Tips to Prevent Wrist Aches and Carpal Tunnel
Stay Healthy. Maintain a healthy body weight and a good cardiovascular system. An unhealthy body causes stress everywhere. Add that to any environmental stressors and you may have a problem.
Avoid poses that demand deep flexions on days when your wrists are flaring up. A lot of wrist pain comes from inflammation, and stretching will not help reduce that inflammation. If you are experiencing sudden pain impacting your ability to perform certain activities, just skip them for the day. Typically, wrist pain comes and goes, and you can do these activities on days when you are not experiencing a flareup.
Take an anti-inflammatory if your wrist pain is extreme. But, be warned, anti-inflammatories can mask the pain, so it's best to still avoid demanding postures until you are well enough to complete them sans medicine.
Buy a Wrist Brace. Wearing a wrist brace at night might help ease the symptoms of carpal tunnel syndrome. It’s common to sleep with the wrist flexed, which irritates the nerve and puts pressure on the carpal tunnel area. There are also custommade braces that can be worn during the day, including at work.
Pay Attention to Your Workstation. If you work at a desk job, it’s important to keep your hands in a “neutral” position, with your fingers in line with your forearms. If your wrist is in a neutral position, that really minimizes the risk of carpal tunnel syndrome. This might be easier with a desktop computer, since you can adjust them as needed. The most important thing is to be careful not to overextend your wrists while typing.
Take regular breaks to relieve stress. Take this opportunity to stretch and increase blood flow. You should break for at least 10 minutes for every hour of continuous work with 30-second micro-breaks every 10 minutes. Performing a warm up and cool down stretch will help as well.
Change your position and posture regularly. Change of position will call in different muscles, kind of like a relief pitcher, letting the first group rest.