Amelia Grant

Carpal tunnel syndrome (CTS) occurs when the median nerve, which runs through a narrow canal in the wrist called the carpal tunnel, becomes compressed. This nerve controls sensation and movement in the thumb and first three fingers, and its compression can lead to pain, tingling, and numbness. The condition often develops gradually and can worsen over time if left untreated.

Several factors can contribute to carpal tunnel syndrome, including medical conditions like diabetes, thyroid disorders, and rheumatoid arthritis, as well as fluid retention during pregnancy or menopause. Repetitive wrist movements, such as typing or assembly work, can also increase the risk of developing CTS.

If you are experiencing symptoms like numbness, tingling, or hand or wrist pain, it’s essential to address them early. Below are five effective ways to manage carpal tunnel syndrome at home.

1. Use cold therapy and massage

Cold therapy is a simple and effective way to reduce swelling and inflammation in the wrist. Applying a cold pack to the affected area can help relieve discomfort, but it may also make the muscles and tendons stiff. To counteract this, follow cold therapy with a gentle massage to promote blood circulation and keep the muscle fibers flexible.

Massaging the wrist can help prevent the fibers from sticking together, which can happen due to inflammation. Aim to massage the area for a few minutes after applying ice. This combination of cold therapy and massage can help reduce pain and improve mobility over time.

2. Perform wrist stretches

Wrist exercises and stretches can alleviate pressure on the median nerve and improve circulation. Simple stretches can be done throughout the day, whether at work or during downtime. One easy exercise recommended by the American Academy of Orthopaedic Surgeons involves making a fist and then slowly extending your fingers straight. Repeat this motion five to ten times.

If fluid retention is contributing to your symptoms, such as during pregnancy, try to elevate your hands and wrists frequently to reduce swelling. Incorporating these stretches into your daily routine can make a significant difference in relieving discomfort.

3. Try physical therapy or manual therapy

Physical therapy can be an excellent non-invasive option for managing carpal tunnel syndrome. Techniques like manual therapy focus on improving wrist and hand function while reducing pain. According to research published in the Journal of Orthopaedic & Sports Physical Therapy, physical therapy can be just as effective as surgery for many people with CTS.

In the study, participants who received physical therapy showed significant improvement in wrist function and pain relief, often outperforming those who underwent surgery in the short term. If your symptoms persist despite home care, consider consulting a physical therapist to explore this option.

4. Wear nighttime wrist splints

Wearing a wrist splint at night can help alleviate symptoms of carpal tunnel syndrome by keeping the wrist in a neutral position. Many people unknowingly bend their wrists while sleeping, which can worsen the pressure on the the median nerve. A splint prevents this and helps keep the carpal tunnel open, reducing nerve compression.

If repetitive tasks during the day also aggravate your symptoms, consider wearing a wrist splint during these activities as well. Over-the-counter splints are widely available, or you can consult a healthcare provider for a custom-fitted option.

5. Prioritize rest and ergonomic adjustments

Rest is one of the most straightforward yet effective ways to treat carpal tunnel syndrome. If you suspect that a particular activity is causing your symptoms, pause or modify that activity to give your wrist a break. Once the symptoms improve, you can gradually resume the activity with better ergonomic practices.

At work, ergonomic adjustments can make a big difference. Consider switching to an ergonomic keyboard or mouse to keep your wrists in a neutral position. Adding a padded wrist rest or adjusting the height of your desk and chair can also reduce strain on your wrists.