The Role of Ergonomics in Preventing and Managing Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a common condition that affects millions of people worldwide, particularly those who engage in repetitive hand movements, such as office workers, trade workers, and musicians. In addition to micro-invasive surgery, one of the most effective ways to prevent and manage CTS is through proper ergonomics.
What is Ergonomics?
Ergonomics is the science of designing and arranging workspaces, tools, and tasks to fit the capabilities and limitations of the human body. Proper ergonomic practices aim to reduce strain and discomfort while improving efficiency and productivity. When applied correctly, ergonomics can help minimise the risk factors associated with CTS and alleviate its symptoms in those already affected. We have categorised these into two sections: preventing Carpal Tunnel Syndrome, and managing it.
Preventing Carpal Tunnel Syndrome with Ergonomics
Prevention is always better than cure, and incorporating ergonomic principles into daily activities can significantly reduce the likelihood of developing Carpal Tunnel Syndrome.
Proper Desk and Workstation Setup
A well-arranged workstation can prevent unnecessary strain on the wrists and hands. Key considerations include:
• Keyboard and Mouse Positioning: The keyboard should be at elbow height, and wrists should remain in a neutral position. The mouse should be within easy reach and used with minimal wrist movement.
• Wrist Support: Using an ergonomic wrist rest or keyboard tray can help maintain a straight wrist position, reducing pressure on the median nerve.
• Chair and Desk Height: A chair with adjustable height and proper lumbar support ensures the user maintains good posture, reducing strain on the arms and wrists.
Proper Typing Techniques
Incorrect typing techniques can contribute to the development of CTS. To prevent strain:
• Keep wrists straight and relaxed while typing.
• Use a light touch on the keyboard to minimise forceful finger movements.
• Take regular breaks to stretch and relax the fingers and wrists.
Use of Ergonomic Tools
Ergonomic keyboards, split keyboards, and vertical mice are designed to reduce wrist strain by promoting a more natural hand position. These tools can be particularly beneficial for individuals who spend long hours working on a computer.
Frequent Breaks and Stretching Exercises
Regular breaks help relieve tension in the hands and wrists. Simple exercises such as wrist stretches, finger flexing, and shoulder rolls can improve circulation and reduce stiffness. The 20-20-20 rule—taking a 20-second break every 20 minutes—can also help reduce strain.
Managing Carpal Tunnel Syndrome with Ergonomics
For individuals already experiencing Carpal Tunnel Syndrome, ergonomic interventions can help manage symptoms and prevent further progression.
1. Wrist Splints
Wrist splints keep the wrist in a neutral position, reducing pressure on the median nerve. Wearing splints at night can be especially helpful, as people often bend their wrists during sleep, exacerbating symptoms.
2. Adjusting Work Habits
Reducing repetitive tasks, alternating hands when possible, and using voice recognition software to minimise keyboard use can help alleviate symptoms. Keeping hand movements as natural and relaxed as possible is key to minimizing strain.
3. Ergonomic Workstations for Recovery
For those recovering from CTS, an ergonomic workstation setup is crucial. Adjustable standing desks, cushioned wrist rests, and lightweight input devices can significantly aid recovery while preventing further irritation.
Carpal Tunnel Syndrome can be debilitating, but proper ergonomic practices can play a crucial role in both prevention and management. By setting up a well-designed workstation, using ergonomic tools, practicing correct typing techniques, and taking frequent breaks, individuals can reduce their risk of developing Carpal Tunnel Syndrome and manage existing symptoms effectively. Whether at work or home, prioritising ergonomics is a small but significant step toward maintaining wrist health and overall well-being. If ergonomics is not helping to the level you need, it may be time to consider what the next steps are for long lasting symptom relief. Book an initial consult with one of our Doctors to find out more today.