7 Habits to Prevent Carpal Tunnel Syndrome
                     7 HABITS TO 
PREVENT 
CARPAL 
TUNNEL 
SYNDROME
http://www.virtualphysicaltherapists.com/
Are you worried about getting Carpal Tunnel Syndrome, or do you already have some 
warning signs of pain, tingling, and numbness in your thumb and wrist? If your job or 
favorite pastime places strain on your wrist, you should learn ways to minimize the 
stress to prevent trauma and downtime from employment and your favorite hobbies. 
The good news is that with a little bit of education, there is a lot you can do to 
protect yourself and prevent your symptoms from getting worse.
Carpal Tunnel Syndrome is caused by 
compression of your median nerve as it 
goes through a narrow “Carpal” tunnel 
to your wrist. The median nerve 
provides sensation to your thumb and 
first three fingers. Overuse, trauma, 
and inflammatory medical conditions 
can cause swelling in your wrist, 
reducing the space through the tunnel, 
and causing your nerve to get 
squeezed, resulting in symptoms.
If compression is the cause of Carpal Tunnel Syndrome, reducing the pressure on 
the median nerve while it travels across the wrist is critical. Reducing the stress and 
strain on your hands and wrists will help reduce and may even prevent symptoms. 
If you are symptomatic a physical or occupational therapy consult is beneficial as 
they will evaluate and outline a specific program tailored to your specific needs.
7 Habits to Prevent 
Carpal Tunnel Syndrome
1. Maintain good posture 
Poor posture causes you to drop your head forward and round your 
shoulders. This posture causes stress on the bones, muscles, discs, 
and nerves in your neck and can set off a chain reaction that can 
lead to problems with the median nerve. Short periods of slouching 
are acceptable, but when we slouch all day and sleep in the same 
position, the muscles, bones, and disc constantly get the same 
pressure which eventually leads to breakdown. Maintaining good 
posture more than poor is critical to reducing musculoskeletal 
problems.
2. Keep Wrist Neutral
Keeping your wrist in a straight, neutral position takes the 
pressure off your median nerve. Using your wrist at end range 
positions of flexion or extension stresses the median nerve.
3. Night Brace
Wearing a wrist brace when you sleep will prevent you 
from sleeping with your wrist in an extreme position of 
being flexed or extended. It might also help to wear it 
during activities that trigger your symptoms.
4. Give Yourself a Break
If your work or hobby requires intense use of your wrist 
and hands, give yourself a break every hour. Go for a 
short one-minute walk around the house. Stretch your 
whole body into extension by leaning backward. (Sitting 
places you in a flexed posture.) A ten-minute break 
every hour is ideal. This is especially important if you 
use tools that vibrate or make you apply a lot of force.
5. Stretch Often
When you take those breaks, perform simple wrist 
stretches:
Prayer Stretch
Step 1: Put your hands together under your chin 
in a prayer position.
Step 2: Push your hands down to your waist 
until you feel a moderate stretch. Hold for up to 
30 seconds. Repeat between two and four times.
   Finger Abduction
1. Make a fist
2. Release your fingers and fan them out. 
3.Stretch them as far as you can. Repeat 5-10 
times
6.  Change It Up
Try to avoid using the same hand and wrist motions repeatedly. For example, if 
you have a task that you always do with your right hand, do it with your left 
instead. Or, mix up your tasks as much as possible to give your muscles a break.
7.  Anti-inflammatory diet 
Inflammation is a protective mechanism that allows your body to defend itself against 
infection, illness, or injury. It can also occur on a chronic basis, which can lead to 
various diseases. Eating unhealthy foods, drinking alcohol or sugary beverages, and 
getting little physical activity are all associated with increased inflammation. Choose a 
balanced diet that cuts out processed products and boosts your intake of whole, anti-
inflammatory, antioxidant-rich foods. Avoid or minimize sugary foods and beverages, 
processed meat, excessive alcohol, and foods high in refined carbs and unhealthy fats.
If you would like to be seen by one of our specialists – simply create an account and 
schedule now! 
VIRTUAL 
PHYSICAL 
THERAPISTS
[email protected]
HTTP://WWW.VIRTUALPHYSICALTHERAPISTS.COM/
1
1