It has been estimated that three percent of the population in the Unites States suffers from carpal tunnel syndrome (CTS), the most common of repetitive stress injuries. The injury related to the overuse of wrist and hand muscles affects many industries, including assembly line workers, musicians and office workers.

Treatments for repetitive stress injuries (RSI) and carpal tunnel include medications, splints and resting of the hand and wrist. Surgery made the last resort made for serious CTS cases. However, there are some cases where the patient doesn’t see an immediate relief from these treatments and are compelled to find alternative CTS treatments to ease symptoms, such as numbness and tingling of the hands and fingers.

Carpal tunnel yoga is a new age treatment that is believed to relieve pain the wrist and increase the strength in the ailing hand. Yoga improves the body’s overall posture and endurance and there are a variety of different poses, such as chair twists, Downward Dog with chair and 90 degree forward bends to a wall, that provide relief. Some studies have even concluded that carpal tunnel yoga is more effective than wearing a splint on your wrist.

Because you will often feel shooting pains or experience swelling in your wrist and hand, carpal tunnel massage is another alternative treatment you may want to look into. Look into these various massage techniques to ease your wrist pain:

• Swedish massage uses tapping and kneading strokes to loosen joints and relieve muscle tension. The five basic strokes in Swedish massage are: tapping or beating strokes; vibration of the muscle; stroking; the grabbing and lifting of muscles; and friction using the thumbs and fingertips in deep circles.
• Neuromuscular massage is applied to individual muscles to increase blood flow, release pressure and reduce pain.
• Skull and spinal massage therapy uses extremely light pressure to the bones and membranes that surround these areas.

The Eastern influence has also led CTS sufferers to believe that acupuncture is another form of treatment. Research is still continuing to prove its success. A chiropractor can also realign your joints and bones in rehabilitating exercises, which include the twisting, pushing and pulling movements of the wrist and forearm.

Individuals with CTS can also look into carpal tunnel herbs and vitamins to promote a healthier lifestyle and improve their pain from within. Some people take vitamin B6 is a supplement that promotes protein metabolism, red blood cell metabolism and a healthy nervous and immune system. Originally used to treat depression, St. John’s wort helps to recuperate damaged nerves by reducing pain and swelling. Flaxseed oil is a fatty acid that can also reduce inflammation of the area. Lastly, turmeric contains anti-inflammatory chemicals to treat pain and has been widely compared to cortisone.

Depending on your own lifestyle, there is a treatment out there to suit anyone. If you’re not sure about which alternative treatment to pursue, speak with your health professional for their specialized guidance with your specific case.

While many office employees often kid that their heavy workload may cause them carpal tunnel syndrome (CTS) if they don’t go on a vacation or get a three-day weekend, the serious wrist injury is no laughing matter. The cause of carpal tunnel syndrome can be based on unhealthy work conditions or already present medical conditions. Studies have shown that more than half of CTS cases are due to workplace conditions. The other minority of CTS causes are due to a medical history of obesity, diabetes, arthritis and hypothyroidism. At the same time, a combination of serious medical conditions and a stressful workplace can increase the potential that one will acquire CTS.

Carpal tunnel syndrome involves a compressed median nerve at the wrist that leads to pain and muscle weakness in the hand. The median nerve passes through the carpal tunnel, which is a canal in the wrist surrounded by bone on three sides and a transverse carpal ligament that surrounds the fourth side.

The first symptoms of CTS may appear while the person is sleeping and include numbness in the thumb, index and middle finger and sometimes in the palm. Because many people bend their wrists while they sleep, the symptoms become more defined and apparent. Having difficulty when making a fist or gripping on to an object, dropping items and wrist weaknesses are also symptoms that the carpal tunnel case is progressing.

