You may want to wear a brace during the day as well, depending on what kinds of activities typically cause you pain. You can buy a brace at any drug store, or your doctor may suggest that you have a custom one made for you. [2] X Research source
Propping your arms up on pillows while you sleep may help relieve tension and reduce pain. If you are sleeping on your side, make sure the side affected by carpal tunnel is on top. Place a pillow in front of you and place the affected hand on the pillow. You may need to experiment with the height of the pillow to find the most comfortable position for you.
You may want to try wrapping a towel around your elbow so that it is difficult to bend. This may help you train yourself to keep your arm straight at night.
If you find yourself waking up needing to ice your wrists on a regular basis, you may want to get into the habit of icing before bed every day. You can also do this throughout the day as needed.
Extend your forearm out straight, but keep your elbow bent. Use your other hand to push your four fingers down towards the floor, opening your wrist. Hold this stretch for up to 15 seconds. Use your other hand to push your thumb and index finger down. Hold this for up to 15 seconds. Make a fist and observe the inside of your wrist. You should notice a small gap appear between your bones and tendons. Place your opposite thumb in this space and apply pressure for 30 seconds. You will probably notice that your fist automatically releases, which is fine. Place the base of your opposite index finger on the back of your hand where your wrist creases. Note the location of the tip of your index finger, and then use your opposite thumb to apply pressure to this spot as you lift your arm up. Keep lifting and applying pressure for 30 seconds.
Aspirin, ibuprofen, and naprosyn are all NSAIDs. Be sure to talk to your doctor about your dosing, and never take more than the recommended dose.
Hold your arms straight out in front of you with your palms facing down. Bend your wrists towards you so that all ten fingers are facing up towards the ceiling, and hold this position for five second. Relax and straighten your wrists. Make a tight fist with both hands. Bend your wrists away from you so that all ten fingers are pointing towards the floor, and hold this position for five seconds. Relax and straighten your wrists. Wait five second before repeating.
If you don’t want to take classes at a studio or gym, you can purchase a video or find a free one online. Then you can practice your yoga in your own home whenever it is convenient for you.
Anything that puts a lot of pressure on the heel of your palm (like push-ups) Activities that require constant back and forth movement of your wrist (like typing, sewing, or playing video games) Forceful grasping (like using garden clippers) Expose your hands to vibration (like using power tools)
Your hand therapist may also request that you do exercises at home between appointments. If you want your condition to improve, it’s very important that you do them as instructed.
Steroid injections are commonly used to relieve pain from carpal tunnel syndrome. Botox injections may also help your condition.
Acupuncture involves the use of small needles, while cupping involves placing a series of glass cups on the body’s pressure points to create suction.
Carpal tunnel release surgery involved cutting the tissue around the medial nerve in order to release the pressure. There are two types of carpal tunnel surgery: open release surgery requires a two-inch long incision, while endoscopic release surgery requires two smaller incisions, which may reduce the patient’s pain and recovery time. It can take several months to fully recover from carpal tunnel surgery, although you may experience relief of your symptoms immediately after the procedure.
Sometimes, carpal tunnel can be aggravated by extra swelling due to pregnancy. If that’s the case, keep in mind that the symptoms are often relieved once your baby is born. Just wear a brace to help stabilize your wrist while you’re sleeping. [16] X Expert Source Karen Litzy, PT, DPTPhysical Therapist Expert Interview. 27 August 2020.
