Carpal Tunnel Prevention

What Is Carpal Tunnel Syndrome?

Carpal tunnel syndrome occurs when the median nerve, which runs through a narrow passage in your wrist, gets compressed. This causes pain, numbness, and tingling in your hand and fingers — especially your thumb, index, and middle fingers.

Repetitive motions like typing and mouse use are major risk factors. The condition develops gradually, which is why prevention matters so much.

Warning Signs

• Tingling — Pins and needles in thumb, index, middle fingers
• Numbness — Especially at night or upon waking
• Weakness — Dropping things, difficulty gripping
• Pain — Wrist pain that radiates up the arm
• Night symptoms — Waking up with numb hands
• Shaking it out — Needing to shake hands for relief

If you're experiencing these symptoms, see a doctor. Early intervention prevents permanent damage.

How Repetitive Use Causes It

• Constant wrist flexion — Typing with bent wrists compresses the nerve
• Repetitive motions — Same movements thousands of times daily
• Static positions — Holding hands in the same position for hours
• Vibration — Using vibrating tools or heavy keyboard typing
• Pressure — Resting wrists on hard surfaces

How Breaks Help Prevent It

Regular breaks interrupt the cycle of repetitive stress:

• Give tendons time to recover from micro-stress
• Restore blood flow to compressed areas
• Allow inflammation to subside
• Provide opportunities for stretching
• Break the repetitive motion pattern

Wrist-Saving Break Stretches

• Prayer stretch — Press palms together, fingers up, lower hands while keeping palms together
• Wrist flexor stretch — Extend arm, palm up, use other hand to pull fingers down
• Wrist extensor stretch — Extend arm, palm down, pull fingers toward you
• Finger spreads — Spread fingers wide, hold 5 seconds
• Fist and release — Make tight fist, then spread fingers wide
• Wrist circles — Rotate wrists slowly in both directions