Lifestyle Prevention Tips

LIFESTYLE PREVENTION AND CORRECTION ACTION STEPS YOU CAN TAKE TO STOP AND CURE YOUR CARPAL TUNNEL:

The way any person moves, stand, work or sleep during the day plays a major role in carpal tunnel:

- Maintaining good posture is very important. This means keeping the ears, shoulders, and hips in a straight line. Shoulders should be back and stomach pulled in.
- It is best not to stand for long periods of time. If it is necessary, walk as much as possible and wear shoes without heels, preferably with cushioned soles. Using a low stool, alternate resting each foot on it.
- Sitting puts the most pressure on the back. Chairs should either have straight backs or low-back support. If possible, chairs should swivel to avoid twisting at the waist, have arm rests, and adjustable backs. While sitting, the knees should be a little higher than the hip, so a low stool or hassock is useful to put the feet on. A small pillow or rolled towel behind the lower back helps relieve pressure while either sitting or driving.
- Riding and particularly driving for long periods in a vehicle increases stress. Move the seat as far forward as possible to avoid bending forward. The back of the seat should be reclined not more than 30° and, if possible, the seat bottom should be tilted slightly up in front. For long rides, one should stop and walk around about every hour and avoid lifting or carrying objects immediately after the ride.
- Be sure to have a firm mattress. If the mattress is too soft, a 1/4-inch plywood board can be put between the mattress and box spring. On the other hand, some people have experienced morning backache from a mattress that is too hard. The back is the best guide.

Tips for Lifting and Bending

Anyone who engages in heavy lifting should take precautions when lifting and bending:

- If an object is too heavy or awkward, get help.
- Spread your feet apart to give a wide base of support.
- Stand as close as possible to the object being lifted.
- Bend at the knees; tighten stomach muscles and tuck buttocks in so that the pelvis is rolled under and the small of the back is flexed slightly. Do not arch the back. (Even when not lifting an object, always try to use this posture when stooping down).
- Hold objects close to the body to reduce the load on the back.
- Lift using the leg muscles, not those in the back.
- Stand up without bending forward from the waist.
- Never twist from the waist while bending or lifting any heavy object. If you need to move an object to one side, point your toes in that direction and pivot toward it.
- If an object can be moved without lifting, pull it, don't push.

How can I protect my hands?

If you are suffering from CTS, you probably already have some techniques that you have learned to protect your hands from pain and to spare your hands as much as possible.

For most people it may mean that they only need to cut down on their typing or the time they take with some of their hobbies.
For others, it means changing most of the way you do things and giving your hands a rest from almost everything, including trying to open that particularly tricky doorknob.

The following suggestions may give you more ideas.
- Pay attention to what repetitive tasks you are doing with your hands and try to take breaks to give your hands a rest.
- Stay off the computer a bit more than usual.
- Consider getting a speakerphone or headset if you are frequently on the phone.
- Use tools whenever possible and keep them handy; do not use your hands as a hammer or your fingernail as a screwdriver.
- Lift heavy objects correctly – this will save your back as well as your hands.
- Overuse of the wrist and fingers should be avoided. A small recovery time is needed to rest and lubricate the flexor tendons.
- Variety is the key. Workers whose motions are repetitious and prolonged are at risk. A mixture of activities, such as typing interspersed with filing, may help to rest the affected areas.
- Finding a new way to use the hand, by using a different tool, may help some individuals.
- Use the non-dominant hand more often.
- Computer workstations should be designed so that the wrists are well supported in a neutral position.
- Avoid striking the palm side of the wrist on hard surfaces.
- Avoid continuous repetitive movements by alternating activities as much as possible.
- Wear protective gloves when doing hard work or when in cold weather.
- If you have surgery, gentle finger motion can reduce swelling. Move your fingers, even while wearing your splint.
- Do not drive until you are able to make a firm fist.
- Avoid using your wrist in a flexed, extended or twisted position for long periods of time.
- Avoid repetitive movements taking brief breaks to rest your wrist.
- Alternate easy and hard tasks, switch hands or rotate work activities.
- Use power tools whenever possible, but avoid continuous exposure to vibration and slow down when making forceful, repetitive movements.
- Avoid striking things with the butt of your palm. This may injure your median nerve and cause CTS.
- Don't allow your weight to exceed or remain above the normal limits for your age and height. This may worsen the symptoms of CTS.
- Don't delay in getting treatment. Once muscle wasting has occurred, the chances of full recovery are significantly reduced.
- Avoid awkward positions of the hand or wrist.
- Avoid direct pressure over the palm and wrist.
- Don’t rest your wrists on hard surfaces for long periods.
- Switch your hands during work tasks.
- Hold objects instead of pinching them.
- Don’t sit or stand in the same position all day.

Read more about lifestyle tips for carpal tunnel.