repetitively. Avoid tasks that require bending or twisting motions with your hand for extended periods of time.

If you must perform these movements, gradually increase your time spent doing them and take frequent breaks. If possible, switch hands during your tasks.

The on-the-job risk for carpal tunnel syndrome is seen mostly in assembly line occupations in manufacturing, cleaning, and food processing.

In addition to redesigning these tasks to reduce strain, it would be helpful if your employer rotated jobs requiring these actions so you don’t spend long hours doing the same movement.

Computer Workstation Positioning and Habits

There are some computer and typing habits that may increase the stress on your wrists. Changing these practices can reduce the day-to-day strain:

Studieshave not found a solid link between a computer keyboard or mouse use and carpal tunnel syndrome, but you can still take steps to reduce strain.

Stretching and conditioning for tasks that require the use of your hands and wrists are important for preventing injury and repetitive strain.

If you already have some symptoms of carpal tunnel syndrome, discuss exercises with your healthcare provider as they may or may not be recommended.

Unfortunately, research has not shown nerve gliding and tendon gliding exercises to be effective in treating the condition once you have symptoms.

Gliding exercises are hand motions aimed to keep the nerves and tendons sliding smoothly through the carpal tunnel, such as the wrist stretch below.

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Stretch thetendonsand muscles in your wrists daily. Do so in the morning, at lunchtime, and at the end of the day.

Grip Strengthening:Squeeze a soft rubber ball. Hold the squeeze for five seconds. Repeat 15 times.

Yoga:Yoga can help strengthen and condition your upper body and improve your posture and grip strength. It has been recommended for people withsymptoms of carpal tunnel syndrome.

On-the-Job Conditioning:If your job requires tasks that require twisting and bending your hands, especially if you must use forceful motions or carry a load, it is best to gradually increase the time you spend in these activities. Ask your employer for conditioning exercises.

If you have hand or finger tingling, numbness, or pain, take steps to prevent the condition from worsening.

If you’ve had symptoms suggestive of carpal tunnel syndrome for a few weeks, it’s time to see your healthcare provider.

If symptoms remain untreated and progress, you are at risk of muscle and nerve damage which can be irreversible.

Some simple steps you can take include:

This will depend on the cause, but some general tips for stopping progression of carpal tunnel syndrome include:Taking regular breaks from activities that require repetitive use of your hands, such as typing, piano playing, and playing video games.Wearing a splint to keep your wrist straight, especially at night.Trying a different type of keyboard (such as a split, V-shaped one) or computer mouse. A mouse that is flat and symmetrical in shape (rather than curved) usually is best, as is a larger mouse that encourages moving the entire arm rather than just the wrist.

This will depend on the cause, but some general tips for stopping progression of carpal tunnel syndrome include:

The Best Carpal Tunnel Braces, Tested and Expert-Approved

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mansoor S, Siddiqui M, Mateen F, et al.Prevalence of obesity in carpal tunnel syndrome patients: a cross-sectional survey.Cureus. 2017;9(7):e1519. doi:10.7759/cureus.1519Cleveland Clinic.Who is at risk for carpal tunnel syndrome?Cleveland Clinic.How to get relief for carpal tunnel pain at home.Rempel DM, Keir PJ, Bach JM.Effect of wrist posture on carpal tunnel pressure while typing.J Orthop Res.2008;26(9):1269-73. doi:10.1002/jor.20599Wipperman J, Goerl K.Carpal tunnel syndrome: Diagnosis and management.Am Fam Physician. 2016;94(12):993-999.American University.Tips for laptop and mouse use.Nemours Childrens Health System.Carpal tunnel syndrome.Harvard Health Publishing. Harvard Medical School.Can you avoid carpal tunnel syndrome?University of Michigan Health. Michigan Medicine.Wrist care: Preventing carpal tunnel syndrome.Kaiser Permanente.Pregnancy: Carpal tunnel syndrome.Additional ReadingCarlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N.Current options for nonsurgical management of carpal tunnel syndrome.International Journal of Clinical Rheumatology. 2010;5(1):129-142. doi:10.2217/IJR.09.63Chammas M, Boretto J, Burmann LM, Ramos RM, dos Santos Neto FC, Silva JB.Carpal tunnel syndrome – Part I (Anatomy, physiology, etiology and diagnosis).Revista Brasileira de Ortopedia. 2014;49(5):429-436. doi:10.1016/j.rboe.2014.08.001Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A.Association between work-related biomechanical risk factors and the occurrence of carpal tunnel syndrome: An overview of systematic reviews and a meta-analysis of current research.BMC Musculoskeletal Disorders. 2015;16:231. doi:10.1186/s12891-015-0685-0.National Institute of Neurological Disorders and Stroke.Carpal tunnel syndrome fact sheet.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mansoor S, Siddiqui M, Mateen F, et al.Prevalence of obesity in carpal tunnel syndrome patients: a cross-sectional survey.Cureus. 2017;9(7):e1519. doi:10.7759/cureus.1519Cleveland Clinic.Who is at risk for carpal tunnel syndrome?Cleveland Clinic.How to get relief for carpal tunnel pain at home.Rempel DM, Keir PJ, Bach JM.Effect of wrist posture on carpal tunnel pressure while typing.J Orthop Res.2008;26(9):1269-73. doi:10.1002/jor.20599Wipperman J, Goerl K.Carpal tunnel syndrome: Diagnosis and management.Am Fam Physician. 2016;94(12):993-999.American University.Tips for laptop and mouse use.Nemours Childrens Health System.Carpal tunnel syndrome.Harvard Health Publishing. Harvard Medical School.Can you avoid carpal tunnel syndrome?University of Michigan Health. Michigan Medicine.Wrist care: Preventing carpal tunnel syndrome.Kaiser Permanente.Pregnancy: Carpal tunnel syndrome.Additional ReadingCarlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N.Current options for nonsurgical management of carpal tunnel syndrome.International Journal of Clinical Rheumatology. 2010;5(1):129-142. doi:10.2217/IJR.09.63Chammas M, Boretto J, Burmann LM, Ramos RM, dos Santos Neto FC, Silva JB.Carpal tunnel syndrome – Part I (Anatomy, physiology, etiology and diagnosis).Revista Brasileira de Ortopedia. 2014;49(5):429-436. doi:10.1016/j.rboe.2014.08.001Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A.Association between work-related biomechanical risk factors and the occurrence of carpal tunnel syndrome: An overview of systematic reviews and a meta-analysis of current research.BMC Musculoskeletal Disorders. 2015;16:231. doi:10.1186/s12891-015-0685-0.National Institute of Neurological Disorders and Stroke.Carpal tunnel syndrome fact sheet.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Mansoor S, Siddiqui M, Mateen F, et al.Prevalence of obesity in carpal tunnel syndrome patients: a cross-sectional survey.Cureus. 2017;9(7):e1519. doi:10.7759/cureus.1519Cleveland Clinic.Who is at risk for carpal tunnel syndrome?Cleveland Clinic.How to get relief for carpal tunnel pain at home.Rempel DM, Keir PJ, Bach JM.Effect of wrist posture on carpal tunnel pressure while typing.J Orthop Res.2008;26(9):1269-73. doi:10.1002/jor.20599Wipperman J, Goerl K.Carpal tunnel syndrome: Diagnosis and management.Am Fam Physician. 2016;94(12):993-999.American University.Tips for laptop and mouse use.Nemours Childrens Health System.Carpal tunnel syndrome.Harvard Health Publishing. Harvard Medical School.Can you avoid carpal tunnel syndrome?University of Michigan Health. Michigan Medicine.Wrist care: Preventing carpal tunnel syndrome.Kaiser Permanente.Pregnancy: Carpal tunnel syndrome.