Although a majority of CTS cases are without a known cause, one of the biggest causes of CTS is repetitive activities in the wrist and hand, usually resulting in typing on a keyboard or continuous motion in the wrist. Repetition in the wrist is often blamed for the expansion of CTS, the connection between the two is oftentimes uncertain. Other causes include:

• Genetics: One of the most important risk factors
• Work environment: The relationship between work and CTS is oftentimes controversial, but in many industries, workers can request time off or extra compensation to deal with their CTS. Forceful and repetitive use of the hand and wrist in manufacturing companies and offices also are a high contributor.
• Posture: Determined to be another main cause of CTS, the rolling of the shoulders forward, rounding of the lower back and thrusting of the chin compresses the nerves in the neck and shortens the neck and shoulder muscles. Compressed nerves in the neck have an effect on the hand, fingers and wrist.
• Stress: Medical professionals have determined that stress is misdirected as a cause of CTS.
• Previous trauma: Fractures in the arm and wrist bones are also considered a cause
• Medical problems: Diabetes, rheumatoid arthritis and hypothyroidism can also cause the inflammation of the carpal tunnel.
• Hormones: Changes in hormones and the preservation of fluids during pregnancy can cause swelling and symptoms of CTS.

Researchers have come up with various treatments to CTS, such as immobilizing wrist braces, using ergonomic products, or prioritizing hand activities. Medical professionals have not been able to come up with a medication to prevent or treat CTS. However, carpal tunnel release surgery may be required in more serious cases.

There are many industries where employees notice body pains and back injuries because of the type of work they endure. Whether you work in an industrial warehouse, or are a magazine editor of a national publication, today’s work responsibilities and deadlines are becoming more strenuous and fast-paced. At the same time, there are repetitive strain injuries (RSI) that affect a bounty of people in the labor and office work environments.

Repetitive strain injuries are mostly caused by making the same movements over and over again as part of the responsibilities and duties of a particular job. It is unbelievable how the overuse of a simple motion can put a toll on particular parts of your body. Here is a compilation of various repetitive strain injuries that can affect your body’s health.

Carpal tunnel syndrome (CTS) is one of the most recognized of the RSI types. This syndrome progresses when the median nerve inside of the wrist becomes compressed, usually as a result of strenuous movements or poor posture. The person suffering from CTS will experience numbness as part of the first symptoms. Genetics, poor working conditions and previous medical problems are often a cause of CTS.

Tendonitis is another common RSI that can affect many different parts of the body. This injury transpires when a tendon becomes inflamed. Common cases of tendonitis occur in the hips, knees, shoulders, wrists, ankles, legs, arms and elbow. Sport enthusiasts are a common sufferer of tendonitis because of the amount of strain the body goes through. The Achilles tendon is another part of the body that is commonly affected with this syndrome.

Symptoms include pain of the area, stiffness near the tendon, or a burning feeling surrounding the affected joint. There are widely used treatments that one can use to aid their ailments. One can use non-steroidal anti-inflammatory drugs, braces on the limbs and get some rest to treat their symptoms. Full recovery can be expected within four to six weeks.

Tenosynovitis is a RSI that is similar to tendonitis. Those suffering with tenosynovitis acquire an inflammation of the sheath that surrounds the tendon. The most common cases of tenosynovitis occur within the fingers. Symptoms include a limited range of motion with the fingers and may experience a cracking experience when they try to straighten their fingers.

De Quervain’s syndrome is a repetitive strain injury of the tunnel that surrounds the two tendons that control the movement of the thumb. These two tendons are of the extensor pollicis brevis and the abductor pollicis longus muscles. These muscles have similar functions and allow for the movement of the thumb away from the hand. The cause of this syndrome is not known, but some people claim that repetitive use of the thumb is a contributing factor. Symptoms of De Quervain include tenderness, pain and swelling over the side of the wrist where the thumb is attached to. This syndrome is more common in women.

If you practice repetition in movements in your workplace, look out for these symptoms and pains so you don’t find yourself with these repetitive strain injuries. Practice better posture and consider the use of ergonomic and stretch or take breaks each hour while working to prevent eye strain, back pain and more serious injuries.

