American Society of Hand Therapists - California Chapter

Prevent Carpal Tunnel Syndrome in Your Workplace

The incidence of carpal tunnel syndrome (CTS) is higher in office settings than in most other professions. CTS occurs due to overuse when pressure inside the tunnel increases due to increase in swelling in the area resulting in pressure on the nerve. Help prevent CTS by following these guidelines:

         The height of many computer keyboards creates tension in the wrists because you may need to bend your wrists to hit all of the keys. When using the computer,

Make sure the keyboard is at the right height. Table height is a writing height. Keep the keyboard at a lower level.

Make sure your shoulders are relaxed and elbow’s by your side at 90-100 degrees bend. Do not reach out to use the key board. Avoid using arm rests as they may put pressure on the nerve at the elbow.

Do not use a padded wrist rest. Do not rest and type, keep the wrist straight, play it like a piano. 

Place the keyboard on a negative incline, sloping downwards and away from you. This will enable to keep the wrist straight.

When mousing, the wrist should not move. Movement should come from small movements of the shoulder. The hump of the mouse should be in the palm of the hand. The wrist should not touch the table.  Use a large mouse i.e. a mouse the size of the hand (wrist crease to fingertips) Make sure the hand is relaxed on the mouse and not grasping the mouse tightly.

         Use break programs. Break programs are available for all computer types, ie. PC, Mac, UNIX etc. Based on the number of mouse clicks and keyboard strokes made these break programs pop up a reminder to take a short break. Stop typing every 30 minutes and stretch your entire Upper Body from neck to the fingers.  These exercises will keep your hands and wrists flexible and decrease the chances of acquiring CTS.

Get up and walk around often. This prevents back pain and will help in correcting your posture.

         Holding the telephone all day with your elbow bent can cause undue stress in the neck and shoulder musculature. If you spend much of your day on the telephone, you need to switch to a headset. Not only will the headset help prevent CTS, but it can also alleviate neck and upper back pain.

         When performing repetitive gripping activities, make every effort to keep your wrists straight.  Research has shown that when the wrist is straight, that this position produces the least amount of pressure in the carpal tunnel. Stop every 30 minutes and stretch your fingers and wrist backwards while keeping the elbow straight five to 10 times to maintain flexibility.

Perform daily strengthening exercises for the upper back muscles to improve or maintain correct posture.

         If you have numbness and tingling in the hands, primarily the thumb, index, and/or long fingers or the presence of an electric-like shock in your hands, you may have CTS. Ask your doctor for a referral to a hand therapist and get proper treatment -- a small injury to the hand or arm can become a serious long-term disability if neglected. 

Preventive Measures Can Reduce Strain Injuries

Work-related strain or other repetitive injuries can result in reduced productivity and increased worker compensation costs. Just as machines need preventive maintenance to operate at full capacity, physical job duties must be evaluated to prevent injuries and ensure your staff is performing optimally. Follow these suggestions to help prevent strain and repetitive injuries in your facility.

          Arrange for our therapist to make a site visit to assess your work settings. The therapist can help identify high-risk areas and recommend alternate configurations to reduce employee risk.

          Sometimes different tools are needed. If workers themselves start to add padding or modify how they are doing something, then the tools being used need to be re-evaluated for their effectiveness.

          Take 30 second breaks every 30 minutes when performing repetitive activities. Use this time to stretch the muscles in the opposite direction from your working pattern.

          If possible, break up your day with different activities to avoid over-repetition with one activity. If you do injure yourself in the area from your hand to your shoulder, be sure you see a medical doctor who specializes in this area and get proper treatment -- a small injury to the hand or arm can become a serious long-term disability if neglected.

           If you have a repetitive motion injury, have your doctor refer you to a certified hand therapist to assist in keeping you pain free while working.