Mansoor S, Siddiqui M, Mateen F, et al.Prevalence of obesity in carpal tunnel syndrome patients: a cross-sectional survey.Cureus. 2017;9(7):e1519. doi:10.7759/cureus.1519

Cleveland Clinic.Who is at risk for carpal tunnel syndrome?

Cleveland Clinic.How to get relief for carpal tunnel pain at home.

Rempel DM, Keir PJ, Bach JM.Effect of wrist posture on carpal tunnel pressure while typing.J Orthop Res.2008;26(9):1269-73. doi:10.1002/jor.20599

Wipperman J, Goerl K.Carpal tunnel syndrome: Diagnosis and management.Am Fam Physician. 2016;94(12):993-999.

American University.Tips for laptop and mouse use.

Nemours Childrens Health System.Carpal tunnel syndrome.

Harvard Health Publishing. Harvard Medical School.Can you avoid carpal tunnel syndrome?

University of Michigan Health. Michigan Medicine.Wrist care: Preventing carpal tunnel syndrome.

Kaiser Permanente.Pregnancy: Carpal tunnel syndrome.

Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N.Current options for nonsurgical management of carpal tunnel syndrome.International Journal of Clinical Rheumatology. 2010;5(1):129-142. doi:10.2217/IJR.09.63Chammas M, Boretto J, Burmann LM, Ramos RM, dos Santos Neto FC, Silva JB.Carpal tunnel syndrome – Part I (Anatomy, physiology, etiology and diagnosis).Revista Brasileira de Ortopedia. 2014;49(5):429-436. doi:10.1016/j.rboe.2014.08.001Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A.Association between work-related biomechanical risk factors and the occurrence of carpal tunnel syndrome: An overview of systematic reviews and a meta-analysis of current research.BMC Musculoskeletal Disorders. 2015;16:231. doi:10.1186/s12891-015-0685-0.National Institute of Neurological Disorders and Stroke.Carpal tunnel syndrome fact sheet.

Carlson H, Colbert A, Frydl J, Arnall E, Elliot M, Carlson N.Current options for nonsurgical management of carpal tunnel syndrome.International Journal of Clinical Rheumatology. 2010;5(1):129-142. doi:10.2217/IJR.09.63

Chammas M, Boretto J, Burmann LM, Ramos RM, dos Santos Neto FC, Silva JB.Carpal tunnel syndrome – Part I (Anatomy, physiology, etiology and diagnosis).Revista Brasileira de Ortopedia. 2014;49(5):429-436. doi:10.1016/j.rboe.2014.08.001

Kozak A, Schedlbauer G, Wirth T, Euler U, Westermann C, Nienhaus A.Association between work-related biomechanical risk factors and the occurrence of carpal tunnel syndrome: An overview of systematic reviews and a meta-analysis of current research.BMC Musculoskeletal Disorders. 2015;16:231. doi:10.1186/s12891-015-0685-0.

National Institute of Neurological Disorders and Stroke.Carpal tunnel syndrome fact sheet.

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