Carpal tunnel syndrome is a widespread wrist problem affecting up to 5% of the population. It can disrupt sleep and make simple tasks like typing or gripping objects painful or even impossible.
At Advanced Pain Management, we see many patients who develop symptoms because of repetitive motions or poor workstation setups. The good news is that you can take practical steps to protect your hands and wrists, especially while working.
Carpal tunnel syndrome happens when the median nerve that travels along your arm becomes compressed as it passes through the narrow, bony carpal tunnel in your wrist.
Repetitive hand movements, awkward wrist positions, and prolonged pressure on the area can cause inflammation and nerve irritation. Many workplaces heighten these risk factors, especially office jobs, assembly-line work, and jobs that involve gripping tools or using vibrating equipment.
Fortunately, with a few simple adjustments, you can reduce the strain and lower your risk of developing carpal tunnel syndrome. Here are our recommendations:
A well-designed workstation protects your hands and wrists more than you may realize.
Start by adjusting your chair. Rest your feet flat on the floor and keep your knees level with your hips. Position your keyboard so your elbows bend at about 90 degrees and your arms stay close to your sides. Keep your wrists straight and avoid bending them upward or downward while typing.
Your monitor should sit at eye level so you don’t hunch forward, which can affect your posture and strain your shoulders, neck, and arms. When your upper body stays aligned, your wrists work more efficiently and experience less stress.
If you spend long hours on a computer, consider using an ergonomic keyboard, split keyboard, or vertical mouse. These tools help you maintain a neutral wrist position and reduce tension during repetitive tasks.
Your hands and wrists work hard throughout the day, and they need time to rest. Short breaks help prevent overuse injuries. Every 20–30 minutes, pause for a moment to gently stretch your fingers, shake out tension, and reposition your wrists. These small breaks help maintain blood flow and keep your muscles loose.
If your job requires repetitive motions like scanning items, using tools, or lifting objects, try to switch tasks throughout the day. Alternating activities helps limit prolonged strain on the same muscles and tendons.
Good posture doesn’t just apply to your back and neck. Your hand and wrist posture also matters.
Keep your wrists straight while typing or using a mouse, and avoid resting them on hard surfaces. Use a cushioned wrist rest if you need extra support. When writing, hold your pen lightly instead of gripping it tightly.
If you work with tools, choose options with padded handles and ergonomic designs. These reduce vibration and distribute force more evenly across your hand. Wearing padded work gloves can also protect your hands if your job involves heavy tools or machinery.
Simple exercises can strengthen the muscles that support your wrists and help protect the median nerve.
Try gentle stretches like wrist flexor and extensor stretches, finger spreads, and hand squeezes using a soft stress ball. Strengthening your forearms can also improve your grip and support your wrists.
If you perform these exercises regularly, you create more stability in your hands and arms, which makes you less likely to develop problems from repetitive motion.
Carpal tunnel syndrome often starts with mild symptoms, such as tingling, numbness, and a pins-and-needles sensation in your thumb, index, or middle fingers. You may notice discomfort at night or after long periods of typing or tool use.
Don’t ignore these signs, as early treatment can help prevent the condition from worsening. We can evaluate your symptoms, recommend ergonomic changes, provide wrist splints, or guide you through stretches and exercises that relieve irritation before it becomes more serious.
Healthy habits outside of work also protect your wrists. Maintain a healthy weight, stay active, and manage conditions like diabetes or arthritis if they affect you.
If your symptoms persist despite making changes, it’s time to seek support. We offer personalized evaluations and treatment plans to reduce pain, improve mobility, and avoid further nerve damage.
We may recommend physical therapy, braces, medication, or steroid injections based on your symptoms. For advanced cases, we also offer carpal tunnel release surgery.
Carpal tunnel syndrome doesn’t have to interrupt your life. By taking simple steps at work, you can protect your hands and stay comfortable throughout the day. Call Advanced Pain Management to discuss carpal tunnel syndrome or book an appointment online. We have offices in Tucson, Surprise, Chandler, Mesa, Glendale, and Phoenix, Arizona.
