Tips for Preventing Hand Pain Due to Carpal Tunnel Syndrome
Doing repetitive hand movements, such as typing, cutting, etc. can cause nerve problems.
The median nerve that crosses through the wrist structure forms a tunnel (carpal tunnel), experiencing excessive pressure.
As a result, the thumb, middle finger, index finger, palm area, or wrist will cause a sensation of being pricked with needles, numbness or tingling.
All of these symptoms can spread to the upper arms and interfere with your daily activities. To prevent the occurrence of carpal tunnel syndrome, you can follow the following tips.
1. While working, take time to rest
Preventing CTS conditions means preventing excessive pressure on the nerves. When you make a bend or twist your hand for a long time, don't forget to take a short break.
This gives your muscles and nerves the chance to rest from excessive pressure.
If possible, take turns with different hands alternately. Don't just rely on your right or left hand.
2. Improve sleeping position
Although the problem is with the hands and wrists, sleeping position can also affect the risk of carpal tunnel syndome.
Sleeping on your stomach with your head resting on your hands makes your wrist get a lot of burden and pressure. Sleep habits like this can cause carpal tunnel syndrome.
Just like prone, the same thing goes for me to sleep with my hands behind my head. To prevent the condition of CTS, you must reduce sleep at night in this position.
If you unconsciously do this position while sleeping and feel tingling in the hands, immediately change your sleeping position. Good, There is recommended to sleep on your back with your hands next to your body.
3. Maintain your body and hand posture while working
If you spend most of your time sitting in front of a computer screen, your posture when sitting should be maintained.
Apart from preventing poor posture, this can also be a way to prevent carpal tunnel syndrome.
The trick, keep your shoulders straight when sitting, standing, walking. Hunchback posture tends to make your arms and arms stretch far ahead. This can increase the risk of CTS.
Then, put the keyboard in the right position. That is, do not make your fingers too wide or bend when typing.
Also, don't let your wrists float in the air while typing.
Another small activity that can affect your arms and wrist is when you hold objects.
Make sure to hold the cellphone in front of the body with a distance that is not too close or too far away.
Avoid holding the pen too tightly because it can make the muscles and nerves tense faster. When you hold or lift something heavy, it's best to do it with both hands.
4. Do wrist stretching exercises
In between work breaks, you can do wrist stretching exercises.
The goal, so that the muscles and nerves in the wrist become more relaxed while preventing the occurrence of carpal tunnel syndrome.
There are a number of finger and wrist stretching movements, including :
- Finger wringing movement for 15 seconds.
- Movement of turning the wrist out and in, each for 15 seconds.
- Align your arms and face the wall. Then, bend your back hand down so you can see the inner hand books. Hold your hands on the wall and hold for 5 seconds.
- Continue to straighten your hands and open your palms. Attach the inner part of the palm of the hand to the wall and hold it for 5 seconds.
Well, hopefully after doing the four tips above, you can prevent the onset of pain in the hand due to carpal tunnel syndrome.
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