5 Cheap(ish) Things to Help With Carpal Tunnel Syndrome ...

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5 Cheap(ish) Things to Help With Carpal Tunnel Syndrome
Years ago, when Karen Jacobs was pregnant with her son Josh, she developed carpal tunnel syndrome (CTS), suffering through numbness and tingling in both of her wrists and hands. These days, she still has symptoms in her right side but says she has made them manageable by applying best practices of ergonomics—without the need for surgery or other medical interventions. Jacobs is an occupational therapist, board-certified ergonomist, and clinical professor at Boston University, and her experience and advice offer hope for others who are feeling numbness, tingling, tenderness, or pain in their hands or arms—or are concerned about getting carpal tunnel syndrome.
The good news is, it doesn’t have to cost a lot to mitigate this potentially debilitating and common condition, which affects people who use their computer or mobile devices all day, work with power tools, or otherwise hold their arms and hands in difficult positions that can cause strain. Many of the items below are essential for proper posture, too, whether or not you have CTS.
A timer or clock that reminds you to take breaks
Photo: Toggl
The most important thing you can do, according to Jacobs and other ergonomic experts, is to take breaks. Ideally, you should get up and move every 20 minutes, untethering yourself from your computer and anything else that aggravates your carpal tunnel, a passage in your wrist for the median nerve, which runs the length of your arm into your hand.
Whichever method you use, just remember to take those breaks. “Rest during and after work is important,” says Peter Keir, a professor in the Department of Kinesiology at McMaster University in Ontario. “Sounds simple, but we tend to push it when we need rest. Do you take your break each hour when a deadline is looming? Most of us don’t. Under this type of stress, there is evidence that muscle activity tends to be higher as well—so we don’t take rest when we need it the most.”
Voice-recognition software
Photo: Sarah Kobos
I once injured my right wrist, which made it impossible for me to type efficiently—a serious issue when I was working as a full-time freelance writer with tight deadlines. Thankfully, speech recognition is available on desktop computers and mobile devices (look in the accessibility settings to set it up). I used the Google Docs voice typing feature to get my writing done without further straining my wrist.
If you need greater accuracy and quicker transcription from voice to text, consider investing in less cheap-ish things such as Dragon speech-recognition software (Windows), which starts at $150 for home use. Pair that with a great microphone or headset for the ultimate in hands-free work at your computer.
An ergonomic keyboard or keyboard tray
Photo: Sarah Kobos
“Frankly, anything that promotes neutral postures is ideal,” Keir says. Keep your arms by your sides and your forearms and wrists parallel to the floor or slightly inclined toward your lap. A split ergonomic keyboard like the Microsoft Sculpt Ergonomic Keyboard is angled to keep your wrists in a more comfortable, neutral position. Keyboards without a number pad are also better for your posture because they don’t force you to extend your arm to move your mouse.
If you find that your keyboard is so high that you have to angle your fingers upward, consider installing a keyboard tray or getting an adjustable desk (the best ones aren’t cheap-ish, though) to lower the height appropriately.
A monitor arm or laptop stand
Photo: Michael Hession
This suggestion from Keir was a surprise to me, but it turns out that since the median nerve runs from your neck through your arms to your hands, poor neck posture and shoulder issues can affect your wrist. To keep your neck from bending down, you should set your computer display so that the top of the screen is about 2 to 3 inches above eye level, according to Cornell University’s ergonomic workstation guide.
A monitor arm like the Fully Jarvis could be the neck-saving desk accessory you need. If you use a laptop, get an adjustable laptop stand like the Rain Design iLevel 2.
A comfortable mouse or mouse alternative
Photo: Rozette Rago
There’s no one-size-fits-all mouse, and you can find plenty of traditional-mouse alternatives that are designed to be more ergonomic, such as a vertical mouse, a trackball, or a stylus with a graphics tablet. We like the Logitech M720 Triathlon mouse because it’s comfortable for a wide range of hand sizes. If you’re interested in a mouse alternative, Jacobs suggests ordering a few different options if you can return them. Try them out for a day, because what fits one person might not fit you.
What about wrist rests or wrist braces?
You might be wondering about the benefits of wrist rests or mouse rests, or splints or hand braces. Though popular, wrist rests and mouse rests haven’t been proven in research studies to demonstrate substantial benefits, Cornell University ergonomics professor Alan Hedge told us. In fact, Hedge says, “a wrist rest can actually increase pressure inside the carpal tunnel by compressing the undersurface of the wrist (take a look at your wrist and you’ll probably see blood vessels that shouldn’t be compressed!).” Jacobs says it’s better to float your hands above the keyboard and rest your hands on your lap when you’re not typing or using your mouse so you don’t put pressure on your wrists.
You can buy splints or hand braces online, but rather than self-treat frequent symptoms of carpal tunnel syndrome, you should see your doctor for an accurate diagnosis and personalized treatment. Ergonomic experts don’t recommend ordering such items without speaking to a health professional first. (Save yourself a trip: You can get advice through telemedicine.)
Finally, the most important things to remember are to be aware of how your body feels and to use devices properly. The most ergonomic keyboard won’t help if you bang forcefully on it, and the best mouse won’t alleviate hand strain if you grip it too tightly. Try to relax—your body will thank you for it.
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