Your wrists are at great risk due to the overtime work that involves forceful, repetitive hand or wrist movement or use vibrating equipments. Such activities involve driving, working with small instruments, knitting and most noticeably long hours in a computer. You might develop increased chances for carpal tunnel syndrome. Carpal tunnel syndrome is caused by excessive pressure on the median and central nerve in the wrist. Making you suffer from acute and constant wrist pain leading to numbness. While some causes are not preventable, you can take steps to reduce the chances of developing such painful conditions. Here are five effective ways you can regularly practice to prevent carpal tunnel syndrome.
Use Ergonomic Devices
It is essential that you keep your wrist straight while working for long hours in a computer. Adjust your keyboard to avoid bending it upwards that creates uncomfortable strain over time. Use ergonomic office devices that are designed to prevent carpal tunnel syndrome. Such devices allow you to maintain a natural position. Keep your forearm, wrists and hands in one straight line to prevent the nerves from getting squeezed. Use a mouse pad with support and cushioning to rest your wrist comfortably.
Use Correct Posture
A correct posture always prevent aches and pains in the body. Rest your spine against the back of your chair and keep your shoulders relaxed. Your feet should firmly rest on the floor. Make sure that your computer monitor and other typing materials are at eye level. You posture should not make you bend your neck. Your work station set up determines your posture to a great extent. The placement of your desk, computer monitor, paperwork, chair and associated tools influences your posture.
Practice Wrist Exercises
Most people use too much force than necessary when performing a daily task. Try not to squeeze anything or use too much force. Reduce the pressure on the wrist. Isometric stretching is one of the most effective methods to improve overall muscle wellness. This exercise includes increased strength and blood circulation in the wrists, forearms, neck and shoulders. To get effective results one should regularly practice these simple routines for 4-5 minutes only. For better results, especially for people suffering from acute wrists pain can practice them at regular interval many times during the day.
Wear a Wrist Splint
An effective way to reduce pain, swelling and excess pressure is to wear an immobilizing brace(splint). If the splint alone is not reducing the swelling, application of a hot and cold compress periodically helps to get the pain relieved. Wrist splints when worn correctly helps you maintain a neutral position reducing discomfort. You can always consult a doctor or a physiotherapist who would recommend an advanced wrist brace suitable for you. You can wear the wrist splints while you work to immobilize your wrists. You can safely wear the wrist brace even when you sleep to keep your hand in a neutral position.
Take Breaks for Stretch
No matter how busy you are, you can always afford to take a break for 1-2minutes. If you are doing any repetitive activity, be it typing or chopping vegetables give your wrist a rest of 10-15 minutes. This could involve performing exercises, stretching or simply sitting without performing any wrists activity. You can shakeout your hands and feet, stretch and flex your back, take some long deep breathes, squeeze your shoulder blades together. In this way you will reduce strain and discomfort. Also have lasting effects on your joint and limb health.
Use Ergonomic Devices
It is essential that you keep your wrist straight while working for long hours in a computer. Adjust your keyboard to avoid bending it upwards that creates uncomfortable strain over time. Use ergonomic office devices that are designed to prevent carpal tunnel syndrome. Such devices allow you to maintain a natural position. Keep your forearm, wrists and hands in one straight line to prevent the nerves from getting squeezed. Use a mouse pad with support and cushioning to rest your wrist comfortably.
Use Correct Posture
A correct posture always prevent aches and pains in the body. Rest your spine against the back of your chair and keep your shoulders relaxed. Your feet should firmly rest on the floor. Make sure that your computer monitor and other typing materials are at eye level. You posture should not make you bend your neck. Your work station set up determines your posture to a great extent. The placement of your desk, computer monitor, paperwork, chair and associated tools influences your posture.
Practice Wrist Exercises
Most people use too much force than necessary when performing a daily task. Try not to squeeze anything or use too much force. Reduce the pressure on the wrist. Isometric stretching is one of the most effective methods to improve overall muscle wellness. This exercise includes increased strength and blood circulation in the wrists, forearms, neck and shoulders. To get effective results one should regularly practice these simple routines for 4-5 minutes only. For better results, especially for people suffering from acute wrists pain can practice them at regular interval many times during the day.
Wear a Wrist Splint
An effective way to reduce pain, swelling and excess pressure is to wear an immobilizing brace(splint). If the splint alone is not reducing the swelling, application of a hot and cold compress periodically helps to get the pain relieved. Wrist splints when worn correctly helps you maintain a neutral position reducing discomfort. You can always consult a doctor or a physiotherapist who would recommend an advanced wrist brace suitable for you. You can wear the wrist splints while you work to immobilize your wrists. You can safely wear the wrist brace even when you sleep to keep your hand in a neutral position.
Take Breaks for Stretch
No matter how busy you are, you can always afford to take a break for 1-2minutes. If you are doing any repetitive activity, be it typing or chopping vegetables give your wrist a rest of 10-15 minutes. This could involve performing exercises, stretching or simply sitting without performing any wrists activity. You can shakeout your hands and feet, stretch and flex your back, take some long deep breathes, squeeze your shoulder blades together. In this way you will reduce strain and discomfort. Also have lasting effects on your joint and limb health.
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