3 Stretches To Decrease Wrist Pain From Typing: Carpal Tunnel Prevention

Is Typing Causing You Pain?

The digital age has brought new jobs, opportunities, and innovations. However, spending hours behind the computer has also brought about physical problems. Wrist pain is one of the most common, often from typing in uncomfortable, less than ergonomic positions. The pain is also a signal for carpal tunnel syndrome, a condition that’s becoming more and more frequent.

Beware carpal tunnel syndrome

Carpal tunnel syndrome is a common condition caused by pressure on the median nerve passing through the wrist. The median nerve passes through the carpal tunnel, a narrow passageway made of tendons and ligaments. Constant use of the hands and wrists can cause the tissue to become inflamed. The inflamed tissue presses on the nerve causing pain and weakness in the hand. To treat the issue, a doctor will first recommend rest. However, typing is unavoidable for some people. These 3 stretching exercises make work a bit easier by decreasing wrist pain.

1. Stretching out the wrist

Using a simple deep stretch can help reduce pain and improve the range of motion. Place the painful arm straight out with the fingers facing downward. Use the other hand to press on the top of the hand. Stretch the wrist and fingers down as far as possible and hold the position for 20-30 seconds. Release for a few seconds and try again. Repeat with the other hand if both hands have the same wrist pain.

2. Try stretching in the opposite direction

This exercise involves stretching the wrist and hand in the opposite direction of the first exercise. Sit at a table and rest the affected arm, letting the wrist hang over the edge. Start with the palm facing upward. Next, bend the hand toward the body with the fingers pointing to the ceiling. Hold the position for a few seconds, feeling the stretch in the wrist. Then bend the hand in the opposite direction. Repeat in each direction 5 times and switch arms if needed.

3. Getting a grip on wrist pain

Wrist pain and carpal tunnel can eventually reduce grip strength. For this exercise, a small rubber ball or stress ball is enough. Take the ball in the affected hand and squeeze as hard as possible, holding for 10-15 seconds. Perform 8-10 reps in each hand. Over time, the wrist, fingers, and grip strength will improve.

When stretching isn’t enough

These stretches can help relieve pain and discomfort. But for some, stretches may not be enough. If the pain is chronic, lasting several weeks without relief, see a doctor immediately. Other forms of treatment can work, including medication or a cortisone shot. Should these fail, carpal tunnel release surgery, a minimally invasive procedure, can help.

Take care of your wrists

Spending hours in front of a computer typing is becoming necessary and commonplace. However, the work could come at the expense of chronic wrist pain. If left untreated, the wrist pain can quickly turn into carpal tunnel syndrome. Simple stretches can help reduce pain and inflammation. If these recommendations don’t bring relief, seek help from a doctor right away.