If your job requires long hours of typing, clicking, Excel sheet-making, and online shopping when no one is looking, you are likely no stranger to occasional pain in your wrist. However, if you notice prolonged pain or sensations of numbness, tingling, and discomfort, it may indicate carpal tunnel syndrome. While you might think the pain itself is called "carpal tunnel," Tom Walters, a physical therapist and author of "Rehab Science: How to Overcome Pain and Heal from Injury," explains that the carpal tunnel is a part of your wrist. Carpal tunnel syndrome (CTS) is actually a condition affecting the median nerve, one of the main nerves in your upper limbs. According to Walters, CTS generally occurs when the median nerve is compressed or squeezed, causing numbness, tingling, and pain through your arms. "This compression can result from sustained positions, such as working at a computer for extended periods, or from repetitive use of the wrist and fingers," Walters told HuffPost.
Understanding Carpal Tunnel Syndrome
Dan Ginader, a physical therapist in New York City, notes that CTS is generally an overuse injury. "It can develop in a few ways, but the most common is with frequent compression over the wrist or overuse of the muscles of the forearm," Ginader said. When dealing with pain or discomfort, it is natural to want a quick fix. According to Lisa Mitro, a Virginia-based physical therapist specializing in helping runners, over-the-counter anti-inflammatory medications may help with pain relief. However, Mitro, Walters, and Ginader all agree that sustainably reducing pain from CTS is more about prevention and planning. "Since CTS is more of a nerve pain rather than a joint or muscular pain, there aren't a lot of OTC medications that can ease symptoms," Ginader said. "You should try to set up your workstation in a way that makes it comfortable to hold your wrist in a 'neutral' position. Not too extended, not too flexed, right in the middle."
Expert-Recommended Products and Tips
To help your wrists stay healthy, Mitro, Walters, and Ginader shared their tips for dealing with carpal tunnel syndrome at home. The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.
1. Switch to an Ergonomic Mouse
For an easy, everyday swap, Tom Walters recommends switching to an ergonomic mouse that better positions your hand to support your wrist. Even if you work on a laptop, using an ergonomic mouse can keep you from hunching over the little touchpad. Though he did not recommend a specific mouse, we love this Logitech Bluetooth vertical mouse that has options for right- and left-handed users. Available for $60+ at Amazon.
2. Grab a Splint for Extra Support
Walters and Mitro both recommend getting a splint or brace to "maintain a more neutral wrist alignment, which helps reduce median nerve stress and pain," Walters said. The experts did not recommend a specific one, but reviewers love this adjustable wrist splint on Amazon that has a 4.6-star rating and comes in four sizes. Available for $11.18 at Amazon.
3. Ensure Your Wrists Are in a Neutral Position
When thinking about carpal tunnel syndrome home office hacks, you may immediately think about elongated soft and bouncy wrist cushions that rest at the foot of your computer. However, Ginader said these pillow-like or gel supports can actually increase pressure on your carpal tunnel if you are pressing down into them or resting all of your wrist weight on them. If you are looking for a more supportive option, we found this rigid wrist support on Amazon. Reviewers love this wooden ergonomic wrist rest that helps ensure your wrists are in a neutral, supported position without adding more pressure, as your wrists cannot sink into it. Available for $21.99 at Amazon.
4. Invest in a Completely Adjustable Ergonomic Chair
The biggest tip from Dan Ginader? Ensuring you have a comfortable, supportive work environment where your wrists are in a neutral position — meaning they are "not too extended, not too flexed, right in the middle," he said. Ginader said there should be nothing placing pressure on your wrists; they should be free and clear to move around and not hindered. A good way to create a supportive work environment is to swap the dinky wooden kitchen stool you have been sitting on for a proper and totally adjustable ergonomic desk chair. "Adjust your chair height so ideally your feet are on the ground, knees are bent to 90 degrees, elbows are by your side, and your wrist is in more of a neutral position when using the keyboard," said Lisa Mitro. "Your eyes and head position should be looking straight ahead at the computer screen." We chose this ergonomic office chair with a 4.5-star Amazon rating from over 10,000 reviews. It is completely adjustable, so you can find the perfect height and position for your legs, neck, back, shoulders, and arms, ensuring there is no extra pressure, tension, or strain on your wrists. Available for $215.50 at Amazon.
5. Force Yourself to Take Stretching Breaks
All the experts we spoke to agree that taking breaks throughout the day is imperative for relieving carpal tunnel syndrome pain. If you get sucked into your work or will not remember to take breaks, they suggest setting a timer for every 30 to 60 minutes to encourage you to rest. "If your work requires repetitive use of your fingers and wrist, then it's important to take frequent breaks to stretch your wrists and forearms, which will help increase blood flow to the median nerve," Walters said. I am very obsessed with this visual timer I own to help me stay on track during the workday. Available for $19.95 at Amazon.
