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I suggest improving your ergonomics, and taking short stretching breaks several times per day.
I had this problem for a decade. Doctors told me to rest more and not to try exercises or I'd make it worse. Over time, it kept getting worse until it became unbearable. Finally I demanded to see a physical therapist, and they fixed me in 12 weeks. Here's what they suggested (in addition to exercise and massage):
Ergonomics:
Thighs should be parallel to / level with the floor (adjust seat if needed)
Back should be strait and shoulders should be back (no slouching)
Keyboard should more or less be on your lap. Use a keyboard drawer or stand if necessary to achieve this, but don't be reaching up to a keyboard that is sitting on top of a desk or table top.
Keyboard should be flat (don't use the little legs that tilt the keyboard up at the back as the increases wrist strain)
Mouse should be level with keyboard and to the side of it within easy reach
Your arms and wrists should not be putting significant weight or pressure on chair arms. You are better off with no arms at all than arms that are a bit too high or arms that are low enough that you constantly lean your elbows on it. A bit of support is nice, but you don't want much pressure to reduce circulation
Consider switching to an ergonomic keyboard and kensington trackball mouse. You will hate the transition, but after a week or so you will be very glad that you did (assuming you can touch type). I like these:
http://www.flickr.com/photos/owenblacker/136383806/
http://www.flickr.com/photos/24439146@N02/3229944178/
The split keyboard greatly alleviates tension on the wrists, and the big trackball forces you to use larger gestures and more arm muscles instead of leaving all of the strain on your wrist and finger tips. It also relieves strain because you don't have to grip it to move the ball around.
Stretching suggestions 2-3 times daily:
(see a physical therapist and doctor before doing this, but it works for me)
Sit in your chair and slowly roll your head around to loosen neck muscles. Do a few slow exaggerated shrugs, taking care to move your shoulders around in an almost rolling motion. (Sounds crazy, but the tendons and nerves run all the way up your arms so keeping the neck and shoulders in good shape is important too.)
Extend your arm out in front of you, palm outwards like you are commanding a halt. Use your other hand to grasp your fingers and GENTLY pull them towards you. Go slow and gentle as if you are having problems this area will be tight and sore. Hold this for several seconds. Repeat. Now extend the same arm but this time with your fingertips down and your wrist bent down. Grasp the fingertips from below with the other hand and gently pull towards to you stretch.
Nerve Stretch:
Stand near and perpendicular to a wall.
Extend your arm towards the wall and place your hand on the wall. Your fingers should be pointing backwards and slightly downwards, and your palm should be flat against the wall. Your arm should be straight, and even with you shoulder. Once in position, gently lean your head away from the hand on the wall. If done right, you'll feel some stretching all along the top of your forearm, but no excessive strain on the inside of your elbow.
Doorway stretch:
Find a doorway and stand inside of it. Place one arm on the door frame, palm to the frame and fingers pointing up. (Think of how your arm fits on a butterfly press machine). Lean into the doorway, using that hand/arm to hold your weight. Hold the stretch for a few seconds and repeat.
Chair Stretch:
If you have a sturdy chair without arms, sit in it with your back straight. Let one arm fall down at your side. Reach down with that hand hand and grasp the bottom of the seat firmly. Lean your head away from that hand that is holding the chair. Let the head lean pull your upper body away from that hand until you fell a good stretch.
Stretching might seem a pain at first, but the full routine only takes about five minutes and you can do most of it easily from within an office or cubicle and it really helps relieve the strain.
Final tip:
If you find that your wrists wake you up hurting in the middle of the night, or hurt more in the mornings when you wake up, you probably are curling your wrist up while you sleep. This makes things much worse. Try wearing a carpal tunnel splint on the affected wrist at night while sleeping for a few weeks while you work on the stretches and ergonomic changes. If at all possible, don't wear the brace the rest of the time as this could make the wrist weaker because it could become too dependent on the brace.
I had this problem for a decade. Doctors told me to rest more and not to try exercises or I'd make it worse. Over time, it kept getting worse until it became unbearable. Finally I demanded to see a physical therapist, and they fixed me in 12 weeks. Here's what they suggested (in addition to exercise and massage):
Ergonomics:
Thighs should be parallel to / level with the floor (adjust seat if needed)
Back should be strait and shoulders should be back (no slouching)
Keyboard should more or less be on your lap. Use a keyboard drawer or stand if necessary to achieve this, but don't be reaching up to a keyboard that is sitting on top of a desk or table top.
Keyboard should be flat (don't use the little legs that tilt the keyboard up at the back as the increases wrist strain)
Mouse should be level with keyboard and to the side of it within easy reach
Your arms and wrists should not be putting significant weight or pressure on chair arms. You are better off with no arms at all than arms that are a bit too high or arms that are low enough that you constantly lean your elbows on it. A bit of support is nice, but you don't want much pressure to reduce circulation
Consider switching to an ergonomic keyboard and kensington trackball mouse. You will hate the transition, but after a week or so you will be very glad that you did (assuming you can touch type). I like these:
The split keyboard greatly alleviates tension on the wrists, and the big trackball forces you to use larger gestures and more arm muscles instead of leaving all of the strain on your wrist and finger tips. It also relieves strain because you don't have to grip it to move the ball around.
