Carpal Tunnel Syndrome - How to Get Relief From Wrist Pain

Carpal Tunnel Syndrome may begin as a tingling in the fingers, but left untreated can develop into a serious condition. Let's address the situation before it becomes a liability by applying some common sense!

My Thumb Is Numb

Carpal tunnel syndrome is a swelling of the tissues in the wrist. This swelling puts pressure on the median nerve, a major nerve in the hand for both movement and feeling.

Initial symptoms may show up as wrist pain or hand pain that can extend up the arm. This can then develop into tingling and numbness in the thumb and middle fingers, and a weakness or tendency to drop things.

However, if the sensation is accompanied by pain or pinching in other areas, it may indicate that the problem is not limited to the wrist. The median nerve is formed from branches of five nerves that originate in the neck and upper back. Because of this, the nerve can be impinged in many different areas (neck, upper back, shoulder, forearm) and all of these will produce similar symptoms in the wrist.

What Brought This On?

Repetitive clasping movements, rheumatoid arthritis, hormonal imbalances, and even fluid retention with pregnancy can bring on carpal tunnel syndrome. There are no definitive studies, but many people have developed carpal tunnel syndrome from excessive forceful typing or holding a mouse, or from holding a steering wheel too hard.

In addition, poor alignment or tight muscles in the upper back and neck could also radiate into the arm and cause wrist pain. If your neck is especially tight, this can put excessive pressure on the delicate branches of nerves in the neck and upper back.

How Do I Make It Better?

Mild to moderate symptoms can be treated with simple, non-surgical therapies. But if symptoms are persistent and getting worse, you may want to consult a doctor for further options.

These three techniques can be applied immediately:

1. Loosen your grip, change the angle and sit up straight! Take a few moments to assess your daily habits and movements. If you grip your steering wheel or mouse tightly, see if you can consciously loosen your grip. If you repetitively strike a keyboard or cash register, use less force.

Also, pay attention to the angle in your wrist, and the placement of your arms. Move the keyboard to elbow height to keep the wrists in as neutral a position as possible. Sit with good posture, with the shoulders relaxed. And take frequent breaks to rest the wrists.

2. Ice and splints If your wrist is swollen, apply a cold pack or ice to reduce the inflammation. You can also wear a wrist splint at night while sleeping to keep the wrist in a neutral position while you sleep.

3.Stretch and strengthen Begin to integrate yoga therapy exercises to stretch and strengthen both the wrists and the upper back and neck, so the body can hold itself in healthy alignment and protect the nerve as it travels through the arm to the wrist.

Carpal Tunnel Syndrome is a common problem, but with a little attention and some simple stretching and strengthening yoga exercises, it doesn't have to be!