Carpal Tunnel Syndrome Self-Care & Treatment at Home

Carpal tunnel syndrome is a common condition often due to pressure on the median nerve in the carpal tunnel of the wrist. Compression of this nerve can lead to symptoms such as tingling, numbness, and weakness, especially in the thumbs and fingers. There are a few different factors that can lead to carpal tunnel syndrome such as: overall health condition, genetics, and use of repetitive hand motions.

However, with the right type of carpal tunnel syndrome self-care, you can help relieve your symptoms without even leaving your house. These carpal tunnel treatments at home are convenient and generally easy to do, such as loosening your grip when typing on a computer, correcting your posture, and bending your wrists every so often to prevent them from locking. Continue reading to find more effective ways to reduce your symptoms, how to prevent carpal tunnel syndrome, and more carpal tunnel treatments at home that you can do.

What Causes Carpal Tunnel Syndrome?

Carpal tunnel syndrome is caused when there is too much pressure on the median nerve, which runs from the forearm via a passageway in the wrist to the hand, known as the carpal tunnel. This nerve provides feeling to all of the fingers except for the pinky and also contributes to the motor function of the thumbs. If there is an issue that irritates or pushes against the median nerve, such as a wrist fracture, it can lead to carpal tunnel syndrome. There may be circumstances where there's not just one cause, the cause is unknown, or carpal tunnel syndrome was brought on by a few different situations. 

Here are some common causes of carpal tunnel syndrome:

Weight - certain conditions, such as diabetes, can pose a greater risk for carpal tunnel syndrome.

Medicine - there have been various medical studies on the correlation between Anastrozole-induced carpal tunnel syndrome, which is used to treat breast cancer.

Medical condition - there are some conditions that are more susceptible to carpal tunnel syndrome such as those that are inflammatory and nerve-damaging. Other conditions that can increase the risk of getting carpal tunnel include lymphedema, thyroid disorders, and kidney failure.

Fluid retention - retaining fluid is common when a woman is pregnant or going through menopause, though the symptoms usually decrease after pregnancy.

Knowing the common causes for carpal tunnel syndrome can help reduce the symptoms you are experiencing, or may even help you avoid developing the condition altogether.

Common Carpal Tunnel Symptoms

It is important to know what the common symptoms are for carpal tunnel syndrome as they can worsen without treatment and even lead to loss of feeling in the fingers. While the symptoms vary from person to person, knowing what to look out for can help you catch carpal tunnel syndrome early. You can also lessen the symptoms by performing a carpal tunnel treatment at home for ease and convenience. 

Common carpal tunnel symptoms to keep an eye out for include:

• Tingling and numbness in your wrist, fingertips, or hand.
• Unable to hold objects with your hands.
• Pain in the wrist, fingers, or hands.

You may experience slight symptoms at first, as carpal tunnel symptoms usually develop gradually. Fortunately, there are several carpal tunnel self treatments you can do at home to mitigate the effects.

Home Remedies for Carpal Tunnel Treatment at Home

Carpal tunnel treatment at home is an efficient way to reduce symptoms and can be done at your own convenience. Since carpal tunnel syndrome can progress if not taken care of, it's important to be aware of any symptoms and treat them right away. If your symptoms interrupt your daily activities and/or sleep, then you should seek professional help promptly.

Some carpal tunnel self treatments you can do at home include:

1. Improving posture.
2. Wearing wrist splints/brace.
3. Doing light wrist, hand, and finger exercises.
4. Using ice therapy.
5. Taking frequent breaks.
6. Keeping hands warm.
7. Using larger joints when lifting.

1. Improving Posture

Improper posture can roll your shoulders forward, which presses against the nerves in the neck and can also shorten the neck and shoulder muscles. If typing on a computer, make sure to adjust your screen to an appropriate height for you, rather than adjusting your body to the screen. When typing, do not bend your wrist all the way up or down. Instead, keep your wrists parallel to the floor and adjust your keyboard to be at elbow height or slightly lower.

