Wrist Care: Preventing Carpal Tunnel Syndrome

How can you prevent carpal tunnel syndrome?

Don't wait till you have symptoms to take preventive measures. Increase your awareness of how you use your hands and equipment throughout the day, and make some changes. Many different kinds of activity can cause carpal tunnel syndrome.

Use an ergonomically correct workstation setup and posture. You can adjust your working environment and how you use it. You can also use a similar setup for other work areas, such as where you do your hobbies or work with hand tools.

When setting up your work area:

• Center your work in front of you, as low as possible without touching your legs (your forearms are parallel to the floor or slightly lowered). If you work while standing, have your work surface at about waist height.
• Keep your hands and wrists in line with your forearms. For example, if you work at a keyboard, tilt it to help keep this alignment. Use proper hand and wrist position for manual tasks.
• Hold your elbows close to your sides.
• Avoid leaning on the heel of your hand or your wrist.
• Take little breaks every 10 to 15 minutes. Use a reminder alarm if needed.
• Do stretching exercises every 20 to 60 minutes.

Consider trying a different tool or grip. Many people benefit from using a split, V-shaped keyboard. If possible, try one for at least a week. One style may work well for you while another doesn't. When using other equipment, try changing the way you hold the tool. You may also be able to switch hands now and then when using some tools.

Consider trying wrist splints. If you have carpal tunnel symptoms and have trouble training your wrists to stay straight, try wearing wrist splints for temporary relief. These splints are not meant to be worn over a long period of time. But wearing them whenever you are sleeping can help you manage carpal tunnel syndrome over the long term.