There is a Light at the End of this Tunnel: Relief for Carpal Tunnel Syndrome

by Kristin Batdorf, D.C.

Many people that work with their hands develop hand and wrist problems, particularly symptoms of numbness, weakness and/or pain in the palm of the hand. This potentially debilitating condition is called Carpal Tunnel Syndrome (or CTS). It is most often associated with computer workers but many other jobs are susceptible to developing this chronic syndrome: musicians, dental hygienists, hair stylists, machinists, massage therapists even chiropractors, just to name a few. The problem generally arises from repetitive movements of the hands and wrist.

Why this happens is because there actually is a “tunnel” that is formed by the small bones of the wrist (called carpals) and through it the tendons, nerve, and arteries must pass to get to the palm side of your hand. If swelling or irritation develops in the tendons or tissues of the forearm there is little wiggle space in this tunnel. The pressure of these tissues on the median nerve in the carpal tunnel is what causes most of the symptoms. This is often not an immediate problem but develops over time and can become more aggravated during times of stress or increased work load. At first symptoms come and go and only become aggravated during periods of increased hand use, but if the work load persists and the pressure on the nerve increases, there may be constant numbness or weakness that develops.

Do not despair. There are some things that you can do on your own to control the symptoms and prevent them from getting worse or decrease their recurrence. The easiest thing to do is to begin to address work space ergonomics. Making the workplace more efficient by using improved posture and avoiding repeated strenuous movements can help tremendously. When seated at a desk or working at a table top keyboard, ideally the elbows should be at 90 degrees, arms at your sides. This will bring the wrist into a neutral position that will not pull the tendons in the carpal tunnel. If it is difficult to maintain a neutral position for your wrists, then it may be a good idea to use a wrist brace while typing. This will help to force your wrist into a neutral position while typing and working.

There are also exercises that you can do before working and while you are working that can help to prevent or alleviate some of the numbness and pain in the hands. These exercises should be repeated often (up to 10 times a day) and especially before beginning activity.

Start with your arms outstretched in front of you (as if typing).

• Step 1: With fingers stretched out bend your wrist back (talk to the hand!). Hold for 15 seconds and return to neutral.
• Step 2: Stretch your arms and hands forward with wrists straight and fingers straight, like a zombie. Hold for 15 seconds.
• Step 3: Make a tight fist with your hands. Hold for 15 seconds.

Research has shown that doing these exercises can reduce pain in the wrist and relief may last for hours. Remember while doing these exercises it should not be painful, however there should be a gentle sensation of traction in the tissues being stretched. Also carpal mobilization (gentle pulling on the bones) in the wrist and soft tissue manipulation (deep massage) of the forearm help to relieve pressure from the nerve and increase healing of the tissues within the carpal tunnel. A chiropractor or massage therapist can help with this.

As with any dis-ease of the body, prevention is key. Know your limits and try not to push beyond them too often. Use these exercises and suggestions to control symptoms and keep them from developing. Carpal tunnel syndrome is one of the most commonly diagnosed neurological problems and as long as the symptoms are still mild enough, it is easier to get control of the problem. However if you are unable to cope with the pain or are experiencing increasing weakness and/or persistent numbness, then it is time to consult a physician and get a specific diagnosis and treatment plan.

Kristin Batdorf is a chiropractor in Lansing, MI. She can be reached at (517) 316-1277.