Stretching suggestions 2-3 times daily:
(see a physical therapist and doctor before doing this, but it works for me)
Sit in your chair and slowly roll your head around to loosen neck muscles. Do a few slow exaggerated shrugs, taking care to move your shoulders around in an almost rolling motion. (Sounds crazy, but the tendons and nerves run all the way up your arms so keeping the neck and shoulders in good shape is important too.)
Extend your arm out in front of you, palm outwards like you are commanding a halt. Use your other hand to grasp your fingers and GENTLY pull them towards you. Go slow and gentle as if you are having problems this area will be tight and sore. Hold this for several seconds. Repeat. Now extend the same arm but this time with your fingertips down and your wrist bent down. Grasp the fingertips from below with the other hand and gently pull towards to you stretch.
Nerve Stretch:
Stand near and perpendicular to a wall.
Extend your arm towards the wall and place your hand on the wall. Your fingers should be pointing backwards and slightly downwards, and your palm should be flat against the wall. Your arm should be straight, and even with you shoulder. Once in position, gently lean your head away from the hand on the wall. If done right, you'll feel some stretching all along the top of your forearm, but no excessive strain on the inside of your elbow.
Doorway stretch:
Find a doorway and stand inside of it. Place one arm on the door frame, palm to the frame and fingers pointing up. (Think of how your arm fits on a butterfly press machine). Lean into the doorway, using that hand/arm to hold your weight. Hold the stretch for a few seconds and repeat.
Chair Stretch:
If you have a sturdy chair without arms, sit in it with your back straight. Let one arm fall down at your side. Reach down with that hand hand and grasp the bottom of the seat firmly. Lean your head away from that hand that is holding the chair. Let the head lean pull your upper body away from that hand until you fell a good stretch.
Stretching might seem a pain at first, but the full routine only takes about five minutes and you can do most of it easily from within an office or cubicle and it really helps relieve the strain.
Final tip:
If you find that your wrists wake you up hurting in the middle of the night, or hurt more in the mornings when you wake up, you probably are curling your wrist up while you sleep. This makes things much worse. Try wearing a carpal tunnel splint on the affected wrist at night while sleeping for a few weeks while you work on the stretches and ergonomic changes. If at all possible, don't wear the brace the rest of the time as this could make the wrist weaker because it could become too dependent on the brace.
source(s):
I am definitely not a doctor, but this is what worked for me at the advice of a physical therapist.
I am definitely not a doctor, but this is what worked for me at the advice of a physical therapist.
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Wow! Did not expect such a detailed response! Thank you for investing the time and the energy into writing this.
I find your advice on stretches particularly helpful. My friend showed me some stretches that a physio therapist thought him recently, and they are very similar to the ones that you are suggesting. I find that stretching more often during the day is not only good for me physically, but also helps me to stay awake mentally.
Ps My wrist is allot better after taking this weekend off and climbing table mountain (I life in Cape Town). It always helps to clear both body and soul.
I find your advice on stretches particularly helpful. My friend showed me some stretches that a physio therapist thought him recently, and they are very similar to the ones that you are suggesting. I find that stretching more often during the day is not only good for me physically, but also helps me to stay awake mentally.
Ps My wrist is allot better after taking this weekend off and climbing table mountain (I life in Cape Town). It always helps to clear both body and soul.
Repetitive motion contributes to CTS. Rest and proper wrist/hand movements are best.
I recommend resting it if its really bugging you, try not to use your wrist to much. I knew someone who had carpal-tunnel and they tried not to use the computer very much because it was hard on their wrist until she got an ergonomic keyboard.
If it's only mild, rest is good.
If it gets worse and it's related to computer work, you can hardly give up work. Then you can consider a mouse that's operated with your feet like http://www.cleverandeasy.com/Multimedia/nohands-mouse-avoid-rsi-and-carpal-tunnel-syndrome.html and/or an ergonomic split keyboard.
If it gets worse and it's related to computer work, you can hardly give up work. Then you can consider a mouse that's operated with your feet like http://www.cleverandeasy.com/Multimedia/nohands-mouse-avoid-rsi-and-carpal-tunnel-syndrome.html and/or an ergonomic split keyboard.
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It's ridiculously expensive and worth every penny. The software is fantastic (standard Kensington driver) and lets you assign your own macros to the many buttons. You can map them to menu shortcuts, have it type any string of characters (even a username, tab and password if you aren't too security conscious), launch programs and more:
http://www.amazon.com/Kensington-Trackball-Direct-Buttons-Windows/dp/B00006B8NS/ref=sr_1_43?ie=UTF8&s=electronics&qid=1252081677&sr=8-43
I already have one and am still thinking of buying it for when the ball bearings go out since these are getting harder to find now.