Preventing carpal tunnel syndrome while at work requires a combination of stretching, taking breaks, and creating an ergonomic environment to support the hands and wrists. Neglecting these practices can lead to debilitating strain that can impact quality of life. Review these tips from our team of orthopedists for preventing carpal tunnel syndrome at work. For comprehensive hand and wrist services near you, schedule a consultation with Orthopaedic Medical Group of Tampa Bay.
1. Create an Ergonomic Workspace
Proper ergonomics is the foundation of carpal tunnel prevention. Make sure your keyboard and mouse are at elbow height, and your wrists remain in a neutral position not bent up or down while typing. Use a chair with arm support and adjust your monitor so your neck and shoulders stay relaxed.
2. Use Wrist Rests or Supports
Using a soft wrist rest or ergonomic pad can help maintain proper wrist alignment. These tools reduce pressure on the median nerve by cushioning your wrists when you pause between typing. Avoid resting your wrists while actively typing—this can increase strain.
3. Take Frequent Breaks and Stretch
Taking microbreaks every 30 to 60 minutes is essential to avoid repetitive strain injuries. Gently stretch your wrists, fingers, and forearms. Wrist circles, finger extensions, and quick hand shakes can improve circulation and reduce inflammation.
4. Practice Proper Typing Technique
Typing with a light touch can reduce wrist stress. Keep your fingers relaxed, avoid forceful keystrokes, and float your hands above the keyboard rather than resting your wrists on the desk.
5. Incorporate Hand and Wrist Exercises
Regular strengthening and stretching exercises can improve flexibility and support healthy wrist function. Try wrist flexor and extensor stretches, grip exercises, and gentle resistance band movements to build endurance in your hands and forearms.
6. Maintain Good Posture
Your posture affects more than just your back. Sitting with your shoulders relaxed, elbows at 90 degrees, and wrists aligned with your forearms minimizes nerve compression. Proper posture supports the entire kinetic chain from your spine to your fingertips.
7. Pay Attention to Early Symptoms
Early signs of carpal tunnel syndrome include tingling in the fingers, hand numbness, and wrist pain—especially at night. Don’t ignore these symptoms. Consult an orthopedic specialist early to avoid permanent nerve damage and to discuss treatment options like splinting or physical therapy.
Treat Carpal Tunnel Syndrome at Orthopaedic Medical Group of Tampa Bay
Schedule a consultation with Orthopaedic Medical Group of Tampa Bay today to receive comprehensive hand and wrist services near you. Call (813) 684-BONE (2663) to learn more about what to expect and what we can do to prevent or treat your carpal tunnel syndrome. Find your nearest OMG office to get started.