More and more entrepreneurs are choosing to set up their office at home, rather than pay the overhead associated with commercial office space.  But in order to create a home office that promotes productivity and good workplace health, it is important to consider the ergonomic design of your area as well as the office furniture and ergonomic computer accessories you choose to purchase.

The following is a helpful guide to some of the basics of ergonomic home office design, and what you need to create a healthy, productive and great looking work environment.

Install proper lighting

There are several things to consider in terms of lighting your home office – each a potential lighting pitfall unless you know the rules regarding good ergonomic design.

First, you should never place your desk where direct sunlight or overhead light shines right on the monitor.  This can cause you to squint when you work, which leads to headaches and eye strain.  Instead, try and place your desk away from the harshest impact of the sun’s rays.  When choosing lighting for your work area, place small lamps behind the computer – and keep the wattage down.  Both techniques will help you maintain better health and ergonomic design.

It all starts with a great office desk chair

Besides being the place where you will spend the bulk of your time, your office desk chair can also mean the difference between good health and a variety of physical ailments – including lower back pain, carpal tunnel syndrome and other issues.

You can avoid these problems by investing in an adjustable ergonomic chair.  These chairs conform to the unique needs of each individual, allowing for adjustments to the back rest, arm rests, chair height and other crucial areas that help determine how long hours spent at the workplace affect the spine, back, arms and wrists.

Proper Ventilation

Setting up your home office in the attic or basement of your home is not a good idea because these areas rarely receive the proper air flow needed to promote good health in your work environment.  Instead, you should set up your home office in area with good natural air flow from windows or (weather permitting) open doors.

Choosing the Right Computer Equipment

When it comes to choosing the computer equipment for your home office, YOU are the purchasing department, so you have to be educated on the best ergonomic choices on the market.  Look for ergonomically friendly keyboards and computer mouse devices that promote comfort for the hands, wrists and fingers.  Also, anti-glare monitors (or monitor add-ons) help reduce headaches and eye strain and give you the freedom to place your computer in more locations.  These all represent nominal investments, but carpal tunnel syndrome ca not be cured once you have it – so it is a good idea to err on the side of caution.

Creating a Space to Call Your Own

In order to maintain a proper “flow” in your home office, you need to craft a space that is entirely devoted to business matters.  We know you love your family, but if they are coming through and interrupting your work day it is going to be hard to get your business off of the ground.  Try and find a part of the house that meets the requirements above, but still allows you some isolation from the comings and goings of family life.

What is carpal tunnel syndrome?

Carpal tunnel syndrome (CTS) is a repetitive stress disorder that strikes millions of people around the world – especially those who perform tasks repetitively for long periods of time without interruption.

The carpal tunnel is a small passageway in the hand that contains several important nerve endings and tendons.  CTS occurs when the median nerve – which is found in the carpal tunnel and controls feeling and movement in the forefinger and thumb - is swelled and pressed or pinched against the wrist.  This pressure causes weakness, numbness and pain in the hand-wrist area.

Common symptoms of carpal tunnel syndrome include:

• Burning or tingling sensations in the palm or fingers
• Itching in the palm or fingers
• Feeling as if the hands are swelling up, even though they are not.
• Inability to grip objects or make a closed fist

Myths and facts about who is at risk for Carpal Tunnel Syndrome?

As a well-worn part of the lexicon, there is a great deal of misinformation floating around about carpal tunnel syndrome.  The following separates common myths from facts.

Myth: Data-entry workers are at the greatest risk for getting CTS

Fact: While data-entry and other computer related tasks do have a relatively high incidence of CTS on the job, those who work on the assembly line putting together products are actually at the highest risk for the illness.  Other jobs commonly associated with CTS are: sewing, fish packing, fish cleaning and meat packing.

