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Exercises for Carpal Tunnel Syndrome

A Real Pain in Your Wrist No More

18 Comments



  • I had my carpal tunnels released, 11 months apart. Not the most pleasant of procedures, yet nothing to fear if you reach the point of needing this. I love being proactive and doing the least evasive treatment for as long as it brings relief. The exercises given are wonderful and preventative...I have done them pre and post release. Regrettably there are just times when overuse (hello cutting through too many layers of construction paper over 25 collective years of teaching) takes its toll. It is nice to finally be able to hold the steering wheel and not having my hands instantly fall asleep. Listen to your body and respect what it is telling you, it is far better to have options! - 6/25/2016 8:11:51 AM
  • Great article! A friend just had carpal tunnel surgery. Definitely not fun.

    Those quirky curved keyboards really do help! - 6/24/2016 10:51:15 AM
  • Great article. I have recently been diagnosed with carpal tunnel in both hands. It started in my right thumb. The pain is sometimes excruciating. I have problems grasping cups, even my water bottle is painful if I lift it wrong. You just don't know how much you use your thumb until you can't use it! Although I was a typist for over 20 years, I don't have trouble typing. I also don't have the numbness and tingling. I just have pain when I lift things, use scissors, write by hand or use my hands wrong. To top it off I also have trigger thumb. It comes and goes. I wear a brace on both hands which helps a lot.

    Although I was diagnosed with carpal tunnel I will be asking about DeQuervian's syndrome.

    Again, Great Article with lots of informative information. :D

    - 4/4/2016 9:44:36 AM
  • I've been doing some of these exercises and they do help. useful info here. thanks! - 2/11/2016 9:38:13 AM
  • KYLE2147
    I found a cold compression wrap would take the pain away really quickly. It's inflammation in the wrist that puts pressure on the nerves passing through the carpal tunnel and causes the pain. Rest and stretches too, to stimulate blood flow is needed to heal the injury that is causing the inflammation. My job requires a lot of typing, I didn't have time to rest and wait so I also got a blood flow stimulator to speed things up. Both from the site below.

    http://www.kingbrand.com/Carpal_Tunnel_S
    yndrome_Treatment.php?REF=52PV90 - 6/1/2015 10:00:03 AM
  • I worked full time for 15 years transcribing. I was advised to wear wrist braces from the start before any problems which was probably the best piece of advice I ever had. I switched to an ergonomic keyboard (you're right, it's worth it). My desk and chair were proper height for good posture. I took 5-minute break every hour (set a timer to remind me at first) for stretches. I'm happy to say I did not develop CTS.

    A musician friend who plays guitar had painful CTS symptoms. Time off from playing to reduce the stress on her wrists and taking vitamin B6 100 mg 2-3 times a day worked for her (more than 300 mg daily can cause nerve damage in some people). After several months she was able to play and perform again. - 12/4/2014 11:09:59 PM
  • These are the exercises I was doing when I was still in school. Please see video link below. I stopped doing these when I started working and then Carpal Tunnel Syndrome hit me. Now I am doing them again and thankfully it helps relieves tension.
    http://www.youtube.com/watch?v=cFmZhTc7G
    bo - 5/7/2014 10:32:05 AM
  • Great article. Thanks - 7/11/2013 8:33:42 AM
  • Thanks for sharing. - 7/1/2013 7:08:44 AM
  • TREVOR022
    Just had to comment on your blog post. Have been looking for people who are going through the similar pain that I have been with my carpal tunnel syndrome. I have tried a combination of Tumeric and Bromelain that seems to help a bit. I have been using a AWESOME brace I got from this link: http://www.braceability.com/wrist-braces-w
    rist-supports-wrist-splints-hand-and-w
    rist-braces
    Hopefully some of my suggestions will help a bit!
    Good luck!
    - 5/24/2013 4:09:42 PM
  • RICKYO52612
    I had carpal tunnel surgery and it was no picnic let me tell you. I suffered for about 8 years before I was diagnosed with it. The two test that are given to determine if you have carpar tunnel or not is really painful. The longer you wait to have the surgery if needed the less likely you will feel better. My doctor told me that it depends on how extensive the injury will be how well you will heal, and for the surgery to help. I am glad I had the surgery but I waited to long. I still have some pain but not like I used to. I'm happy for how I feel now. My jobs have always consisted of "data entry" and that's where it began, but that's all I know. Well hope this helps a little, good luck to anyone who decided to have surgery. - 5/20/2013 9:37:12 PM
  • I haven't been diagnosed with the carpal tunnel syndrome but I'm pretty sure I'm in the early stages of it. My right thumb hurts/tingles/goes numb when I use my netbook for prolonged periods of time.

    These exercises felt great though. They really stretched out the sore areas. I'll be bookmarking these! - 9/6/2012 10:37:17 PM
  • HEIDISHOPE
    Those exercises really hurt!!! I will have to build up to 5-10 times. I could only do them 2x before the sharp pain made me stop. - 9/6/2012 11:34:09 AM
  • I actually had all of the symptoms you described about 5 years ago when I was editing a report of several hundred pages, single-handed (no pun intended). I lost the grip strength in my right hand for several months, and went to several different orthopedists, and finally to a physical medicine and rehabilitation specialist (physiatrist).

    The first orthopedist did not take my symptoms seriously and offered nothing. The second one misdiagnosed me and tentatively suggested surgery as a possible solution to my problem. The physiatrist finally gave me the treatment that made the difference. These three only agreed on one thing: it wasn't carpal tunnel syndrome. In fact, there is a book out there appropriately titled: It's Not Carpal Tunnel Syndrome! RSI Theory & Therapy for Computer Professionals. Jack Bellis (Author), Suparna Damany (Author) It's basically a soft tissue injury that results from overuse, like tendinitis.

    Once I got the right treatment, it took me about 6 months to recover. The physiatrist prescribed hot and cold water treatments for immediate pain control: soak the affected arm and hand in very hot water for two minutes, followed by soaking in very cold water for two minutes. Repeat, alternating hot and cold water for a total of 10-12 minutes. Then he prescribed several rounds of prolotherapy. For more on this, go to: www.treatingpain.com. Strengthening the upper body and maintaining good posture help too.

    I benefited from all of the treatments. I also benefited greatly from an ergonomic evaluation of my work station. I learned the right way to sit and adjust my station, and I learned what to look for in office furniture. I got a new keyboard tray that elevates the mouse pad so I can keep my hands at a constant height and in a neutral position whether using the keys or a mouse. I also got a "natural" keyboard. While waiting for the pain relief to kick in, I began using the mouse in my left hand, and after about a month or so, I made the switch permanent to reduce the strain on my right hand.

    Even though it has been 5 years, I still get the familiar tingling in my right hand if I try to use it without the proper equipment. - 7/6/2010 7:52:17 PM
  • I started having problems with tingling and numbness in my hands more than 10 years ago. Since I worked a lot at the computer I assumed it was carpal tunnel. Testing showed it was partly carpal tunnel and partly a problem with the ulnar nerve, which causes the same numbness and tingling in the outer part of the hand. Those exercises, varying my activity and taking vitamin B12 daily have just about eliminated my problems. The B12 is crucial for me, though. If I go more than a day or so without taking it, I start getting tingling again. - 7/6/2010 7:44:16 AM

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