6 Practical Ways to Relieve Carpal Tunnel Pain

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Carpal tunnel syndrome is a common condition that can cause pain, numbness, and tingling in your hand or fingers. It happens when the median nerve, which runs through a narrow passage in your wrist called the carpal tunnel, becomes compressed or irritated. This pressure on the nerve can be caused by repetitive wrist motions, fluid retention (like during pregnancy), or health conditions such as diabetes, thyroid problems, and rheumatoid arthritis.

If you’re dealing with carpal tunnel syndrome, the symptoms might come on slowly. Many people notice them more at night or early in the morning. The good news is, there are several ways to manage the pain and prevent it from getting worse. Here are six options that may help:

1. Wear a Wrist Splint at Night

Keeping your wrists straight can help alleviate the pressure on your median nerve. Symptoms are more common at night; therefore, wearing a splint in the evening might help prevent wrist pain. If you have problems with repetitive tasks at work, you can also try wearing wrist splints during the day. The goal of the splint is to keep the wrist in a neutral position to prevent pressure on the nerve. 

2. Take Breaks and Adjust Your Movements

One of the easiest things you can do to reduce carpal tunnel pain is take breaks from activities that put strain on your wrist. If you spend a lot of time typing, using tools, or doing other repetitive tasks, try to pause every 30 to 60 minutes. Gently stretch your hands and shake them out. You should also take a close look at your work setup. Use a keyboard and mouse that allow your wrists to stay straight. A padded wrist rest may also help you keep a more natural wrist position.

3. Use Over-the-Counter Pain Relief

If your symptoms are mild, medications like ibuprofen or naproxen can help ease inflammation and reduce discomfort. These drugs can be especially useful if your pain flares up after using your hands a lot. Some people also try natural options, such as turmeric supplements or omega-3 fatty acids, but you should check with your doctor before starting any new supplements.

4. Try Cold Packs and Massage

Applying an ice pack to your wrist for 10 to 15 minutes can help reduce swelling. Just be careful not to keep it on too long, as cold can make your muscles and tendons stiff. After icing, gently massaging your wrist and hand may help improve blood flow and loosen up tight areas. You can do this a few times a day to manage flare-ups.

5. Do Simple Hand and Wrist Exercises

Certain stretches and movements can help keep your wrist flexible and reduce pressure on the nerve. One easy exercise is to make a fist, then slowly open your hand and stretch your fingers out wide. Repeat this about 5 to 10 times. You can also try bending your wrist backward and forward gently or rotating your wrists in circles. These can be done at your desk, while watching TV, or during a break.

If you’re pregnant or dealing with swelling from another condition, try elevating your hands above heart level a few times a day to help reduce fluid buildup in your wrists.

6. Know When to See a Doctor

If these methods don’t bring enough relief, it’s time to talk to your doctor. They may suggest a steroid injection, which can reduce inflammation and relieve pressure on the nerve. Many people feel better after just one shot. If your symptoms are severe or ongoing, surgery might be the best option. Newer procedures like mini-open or endoscopic surgery are less invasive and often lead to a faster recovery. Most people feel much better after surgery.