Myth: Men and women are equally likely to get carpal tunnel syndrome

Fact: Because the size of the female carpal tunnel is smaller, and therefore more susceptible to swelling and blockage, women are actually three times more likely to get CTS than men.

How to avoid Carpal Tunnel Syndrome

There are a variety of simple ways to keep CTS at bay.  It is important to take part in the following activities BEFORE carpal tunnel syndrome becomes a problem.  Preventative procedures include:

• Sit with good posture during work hours (or stand up straight if the job does not allow sitting)
• Purchase wrist guards, ergonomic keyboards and other devices when performing long stretches of data entry.
• Take frequent breaks throughout the workday.  Do not work longer than an hour to an hour and a half without a short five minute break.
• Performing proper stretching exercises throughout the work day.
  • Wrist stretching - Place your forearm on a desk or table with wrist lying off of the edge, palm down. Bend hand downward as far as possible without experiencing discomfort, then upward. Repeat five times
  • Neck stretch – Can be performed standing or seated.  With your head facing forward, tilt the head down towards the shoulder as far as you can and hold that position for five seconds.  Now repeat by moving the head towards the left shoulder.  Hold for five seconds.  Repeat both five times.

Shoulder stretch – Stand up and place your arms at your sides.  “Shrug” your shoulders up towards your ears.  Now slowly roll the shoulders back, stretch them down and roll the shoulders forward again.  Repeat five times.

Carpal tunnel syndrome (CTS) may be the punch line of a million office jokes, but the consequences of this physical, work-related disorder are actually quite serious.

Symptoms of CTS include:

• Numbness of the hands and wrists
• Inability to grip or hold common household items
• Loss of pinch strength between thumb and forefinger
• Atrophying of the thumb muscles

Here are some simple exercises you can do at your workspace that will help keep CTS and repetitive stress disorder at bay.  The following should take place during “micro-breaks” throughout the day.  A micro-break is a short, 2-3 minute rest period taken every hour to avoid stiffness and muscle soreness.

1. Full body stretching.   Face the nearest wall and reach up as high as you can.  As you stretch, place your feet firmly on the ground.  Now firm up your legs and begin to reach down, moving your hands slowly along the wall.  Move down as low as you can without discomfort – then hold that position for five seconds.  Repeat five times.
2. Forearm and wrist exercise.  Standing alongside the wall, place your right palm flat against the wall.  Extended your elbow until your arm is straight, and then press your palm into the wall.  Now take a breath and move your head to the left, moving your right shoulder blade in towards the front of your body.  Hold this position and then take a deep breath.  Repeat.
3. Stretching while sitting.  Sit upright in your chair with your  head resting in a comfortable position on your neck.  Now, bring your hands down to the seat of the chair (behind your back) and slowly rotate your shoulders back, pushing your shoulder blades back as you go.
4. Helping your hands.   Extend your arms and stretch out your hands and fingers as if they were in a “handstand” position.  Hold for five seconds and then release.  Next, straighten your hands and relax your fingers.  Shake the fingers a little for circulation.  Now make a tight fist with each hand.  Bend both wrists straight down while continuing to make the fist.  Hold this position for five seconds.  Now let your arms and hands hang down at your sides.  Shake your arms and legs until they feel loose.  Repeat these hand exercises ten times each day.
5. Have you hugged your knees today? In order to strengthen the back during long periods of sitting, try the following:  grab one of your legs with both hands.  Now pull that leg up to your chest.  Hug your leg for five seconds and then release.  Now repeat with the other leg.
6. Back bends.  Stand up from your chair and try the following exercise designed to strengthen your lower back, joints and hips.  Simply place your hands on your hips and bend slowly backwards.  Hold the position for three seconds, but make sure that the position you are in does not cause pain.  Repeat this exercise five times.

Remember, the secret to avoiding carpal tunnel lies in the micro-break.  Force yourself to get up at regular intervals throughout the day at perform the exercises above.  You will greatly reduce the chance of work-related illnesses…and improve your health to boot!