Carpal Tunnel Syndrome (CTS) is a common condition that causes pain, tingling, weakness, or numbness in the hand and arm. It is also called median nerve compression. Carpal tunnel syndrome occurs due to compression of the median nerve, as it travels through the wrist. The median nerve helps in the movement and sensation of the thumb and all the fingers except the little finger.
Carpal tunnel syndrome usually occurs due to repeated hand movements like type-writing, or in certain medical conditions like- hypothyroidism, obesity, rheumatoid arthritis, diabetes, or pregnancy.
Common symptoms of Carpal Tunnel Syndrome include:
• Burning, tingling, numbness, pain in thumb and index, middle and ring fingers
• Shock-like sensation or tingling that moves up the arm
• Weakness in hand/arm with difficulty in holding things and difficulty in performing fine movements such as buttoning the clothes.
• Often, dropping of things from hand.
• Weakness in your hand and trouble holding things
Lifestyle and home remedies may provide some relief for mild to moderate symptoms of Carpal tunnel syndrome. Some of the lifestyle measures for Carpal tunnel syndrome are as follows-
1. Take breaks from repetitive tasks at work-
• While doing any repetitive work, like playing guitar, type-writing, or using a hand drill, take a break after every 10-15 minutes. You can also set an alarm for help, to remind yourself for a break.
• Stretch your hands and move your wrist, to increase the blood flow to your hand and arm. |
2. Mind your flexion-
• Try to stay your wrist straight or in a neutral position. Avoid activities that may cause flexion of the wrist to the extreme, in either direction.
• Rest your hand and wrist as much as possible. Try to use the opposite hand, if needed. Do not hold your things too tightly.
3. Stretching-
• Simple hand, finger, or wrist stretching exercises can be helpful to reduce pain and improve grip. These exercises can be done at any time in the day.
1) Shake your hands, like you are trying to make them dry, after washing your hands. Do it every hour for few minutes, to prevent the median nerve from getting cramped and tight during the day.
2) Try gently circling the wrists in one direction and then the other way.
3) Open the fingers as wide as you can and then clench them into a fist, repeat this 5-10 times.
4. Night measures-
• Avoid sleeping in your hands or sleeping with your wrist bend or tucked underneath your head or pillow, as it can cause compression of the median nerve.
• Try to hang your hand over the side of the bed. Or try to gently shake your hand to decrease the night pains of Carpal tunnel syndrome.
5. Hot or cold-water immersion-
• Immerse your hand in warm to hot water (92 to 100 degrees of temperature) and gently move your hand and wrist. Do this process at least three to four times a day. Applying heat can help to reduce pain by relaxing the muscles, of the wrist or arm. Do it especially at night, before going to bed.
• Soak your hand in icy water or wear an ice pack, for at least 10 to 15 minutes, two-three times a day. This will help to lessen the inflammation and swelling.
6. Wrist Braces/splints-
• Braces are usually found helpful in cases of mild to moderate cases of Carpal Tunnel syndrome, as keeping the wrist straight can be helpful in decreasing the pressure on the median nerve.
• As symptoms are most commonly seen at night, it is usually recommended to wear it in the evening, before any symptom starts. It also helps to prevent bending/flexing of the wrist at night while sleeping, which can make the symptoms worse.
• These braces can be worn during an activity that aggravates the symptoms. It can be worn throughout the day if you have repetitive tasks at work.
7. Consume more vitamin B6-
• It has been found that taking vitamin B6 could potentially help those with carpal tunnel syndrome.
• There are many natural food sources of vitamin B6 including bananas, spinach, and sunflower seeds.
Also Read: Carpal Tunnel Syndrome
For more information, you can visit WebMD and MedicalNewsToday.
