How to Prevent Carpal Tunnel: Exercises, Habits, and Changes - GoodRx (2024)

Some medical conditions and repetitive tasks may make you more likely to develop carpal tunnel syndrome. The hand pain, numbness, and tingling caused by carpal tunnel syndrome can be very uncomfortable.

But there are some things that you can do to limit the stress on your hands and wrists. Let’s take a closer look at carpal tunnel syndrome and how you can prevent it.

What is carpal tunnel syndrome?

Carpal tunnel syndrome is a condition that may cause pain, numbness, tingling, and sometimes weakness in your hand. Symptoms may worsen with repetitive hand motions, such as typing, and it may wake you up at night. You may feel the need to shake your hands to find some relief.

Carpal tunnel syndrome is caused by pressure on the median nerve in the wrist. The median nerve runs through a very narrow tunnel at the wrist. Pressure within this tunnel can increase up to 10 times above normal when you flex or extend your wrist.

Repeated or extreme wrist movements pressing on the nerve may alter its blood flow and cause swelling. As a result, the nerve may get damaged and lose its normal function. The tendons surrounding the nerve may get swollen, thickened, or irritated — and pinch off the nerve.

This nerve compression can be triggered by:

• Repetitive hand movements such as grasping, bending, typing, texting, or playing musical instruments

• Repeated vibration

• Problems with the wrist bones (like arthritis or fractures)

• Conditions that may cause swelling in the wrist (like diabetes, thyroid disease, or cysts)

How to prevent carpal tunnel syndrome

You can help prevent carpal tunnel by avoiding activities that put pressure on the nerve. Here are six ways you can decrease the strain and prevent carpal tunnel.

1. Avoid repetitive hand or wrist movements

Strong and fast repetitive movements at work can increase your risk of getting carpal tunnel. Activities that require repetitive hand and wrist movements, such as typing, crafting, and manufacturing, may put strain on the nerve.

Take breaks and stretch your hands if you work in manual jobs like:

• Assembly line worker

• Packer

• Musician

• Hairdresser

2. Avoid using tools that expose your hands or wrists to vibration

Exposure to hand and arm vibration can cause swelling and damage to the nerves in the hands. And this can lead to carpal tunnel syndrome. You may see this happen with regular use of handheld vibrating tools, such as drills and jackhammers.

Limit your use of these tools as much as possible, since this damage can be more long lasting. If you get carpal tunnel due to vibration exposure, the chances of improving after surgery are less than for people who have it due to other causes.

3. Be intentional about your wrist posture

Keeping your wrists flexed or extended for long periods may increase your risk of carpal tunnel. A neutral (straight) position is best for your wrists overall. You should avoid sleeping or holding your phone with your wrists bent. You’ll also want to avoid using a computer keyboard or mouse that keeps your wrist bent upward.

It’s best to take breaks to do some stretches and change positions when using the computer. You can also wear a wrist splint that keeps your wrists in a neutral position during the day or at night.

4. Check your back support when sitting at a desk

Many people are using the computer more and more for everyday tasks. And this can increase your risk for carpal tunnel.

One of the best ways to combat this is to make sure that your computer station is safe. A good workstation will help to keep your wrists straight and horizontal while you type on your keyboard.

Here’s a checklist for your workstation:

• Your chair provides good support for your back.

• Your shoulders are relaxed.

• Your elbows are close to your body at the same height as the keyboard.

• Your wrists are aligned with your forearms.

• Your keyboard and mouse are in front of you.

5. Stretch your hands and wrists

Some exercises may help the nerve and tendons glide more freely and reduce the pressure through the carpal tunnel. If you already have carpal tunnel syndrome, an exercise program for 3 to 4 weeks should help with your symptoms.

You can also do exercise as maintenance. Keep in mind, your exercise shouldn’t produce pain or worsen your symptoms. A physical therapist can direct you to exercises that are specific to your needs.

6. Stay in good general health

For prevention, it’s always best to treat any medical conditions that may increase your risk of carpal tunnel. These may include conditions like:

• Hypothyroidism

• Rheumatoid arthritis

• Diabetes

• Having a larger body weight

Can you reverse carpal tunnel symptoms?

Carpal tunnel symptoms may improve if the inflammation around the tendon and nerve improves. Symptoms may improve on their own in up to 40% of people with carpal tunnel syndrome. But in other people it can get worse, so don’t delay a medical evaluation.

If you have ongoing symptoms, you may find relief from:

• Exercise

• Wearing a splint in a neutral position

• Getting a corticosteroid injection

You can also try some natural alternatives such as applying heat and massage therapy.

How serious is carpal tunnel syndrome?

If left untreated, carpal tunnel syndrome can cause permanent nerve damage. The consequences of permanent nerve damage may include difficulty doing your daily activities (such as dressing, bathing, and cooking). Or you may drop objects due to weakness.

Carpal tunnel symptoms often improve over time. But over half of people may need surgery. You may need surgery if symptoms don’t improve with conservative measures, like:

• Splinting

• Physical therapy

• Injections

• Medication

You may also need surgery if your symptoms are severe or constant — or if you have weakness in your hand. After surgery, you would need some time for complete healing. But most people heal well.

When should you see a doctor about carpal tunnel symptoms?

If you have symptoms of carpal tunnel, talk to a healthcare professional to confirm the diagnosis. Other conditions may cause similar symptoms, such as a pinched nerve in your neck. They can help figure out what’s going on.

Sometimes, you may have symptoms of severe carpal tunnel that may require surgery. Seek medical attention right away if you have:

• Hand weakness

• Constant hand numbness

• Loss of muscle mass in your hand

• Difficulty with your daily activities (like opening bottles or dressing yourself)