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!