Need wrist pain relief? Learn how to relieve carpal tunnel pain and discomfort with 7 simple tips. A common nerve disorder, carpal tunnel syndrome can be related to other medical conditions, such as rheumatoid arthritis, diabetes, hypothyroidism, and gout. Occupational tasks, including using vibrating hand tools, assembling small parts, and scrubbing, increase your risk for developing the disorder. With so many common risk factors, it’s no wonder carpal tunnel syndrome impacts 1 in 20 Americans. Symptoms include tingling, numbness, and pain spreading from your palm to your fingers. When the median nerve, which lies inside the narrow passageways that span the palm side of the wrist, gets compressed, these symptoms can occur. Treatment for Carpal Tunnel Syndrome Thankfully, carpal tunnel syndrome is very treatable. It's important to see a doctor for an exam, to rule out other issues and to learn what you can do to comply with treatments. While a doctor may prescribe pain relievers, administer cortisone shots, or even recommend surgery, there are many complementary steps that you can take to help ease discomfort as you heal. Whether the root cause is rheumatoid arthritis, diabetes, or something else, there's a lot you can do to help relieve the symptoms of carpal tunnel syndrome. 1. Buy a Wrist Brace Wearing a wrist brace at night might help ease the symptoms of carpal tunnel syndrome, according to a study published in the January–March 2015 issue of the Journal of Hand Therapy. It’s common to sleep with the wrist flexed, which irritates the nerve and puts pressure on the carpal tunnel area, says Lenore Frost, PhD, chief clinical director at Hand Therapy Associates in Woodbridge, Connecticut, and clinical associate professor at Sacred Heart University in Fairfield, Connecticut. Braces sell online for about $50, but Dr. Frost suggests that people ask their doctors for a recommendation. You can wear it during the day, too, notes Paul Sueno, MD, a physiatrist in Tacoma, Washington. If you do decide to use it in the daytime, just limit it to six hours. There are also custom-made braces that can be worn during the day, including at work. 2. Stretch Your Hands and Wrists Taking short stretch breaks during the day may open up the irritated nerve pathways that lead to the hand, says Frost. One of her favorite moves for people who work desk jobs is the “corner stretch,” which soothes the nerves in the shoulder and neck area before eventually calming the nerves near the wrists. To try it, find an empty corner. Then, place a palm and a forearm on each wall at a height that’s slightly above your shoulders; your elbows should form a 90-degree angle. With one foot in front of the other, keep your feet on the ground and bring your body forward until you feel a slight stretch in your chest. Hold for 10 seconds. (If it hurts, stop.) Repeat this every 45 minutes. 3. Try Hand Exercises Certain movements, called “tendon-gliding” exercises, which require tendons to extend to their maximum potential, may reduce the swelling around the median nerve, according to experts. A study published in August 2012 in the Journal of Orthopaedic Research found that these exercises could reduce a person’s symptoms, while people who just remained active and didn’t do these movements didn’t see any reduction in pain. 4. 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, says Dr. Sueno. “If your wrist is in a neutral position, that really minimizes the risk of carpal tunnel syndrome,” he says. This might be easier with a desktop computer, since you can adjust them as needed. Frost is adamant that people shouldn’t use laptops, while Sueno says that either is fine. The most important thing, he says, is to be careful not to overextend your wrists while typing. 5. Cool It Studies have produced conflicting results, but some experts say that icing your wrist may ease some of the pain from carpal tunnel syndrome. As Sueno tells patients, if icing helps, “go ahead and do it.” One pilot study published in February 2015 in the journal Medical Science Monitor suggested that Thermacare cold packs may be more effective at treating carpel tunnel syndrome symptoms than a low-level heat wrap. (The research was supported by a contract from Pfizer, the manufacturer of Thermacare products.) In the study, people held the cold pack on the palm side of their hand for 20 minutes. If that’s too long — and you start seeing redness or irritation — experts caution to take off the ice or other cold pack. 6. Consider a Supplement Experts disagree about whether vitamin B6 supplements can help people who are suffering from carpal tunnel syndrome. One study published in August 2013 in the Advanced Pharmaceutical Bulletin found that people who took a 120-milligram (mg) dose for three months experienced more pain relief at the end of the experiment than those who took a placebo. Sueno says, “B vitamins are important for nerve functioning,” but you should only try taking B6 if you’re deficient in the vitamin already — and in this case, only if your doctor approves. The maximum amount of B6 people should get is 100 mg a day, so you should only go over that amount under your doctor's supervision. Also, supplements may interact with other drugs, so be sure your doctor knows everything about your medication regimen, notes Sueno. 7. Ask About Acupuncture Even a short-term acupuncture treatment might give long-term pain relief. A study published in February 2011 in The Journal of Pain found that people who underwent eight sessions of acupuncture a month reported an improvement in their symptoms even about a year later. The research also found that this treatment worked even better than a course of oral steroids. The study authors suspect that acupuncture may increase the blood flow in the arteries that supply blood to the nerves. Source
