Does your job require you to spend long hours at a desk, diligently typing away on a keyboard? This sedentary lifestyle can lead to various health issues, such as Carpal Tunnel Syndrome (CTS). CTS occurs when the median nerve, which runs from your forearm into the palm of your hand, becomes compressed or squeezed at the wrist. The condition can cause pain, numbness, tingling, and weakness in the hand and arm, affecting work productivity and even simple daily tasks.
Fortunately, with proactive measures, office workers can significantly lower their risk of CTS and avoid complications like the necessity for hand surgery. Advanced Hand, Wrist & Nerve Centre, a hand specialist in Singapore, has compiled these effective prevention tips. Keep reading to discover more.
Maintain proper posture
Maintaining proper posture is crucial in preventing not just Carpal Tunnel Syndrome but a range of other musculoskeletal issues as well. When sitting at your desk, keep your feet flat on the floor and knees at a 90-degree angle while maintaining a relaxed, upright posture. Ensure your computer screen is at eye level to reduce strain on your neck and position your keyboard and mouse within easy reach without overextending your arms. Moreover, try not to slouch or lean forward too much when typing or using a mouse, as this may place unnecessary strain on your hands and wrists.
Use ergonomic equipment
Experiencing stiffness or discomfort during work hours? Investing in ergonomic equipment for the office can significantly alleviate these issues and help prevent CTS and even TFCC injuries. Consider furnishing your workstation with an ergonomic chair that provides adequate lumbar support and allows for height and angle adjustments to maintain a neutral posture. Your desk height should be adjusted to ensure that your elbows rest comfortably at your sides while typing, and your wrists remain neutrally positioned without bending forward or downward.
Additionally, choose keyboards and mice designed with ergonomic features, such as split designs and built-in wrist rests for keyboards, and ergonomic mice that fit comfortably in your hand. These ergonomic workspace tips can work wonders in reducing strain on your wrists, fingers, and overall health.
Practise good typing techniques
Proper typing techniques can contribute significantly to preventing repetitive strain injuries. Therefore, it is crucial to pay attention to how you position your hands and wrists while typing to minimise strain and discomfort. Position your keyboard so that your wrists are in a straight position, and your hands hover comfortably above the keys. Avoid the temptation to rest your wrists on hard surfaces, as this can increase pressure on the nerves and tendons in your wrists and hands.
Additionally, refrain from using excessive force while typing; instead, focus on using a delicate touch and letting your fingers slide over the keys. Taking regular breaks to stretch your fingers, hands, and wrists can also promote wrist health for office workers, aiding in relaxation and recovery.
Learn more: 10 Best Exercises To Ease The Symptoms Of Carpal Tunnel Syndrome | Advanced Hand
Carpal Tunnel Syndrome is a common concern for office workers, but it is preventable with the right strategies. By implementing these simple adjustments into your daily routine, you can experience improvements in your long-term hand and wrist health worth making the effort for.
Whether you’re dealing with Carpal Tunnel Syndrome, hand infections, or other hand-related issues, our female hand surgeon Dr. Jacqueline Tan, is committed to helping you regain comfort and function. Reach out to learn more about the treatment options available.
