Carpal Tunnel Syndrome (CTS) is a common condition that results from the compression of the median nerve as it passes through the carpal tunnel, a narrow passageway in the wrist. This compression typically causes symptoms like numbness, tingling, and pain in the hand and fingers. Repetitive motions, such as those performed during prolonged computer typing, can contribute to the inflammation of the tendons within this tunnel, which then squeezes the nerve.
Optimizing the Workspace Setup
A proper workstation is essential for preventing strain from typing. Your chair and desk height must work together to ensure your forearms remain parallel to the floor. When sitting, your elbows should be bent at approximately a 90-degree angle, allowing your hands to reach the keyboard without straining up or down.
The keyboard should be positioned directly in front of you and close to your body to avoid reaching or hunching forward. The computer monitor must be adjusted so the top of the screen is at or slightly below eye level. This alignment helps keep your neck and shoulders relaxed, preventing tension that can affect the nerves in your arms and wrists.
Wrist rests should be used strategically. Resting your wrists on the pad while actively typing can place undue pressure on the underside of your wrist, compressing the carpal tunnel. Instead, the wrist rest should only contact the heel of your palm when your hands are momentarily off the keyboard.
For mouse use, select a device that allows your hand to maintain a neutral, relaxed grip, and keep the mouse close to the keyboard. Avoid placing the keyboard on the desk’s angled legs, as this forces the wrist into an extended position that increases pressure on the median nerve.
Correct Typing Technique and Posture
Once the physical environment is optimized, modify the way you interact with your equipment. The most important technique is maintaining a “neutral” wrist position, meaning your wrists should be straight and in line with your forearms. You must avoid bending the wrist up (extension), down (flexion), or to the sides while actively typing.
A helpful concept is “floating wrists,” where your hands hover slightly above the keyboard, allowing only your fingers to strike the keys. This technique prevents the natural tendency to rest the heel of the hand on the desk or wrist rest, which can compress the carpal tunnel.
Use a light touch and avoid the habit of “hammering” the keys. Striking the keys with minimal force reduces the impact and repetitive strain on the tendons and small joints of the hand and fingers. Keep your elbows close to your sides and ensure your shoulders remain relaxed and not shrugged up toward your ears. Proper upper body posture prevents tension buildup in the neck and shoulders.
Incorporating Movement and Rest Breaks
Taking frequent, short breaks allows the muscles and tendons to recover from repetitive motions. A good guideline is to take a micro-break—a quick stretch or change in position—every 15 to 20 minutes. Longer breaks, such as five to ten minutes every hour, should be used for specific stretches and movement.
Recommended Stretches
A simple wrist extension stretch involves extending one arm forward with the palm down and gently pulling the fingers back toward the body with the opposite hand. Another effective stretch is the “prayer stretch,” where you press your palms together near your chin and slowly lower them toward your waist until a mild stretch is felt in the forearms.
Circulation can also be promoted by briefly standing up and walking away from the desk. Shaking your hands loosely, similar to shaking water off them, is a quick way to relieve tension and increase blood flow. Maintaining good overall health, including proper hydration, supports the body’s ability to manage inflammation.
Recognizing Early Warning Signs
The most common early signs of CTS include intermittent numbness or tingling, particularly in the thumb, index, middle finger, and half of the ring finger. These sensations often begin at night, sometimes waking a person from sleep, because the wrist can naturally curl into a flexed position.
As the condition advances, the tingling and numbness may become more persistent throughout the day, especially during activities like typing or driving. Other signs include a shock-like sensation in the fingers or a noticeable weakness in your hand grip, making simple tasks like holding a cup difficult.
If these symptoms occur despite implementing preventative measures, consult a healthcare professional. A medical professional can accurately diagnose the condition and recommend appropriate treatment, which may include splinting or physical therapy. Ignoring persistent or worsening symptoms risks permanent nerve damage and loss of hand function.