Preventing Carpal Tunnel Syndrome: Essential Tips for Wrist Health

Understanding Risk Factors

• Repetitive hand and wrist movements
• Poor ergonomic setup
• Prolonged keyboard use
• Improper wrist positioning

Essential Prevention Strategies

1. Workplace Ergonomics

• Position keyboard at or below elbow height
• Keep wrists neutral (not bent up or down)
• Use ergonomic keyboard and mouse
• Maintain proper posture with shoulders relaxed

2. Exercise and Stretching

• Wrist Flexor Stretch:

  • Extend arm with palm up
  • Gently pull fingers back
  • Hold 15-30 seconds

• Median Nerve Glides:

  • Make fist
  • Open hand
  • Extend wrist and fingers
  • Repeat 5-10 times

3. Work Habits

• Take regular breaks (10 minutes per hour)
• Alternate tasks when possible
• Use tools with ergonomic grips
• Avoid prolonged grip force

4. Lifestyle Modifications

• Maintain healthy weight
• Control blood sugar if diabetic
• Stay physically active
• Avoid sleeping with bent wrists

Warning Signs

• Numbness or tingling in fingers
• Night-time hand pain
• Weakness in grip
• Dropping objects frequently

When to Seek Medical Care

• Persistent symptoms lasting >2 weeks
• Interference with daily activities
• Progressive weakness
• Failed conservative measures