Whether you want to relieve mild symptoms of carpal tunnel or are trying to prevent carpal tunnel syndrome, these effective home remedies are proven to help.

These home remedies will help you alleviate symptoms of Carpal Tunnel, especially if you are a professional who uses their computer for most of the day.

Carpal Tunnel Syndrome (CTS) is a common condition that causes pain, numbness, and tingling in the hand and arm. This occurs when the median nerve, which runs from the forearm into the palm, becomes pressed or squeezed at the wrist. Early intervention is crucial to prevent permanent nerve damage and loss of hand function. This article explores various home remedies and lifestyle modifications to manage and alleviate the symptoms of CTS.

Carpal Tunnel Syndrome: What is it?

CTS arises from the compression of the median nerve as it travels through the carpal tunnel—a narrow passageway of ligament and bones at the base of the hand. This nerve controls sensations to the palm side of the thumb and fingers (except the little finger) and impulses to some small muscles in the hand that allow the fingers and thumb to move.

Causes and Risk Factors

Several factors can contribute to CTS, including:

• Repetitive Hand Use: Activities that involve prolonged or repetitive flexing of the wrist may increase pressure on the median nerve.

• Anatomical Factors: A smaller carpal tunnel can predispose individuals to nerve compression.

• Gender: Women are more likely to develop CTS, possibly due to having a smaller carpal tunnel.

• Health Conditions: Diabetes, rheumatoid arthritis, and thyroid gland imbalance can increase the risk of nerve damage.

• Pregnancy: Fluid retention during pregnancy can increase pressure within the carpal tunnel.

Recognizing the Symptoms

Common symptoms of CTS include:

• Numbness or tingling in the thumb, index, middle, and ring fingers.

• Pain or discomfort in the wrist, palm, or forearm.

• Weakness in the hand and a tendency to drop objects.

Symptoms often develop gradually and may worsen at night.

1 - Wrist splinting

Wearing a wrist splint keeps the wrist in a neutral position, reducing pressure on the median nerve. It's particularly beneficial to wear the splint at night to prevent the wrist from bending during sleep. Consistent use over several weeks can alleviate symptoms.

Wrist splints are generally inexpensive and can be bought from your local pharmacy or ordered online.

2 - Taking breaks or avoiding repetitive tasks

Are there any repetitive tasks that you perform daily?
Often, this can be using the computer or even playing an instrument.

Now, don't worry; you don't have to completely stop doing these tasks to feel relief.
An effective first step is to set 20-minute timers that remind you to take breaks or do quick stretching exercises.

Identifying and modifying activities that exacerbate symptoms is crucial. This may involve:

• Taking regular breaks from repetitive tasks.

• Reducing the force used during hand movements.

• Ensure proper hand and wrist posture during activities.

3 - Hand and Wrist Exercises

Gentle stretching and strengthening exercises can improve flexibility and reduce pressure on the median nerve. Examples include:

• Wrist Flexor Stretch: Extend your arm with the palm facing up, gently pull the fingers back with the other hand until a stretch is felt in the forearm. Hold for 15-30 seconds and repeat.

• Median Nerve Gliding: Extend the arm outward, bend the wrist backward, and gently tilt the head away from the arm to stretch the median nerve. This exercise promotes nerve mobility.

Here's a short YouTube video with helpful exercises for carpal tunnel.

4 - Ergonomic equipment

Is your workstation fully optimized to help with your carpal tunnel?
If not, investing in an ergonomic keyboard and mouse can be invaluable.

Additionally, it is recommended to keep your desk and keyboard at elbow height. Having a comfortable chair that guarantees good posture helps, too.

There are always new ergonomic products on the market, but generally the Logitech Ergo line is a safe bet.

Most of the ergonomic equipment is focused on our desktop devices, but there are also some fantastic ways to avoid picking up and putting down your phone too often throughout the day. One example for that is a MagSafe Charger than can act as a simple phone-stand and reduce the need for hand movements to check your latest notifications.

5 - Using Speech to Text for typing instead of a keyboard

What's better than an ergonomic keyboard? Not having to type at all.

Using Speech-to-Text tools can drastically reduce the amount of time you spend typing and provide relief for your CTS.

With recent improvements in the voice recognition industry, we now have access to highly accurate models that truly replace typing.

6 - Apply Topical Menthol

Menthol-based creams can provide temporary relief by numbing the affected area and reducing pain sensations. While this might sound confusing, it's backed by research and has proven effects on the pain you feel from CTS.

7 - Creating a habit of stretching

Simple stretching exercises can be done anytime and anywhere and are particularly helpful in combating carpal tunnel syndrome.

It's worth setting stretching reminders on your phone to turn these exercises into a habit. For example, if you use the computer throughout the day, you can do 5 minutes of stretches for every 30 minutes of computer work.

8 - Ease your grip

Be mindful of the way you perform any of your tasks throughout the day. If you use your hands a lot, be mindful about how hard you are gripping objects. For example, it's easy to incorrectly hold a pen while writing.

You can also purchase soft-grip pens or purchase more sensitive keyboards that require lighter taps.

9 - Warm water soaks

Soaking hands and wrists in warm water can relax muscles and alleviate pain. This can be done several times a day, especially before performing stretching exercises.

10 - Over-the-counter pain relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help relieve pain and reduce inflammation associated with CTS. However, they should be used as directed and not relied upon for long-term relief without consulting a healthcare provider.

Preventive measures

• Maintain Neutral Wrist Position: Avoid bending the wrist all the way up or down. A relaxed middle position is best.

• Keep Hands Warm: Cold environments can stiffen hands and worsen symptoms. Wearing fingerless gloves can help keep hands warm and flexible.

• Regular Breaks: Take frequent breaks to rest hands and wrists, especially when performing tasks that involve repetitive hand movements.

When to Seek Medical Attention

If symptoms persist despite home remedies, worsen over time, or interfere with daily activities and sleep, it's essential to consult a healthcare professional. Early intervention can prevent permanent nerve and muscle damage.

Frequently Asked Questions

1. Can carpal tunnel syndrome go away on its own?

   • Mild cases, especially those related to pregnancy, may resolve without intervention. However, persistent symptoms require treatment to prevent long-term damage.

2. Are there any exercises to avoid with carpal tunnel syndrome?

   • Avoid activities that involve forceful or repetitive wrist movements. Consult a physical therapist for tailored exercise recommendations.

3. How long does it take for home remedies to work?

   • Improvement varies among individuals. Some may notice relief within weeks, while others might require longer. Consistency with home remedies is key.

4. Is surgery the only option for severe carpal tunnel syndrome?

   • Surgery is considered when conservative treatments fail, and symptoms are severe or progressive. It's best to discuss treatment options with a healthcare provider.

5. Can carpal tunnel syndrome recur after treatment?

   • Yes, symptoms can return, especially if preventive measures aren't maintained. Ergonomic adjustments and regular exercises can help prevent recurrence.

6. Are there any risks associated with not treating carpal tunnel syndrome?

   • Untreated CTS can lead to permanent nerve damage, resulting in chronic pain, numbness, and muscle weakness.

Conclusion

Carpal Tunnel Syndrome can significantly impact daily life, but with timely and appropriate interventions, symptoms can be managed effectively. Incorporating the home remedies and preventive measures discussed can lead to substantial improvement. However, it's crucial to monitor symptoms and seek professional medical advice when necessary to ensure optimal hand health.