Do you work at a computer all day and end up with wrist pain? Do you work more remotely than in the office? Take breaks more often and stretch your arms so as not to become a victim of carpal tunnel.
Mouse bite syndrome — this is what people call carpal tunnel syndrome. The tendons of the muscles of the hand and the median nerve pass through the carpal tunnel (tunnel). It is responsible for the movement and sensitivity of the fingers. But these functions are impaired if the nerve is pinched. The reason is the daily bending of the hand in the wrist and the need to make frequent small movements with it when working with the mouse.
At risk — not only office workers, but also artists, musicians or people involved in needlework: long work with a brush or needle can also injure the wrist. Tension of the hand and fingers when typing SMS can also lead to tunnel syndrome. So at risk are people who use their mobile phone too often and actively. Now, when many of us have switched to remote work and began to spend even more time on computers and gadgets, even more people have encountered tunnel syndrome.
The median nerve declares its “infringed” rights quickly. Listen to yourself: have you noticed these symptoms in yourself?
● Tingling, numbness in the fingers. Usually, discomfort occurs a few hours after work or at night.
● Pain from hand to shoulder. Wrist hurts.
● It became more difficult to hold small objects (pen, phone) in hands.
The more “yes” answers, the more likely it is that carpal tunnel has developed. Consultation of the neurologist or the surgeon is necessary.
There is a test to determine the early stage of this disease. Clench your fingers into a fist and point it towards you, bending your hand at the wrist. Take one minute. If you feel weak, numb or tingly, this is not a good sign. To find out why your wrist hurts, go to the doctor — he will make an accurate diagnosis.
Tunnel syndrome: what to do
In the initial stages of the disease, cold helps relieve pain and swelling. Several times a day, direct a jet of cold water to your wrist, do contrast hand baths. Anti-inflammatory drugs, acupuncture, injections of corticoid hormones, shock wave therapy are also used. When the disease is advanced, surgery is recommended.
For prevention. While working, make sure that the brush is straight and lying on the table as far from the edge as possible. The elbow should be on the table. After every hour of work, take a break for 10 minutes and stretch your brushes. If you work remotely, try to spend no more than the allotted time at the computer, otherwise you will face not only tunnel syndrome, but also myopia, as well as stress from overwork and lack of communication with other people.
- Squeeze the small rubber ball alternately between your fingers and palms.
- Press your palms together at chest level and move them up and down several times.
- Clench your fingers into a fist and rotate the brushes in different directions. Press your thumb in turn against all the others so that you feel resistance.
These exercises improve blood circulation in the muscles of the wrist and contribute to their stretching, which is an important element in the prevention of carpal tunnel syndrome.