Is Working From Home Causing Carpal Tunnel Syndrome? 9 Ways to Curb the Pain By Gabrielle Kassel, August 20, 2020 Carpal tunnel syndrome, one of the most phonetically pleasing health conditions in the English language, affects the wrists. As many as 10 million Americans — that’s about 3 percent of the population — have some degree of this condition. Carpal tunnel syndrome can cause quite a bit of pain and discomfort, and considering how much we use our wrists in day-to-day life, it’s important to address this condition if it’s affecting your quality of life. Stay tuned for the essential info, including five expert-approved exercises designed to help manage pain.        What is Carpal Tunnel Syndrome? Carpal tunnel syndrome happens when your median nerve, which runs along the underside of your forearm and up your hand through a tunnel of nine tendons called the carpal tunnel, gets squeezed or compressed. Experts aren’t totally sure what causes carpal tunnel, but one of the leading hypotheses is that it’s a type of anatomic compression and/or inflammation around the tendons.  What are some symptoms of carpal Tunnel Syndrome: There are many degrees of carpal tunnel syndrome, ranging from annoying to excruciating. Look out for these symptoms: Numbness, tingling, or jolts of pain in your thumb and first three fingers Pain that travels up and down your forearm Dull, constant, or even severe wrist pain New-onset grip weakness Typing doesn’t actually cause carpal tunnel! “Saying typing causes carpal tunnel syndrome is like saying walking up two flights of stairs to your apartment causes knee arthritis,” says Badia. “If you already have knee arthritis, walking up the stairs every single day is going to hurt a heck of a lot more.”  When to see the doc ? Badia recommends scheduling a telemedicine appointment with a healthcare provider if you’re experiencing any of the symptoms listed at the top of the article.  The provider will take your medical history and do a quick physical examination. This generally involves eyeballing your wrist for signs of swelling and distress and testing your grip strength.  The provider may also conduct a nerve conduction study, which measures how the nerve is functioned,” says Badia. The test itself is pretty simple. “The doctor will put little electrode sticky pads on your palm that measure how the median nerve is conducting electricity.”  He says the test can be a “little uncomfortable” and “pingy” but is usually not painful.  Last medically reviewed on August 20, 2020    Sources: • Badia A. (2020). Personal interview. • Carpal tunnel syndrome. (2019). • Rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Carpal-Tunnel-Syndrome • Carpal tunnel syndrome fact sheet. (2020).ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet • Darbouze M. (2020). Personal interview. What can I do for my carpal tunnel syndrome? Adjust your positioning At your desk 8+ hours a day? The quickest remedy for folks whose symptoms are aggravated by their job is a desk makeover.  “Set up your workstation so that the monitor is eye level and an arm’s length away, the elbows are in line with the wrists, the mouse is nearby, the thighs are parallel to the floor, and the feet are planted,” suggests Darbouze.  We actually did a whole article on how to create a sustainable work-from-home setup. Check it out!  Splints “For early carpal tunnel syndrome, it’s very common for doctors to prescribe that a patient wear a splint at night,” says Badia.  Why at night? Because that’s when folks are most likely to knock their wrists in syndrome-exacerbating ways, he says.  He adds not to wear splints all day you because you can actually risk atrophying your wrist muscles.  Supplements and medication Time to call on the old faithful NSAIDs. “The proper dosage of an over-the-counter anti-inflammatory with food before bed can help,” says Badia. Ditto before a day of answering emails.  He also regularly recommends a vitamin B6 supplement for folks with mild carpal tunnel syndrome. “Research has shown it functions like a physiologic diuretic, decreasing swelling around the nerve, and so I recommend supplementing with them.”  Acupuncture  “I’m an advocate for trying acupuncture with a Traditional Chinese Medicine doctor,” says Darbouze. “Search for community-based care or student intern clinics for more affordable options.”  Work with a physical therapist  Darbouze recommends seeking the care of a physical therapist. Physical therapy is far more than supervised exercise. “A great PT will help target the weak muscles in the affected area and help you make them stronger, which can relieve symptoms.”  Surgery  We’re not going to sugarcoat it: Severe carpal tunnel requires surgery.  “If your carpal tunnel is really mechanically compressing median nerve, there’s really not a ton you can do to really and permanently relieve that pressure,” says Badia.  But don’t fret — apparently, as surgeries go, this one is a piece of cake.  “You can do it endoscopically,” Badia says. “So you’ll be able to use your hand right away, so long as you’re not handling anything super heavy.”  5 daily exercises that might do the trick Before we get into the exercises, we should note that the first line of defense in managing carpal tunnel is determining that you actually have it. And the only way to do that is by seeing a professional. These exercises aren’t for everyone According to physical therapist Lauren Jarmusz, these exercises may actually bring on some of your carpal tunnel symptoms. She recommends doing 1 rep of each and waiting 10 minutes to see if your symptoms resolve. If the pain and discomfort don’t ease, discontinue the exercises and make an appointment to see your doctor. How often should you do them? The recommended scheme in the exercises below was set by the American Academy of Orthopedic Surgeons. However, Alejandro Badia, M.D., board-certified hand, wrist, and upper extremity orthopedic surgeon is adamant you speak with a healthcare provider before starting this regimen. And if you experience any sort of sharp pain, stop immediately. DYI Carpal tunnel syndrome pain relief Ice massages: Freeze water in a small paper cup and roll it over the underside of your wrists. Yoga targeting the wrists: This video incorporates many of the