Remote Work Ergonomics: How to Avoid Carpal Tunnel

Remote work is on the rise, offering freedom and flexibility that allows many to recalibrate their work/life balance. But when you log in remotely, spending hours a day at the keyboard, you risk developing an injury that can not only end your time working remotely — but put you out of work altogether.

Carpal tunnel syndrome (CTS) is more than a medical term; for many, it’s a painful reality brought on by the digital demands of our era. CTS is characterized by severe pain, tingling, and numbness in the hand, spreading from the thumb to the ring finger. Carpal tunnel syndrome impairs gripping and makes typing intolerable. 

The expansion of work-from-home opportunities may mean a rise in CTS cases. However, there are many ways to combat the conditions that lead to painful carpal tunnel syndrome. Read on to learn how to prevent CTS.

Understanding Carpal Tunnel Syndrome

Carpal tunnel syndrome results from undue pressure on the median nerve, which travels through a narrow passage known as the carpal tunnel. The median nerve is responsible for motor functions and sensations for the thumb and first three fingers. Excessive pressure on the nerve can cause compression or irritation, resulting in significant pain, swelling, numbness, and tingling sensations. 

While arthritis, hormone changes, and blood sugar disorders can intensify CTS, long hours of typing or gaming are the primary causes. Without mindful ergonomic practices, our digital work can set us up for excruciating pain.

Setting Up an Ergonomic Workspace

Creating an ergonomic workspace isn’t merely about comfort; it also ensures consistent well-being and productivity. Ergonomics is all about supporting proper body mechanics: 

• Ensure your desk and chair are of complementary heights — your feet should touch the ground comfortably while your elbows rest at a right angle. 
• Place your computer monitor at eye level so your head, neck, and shoulders maintain a healthy posture. 
• Consider ergonomic accessories like curved keyboards for natural hand position, cushioned wrist rests, and adjustable chair armrests.

These small changes can help protect you from debilitating CTS.

Periodic Breaks and Their Importance

Prolonged, unbroken work periods can contribute to CTS in a big way. Frequent breaks from the repetitive motions involved in typing and using your mouse can relieve the tension on your wrists. Stretch, flex, and rotate your wrists and fingers. Before dismissing frequent, brief breaks as a drain on your productivity, consider the impact of carpal tunnel syndrome. The National Institute of Health (NIH) reports the median time lost from work due to CTS is 27 days — longer than any other work-related injury except fractures. Further, they find that 18% of workers with CTS leave work entirely within 18 months.

Frequent, periodic breaks are an investment in your ability to continue to work. Set a timer on your computer or smartphone to reinforce the new habit!

Exercises and Stretches to Prevent CTS

Daily stretches and exercises are more than a good habit; they’re a protective shield against CTS. 

Here are five great practices to integrate into your work routine:

1. Wrist extension stretch: Extend your arm, palm down. Use your other hand to gently draw your fingers back.
2. Wrist flexion stretch: With your arm outstretched, palm upward, gently pull your fingers toward your body using your other hand.
3. Fist exercise: Fully spread your fingers, clench them into a fist, and release.
4. Prayer stretch: Press your palms together with your fingers straight up. Keep your hands close to your body, then slowly lower them toward your waist until you feel the stretch. Hold for 15 to 30 seconds. Repeat two to four times.
5. Hand shake: Think of shaking off excess water — briskly shake your hands and fingers.

Engaging in these movements routinely alleviates tension and encourages healthy circulation, a vital component in preventing CTS.

Voice-to-Text: A Game Changer

Once a sci-fi fantasy, serviceable voice-to-text apps offer tremendous relief to sufferers of CTS. You can also use these simple and often free apps to help prevent carpal tunnel syndrome. By embracing these tools, you can reduce typing hours considerably, diminishing the risk of repetitive stress. Switch to dictating some of your work, and work in some stretches and exercises while you do.

Additional Tips and Tricks for Preventing Carpal Tunnel Syndrome

A comprehensive approach is best for defending against carpal tunnel syndrome. Consider these additional strategies:

• Maintain proper posture: Good posture avoids undue stress on your wrists and hands.
• Use protective gloves: Fingerless or anti-vibration gloves can reduce the strain from repetitive tasks.
• Choose an ergonomic mouse: A vertical or gaming-designed mouse can provide more natural wrist positioning.
• Type lightly: Use a light touch on the keyboard to minimize muscle strain.
• Rotate tasks: Alternate between tasks to break the monotony and provide varied movements for your wrists.
• Keep wrist neutral: Avoid bending your wrist excessively up or down, especially when typing.
• Maintain warm hands: Cold can stiffen muscles; keep your workspace warm, or use hand warmers.
• Consider hand braces: They can offer support, ensuring your wrist maintains a neutral position.

Combining these tips with an ergonomic workspace and appropriate breaks and stretches can help prevent carpal tunnel syndrome.

Remote work offers unparalleled flexibility but also brings challenges like the threat of CTS. Adopting the preventive measures shared here helps prevent debilitating pain and potential surgery. Though regenerative medicine treatments offer promising remedies for carpal tunnel syndrome, prevention is preferable to a cure.