How to Relieve Carpal Tunnel Syndrome from Long-Term Computer Use

by Reloot LLC

 

Carpal Tunnel Syndrome (CTS) is a prevalent condition, especially among those who spend extended hours at the computer. As the digital age advances, more and more professionals and enthusiasts find themselves grappling with the symptoms of CTS. Understanding how to combat and alleviate these symptoms is crucial. In this article, we'll delve into various methods to relieve Carpal Tunnel Syndrome that stems from prolonged computer use.

ergonomic workstation desk

  1. Ergonomic Workspace

Having an ergonomic workspace is the foundation of prevention and relief. This means:

  • Ergonomic Keyboards: These are specially designed to reduce strain on your hands and wrists. They often come with a natural curve, promoting a more neutral hand position.
  • Wrist Rests: Using a wrist rest can keep the wrist in a neutral position, preventing unnecessary strain. Our reloot glider_v2 palm rest is a much better alternative.
  • Monitor Position: Ensure your monitor is at eye level so you're not straining your neck and back. This indirectly affects wrist positioning.

 

  1. Regular Breaks and Exercises

It's essential to take breaks every hour when working at a computer for extended periods. Try the 20-20-20 rule: every 20 minutes, take a 20-second break and focus on something 20 feet away. During breaks:

  • Wrist Flexes: Stretch your wrist by flexing it upwards and then downwards, holding each position for 5-10 seconds.
  • Fist to Fan: Make a fist and then fan out your fingers, repeating this motion 10 times.
  • Wrist Rotations: Rotate your wrists clockwise and then counterclockwise, doing ten rotations each way.

 

person in white coat holding silver and blue ring

 

  1. Wear a Wrist Splint

A wrist splint stabilizes the wrist in a neutral position, reducing pressure on the median nerve, which is implicated in CTS. Wearing a splint, especially during the night, can prevent the wrist from bending while sleeping, thus alleviating symptoms.

 


man in front of laptop computer in shallow focus photography

  1. Maintain Proper Posture

Good posture isn't just about the back; it directly affects wrist positioning. By keeping your back straight and shoulders relaxed:

  • You ensure your hands and wrists are in a natural, neutral position.
  • This prevents unnecessary strain that can exacerbate Carpal Tunnel Syndrome symptoms.

In conclusion, Carpal Tunnel Syndrome due to prolonged computer use can be distressing. However, with the proper preventive measures and treatment methods, it's manageable. Consider implementing the strategies above and consult with a healthcare professional for a personalized approach.

 

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