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.

Carpal Tunnel Syndrome (CTS) affects many workers in America, even if these individuals are unaware of the symptoms and treatments of this common repetitive strain injury. Those who work on assembly lines, in front of a computer, checkout clerks and even musicians experience strain in their wrists and hands because of the repetitive nature that comes along with their job responsibilities. While good posture, the use of ergonomic products in the work place and breaks during the day are all common preventative measures one can take to avert carpal tunnel syndrome, there are also some other tips that one can consider if they work in any of the aforementioned industries.

Orthopedic surgeons and medical professionals have noticed that many individuals are becoming affected by CTS and have come up with exercises that one can perform at the beginning and ending of their shift or while taking a break from work.

Research done by orthopedic surgeons and medical professionals also shows that newly diagnosed CTS patients should hold off on certain everyday movements during the first couple of weeks after receiving nonsurgical treatment. These movements include holding cups, pushing shopping carts, or even ringing a doorbell. These easy activities will increase the pressure on the median nerve and will actually worsen the condition. Wearing a wrist brace of splint while performing these activities can also negatively impact the condition. For your own benefit, avoid any and all hand and wrist motions until you have completely healed.

For several weeks, a person with CTS should use a splint and anti-inflammatory medication for several weeks and make sure that the affected hand and wrist is not being used for any reason, other than rehabilitating exercises.

To prevent CTS, you should avoid using your hand in flexed, twisted and extended positions for long periods of time. If possible, adjust your work space so that your wrists are level with the equipment you are using and take breaks while performing repetitive tasks with your hands and wrists. If you work with a computer, these frequent breaks will become beneficial to prevent wrist pain, back pain and eye strain.

If you experience any numbness or tingling sensations, you will want to discuss these ailments with your doctor to determine any serious problems and/or treatment. Avoid any tight watches or jewelry on the wrist and fingers.

If you notice that your hands feel swollen, massage from the finger tips to the base of the palm to relieve the swelling. Avoid excessive up and down, and side to side wrist movements as much as possible. You can also prevent swelling on the hand by reducing the level of grasping activities, such as holding a pen. The harder you apply force while holding onto an object, the more susceptible you will experience these pains. If you absolutely have to use objects that require intense gripping movements, consider using a cushioned glove or padded handles to release some of that tension. Also, avoid using tools that cause intense vibration as this can also affect the level of pain you will endure.

If you work out at the gym frequently and experience wrist pains, avoid direct pressure on the heel of the hand while doing pushups, strenuous triceps exercises and pressing on hard surfaces when getting up from a chair. Shake your hands and wrists to reduce uncomfortable feelings and tension.

For many people “ergonomics” is a strange and intimidating term.  Is it just the hip new thing on the block in the field of workstation design?  Or is it a truly valuable design element that helps enhance worker health and well-being?  To separate myth from fact regarding ergonomic workstations, it helps to consider the following common misconceptions, and the real story behind them.

Ergonomic Workstation Myths

Myth:  Ergonomic workstations are too expensive for most offices

Fact:  Most office furniture companies now feature ergonomic design as a standard part of even their most basic lines of desks, office chairs and other products.  In addition, many laptops and desk top computer now come equipped with wrist rests, anti-glare monitors and other pro-ergonomic features.  These “extras” are often available on even the lower-end models of PCs.

Myth:  For an office to “go ergonomic” they will need to replace all their existing equipment.

Fact:  While purchasing new equipment is the ideal solution when moving towards a more ergonomic office, it might not always be feasible from a budget perspective.  In that case, certain add-ons can be purchased that will make existing office furniture and accessories more ergonomic.  These products can include back supports, wrist rests and detachable glare screens for monitors.

Myth:  Ergonomic design is just an excuse to make funny looking keyboards

Fact:  While many ergonomic keyboards do look odd, there is a method to the madness.  Ergonomic designers have examined the tradition look and feel of many keyboards and realized that in order to make them more comfortable (and still work efficiently) some things would have to be done differently.  As a result, there are now many keyboards with over sized wrist rests, adjustable heights and some that are even split in two, right down the center.

Myth:  The only reason to use ergonomic products is to avoid carpal tunnel syndrome and other repetitive stress disorders.

Fact:  While deterring CTS and other serious workplace injuries is a key component of ergonomic design, there are other tremendous benefits to upgrading to good design.  Proper lighting is an often overlooked part of ergonomics.  When there is a glare on computer monitors or workstations from overhead lighting, desk lighting or sunlight, it causes an individual to squint, which can lead to headaches and related health problems.  Anti-glare devices are a part of improving these conditions via ergonomic design.

Myth:  There is a cure for carpal tunnel syndrome

Fact:  Although many individuals will go through several surgeries in an attempt to help alleviate the pain associated with CTS, there is currently no cure for the condition.  Once a person is diagnosed with carpal tunnel syndrome, the symptoms can be addressed, but not the root cause of the problem.   The only true “cure” for CTS and other repetitive stress disorders is to change the way an individual does their work.  That means proper ergonomic office furniture and workspace accessories, as well as adhering to proper seating alignment recommendations and performing the simple exercises designed to keep wrists and hands healthy.  Through these preventative measures, workers will be able to avoid CTS and maintain good long-term health.

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!