A few different ways for how to improve posture include: taking frequent breaks to stretch, participating in low-impact exercises, sitting properly, and investing in a zero gravity recliner.

2. Wearing Wrist Splints/Brace for Carpal Tunnel Syndrome Self-Care

Wearing a wrist splint will help keep your wrist in a proper position to avoid discomfort. This neutral position allows the most space around the median nerve, which can decrease the amount of pressure on the nerve. You can also wear the splint when sleeping to prevent you from overextending your wrist.

Using a wrist splint can also be a healthy pregnancy tip as there is no medication involved in this carpal tunnel syndrome treatment at home.

3. Doing Light Wrist, Hand, and Finger Exercises 

There are several light stretches and exercises you can do at home as a form of carpal tunnel syndrome self-care. Some people may feel a gentle tug or pull, but they should stop if they experience any pain. Before engaging in these exercises, be sure to apply heat to your wrist and hand 15 minutes prior, and apply an ice pack after for about 20 minutes to avoid swelling and inflammation. Here are some hand exercises for carpal tunnel syndrome that you can do:

Hand squeeze: grab a soft rubber ball or a pair of rolled up socks, and hold them in your hand. Squeeze the socks or ball for 5 seconds, release, and then repeat ten times. Do three sets and then switch to the other hand.

Wrist stretch with weights: hold the weight in your hand and extend your arm in front, with the palm facing down and keeping your arm straight. Bending at the wrist, gently bring your hand up and back toward your arm. Go back to the starting position, repeat ten times for a total of three sets, switch to the other arm, and repeat.

Wrist lift: place one palm flat on a table and place the other hand at a right angle across the knuckles. Press down with the top of your hand, lifting your wrist and fingers of the bottom hand. Hold this pose for 5 seconds, pause, then repeat ten times. Switch to the other hand and repeat.

1. Using Ice Therapy for Carpal Tunnel Syndrome Treatment at Home

Using ice therapy can reduce pressure, minimize swelling, and numb the pain that can come with carpal tunnel syndrome. You may need to ice your wrist/hand a few times as needed throughout the day. Ice therapy is an effective way to perform carpal tunnel syndrome self-care at home.

You can cover an ice pack with a towel, wrap it around your wrist, and hold it for 15-20 minutes. Alternatively, you can fill a bowl with ice water and soak your hand for up to 15 minutes.

2. Taking Frequent Breaks

Using your hands a lot can increase the symptoms of carpal tunnel syndrome, but taking a break every so often can help increase blood flow to the area to reduce pain. During the breaks, stretch your hands and wiggle your fingers. Rubbing your hands, palm, and wrist can also help with improving your symptoms.

3. Keeping Hands Warm

Carpal tunnel symptoms such as hand pain and stiffness can increase when working under cold temperatures. If you are unable to change the environment you're in, you may want to consider fingerless gloves to keep your hands and wrists warm. Putting your hands in warm water is another quick carpal tunnel syndrome treatment at home that you can do. Once your hands are in the water, flex your hand and wrist a few times. This simple exercise can be done 3-4 times a day.

4. Using the Largest Joints When Lifting

If you have to lift something, use your largest joints, such as your shoulders. This will take some of the stress off your wrists, hands, and fingers. Using work gloves with a good grip can also help reduce stress when lifting an object.

Practice Carpal Tunnel Syndrome Self-Care For Better Results

Practicing carpal tunnel syndrome self-care is easy and takes little time to do. You control how many times you perform carpal tunnel syndrome treatment at home, with several options to choose from. 

If you're looking for quick and easy, then you can start by taking frequent breaks throughout the day to do some gentle stretches. However, if you're looking to step up your carpal tunnel syndrome self-care routine, then you may want to invest in a zero gravity chair. Whichever you choose, make sure to consult a healthcare professional before making any changes to your self-care regimen.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.