Carpal tunnel syndrome can be a really uncomfortable condition that causes burning, tingling, or numbness in your thumb, index finger, middle finger, and half of the ring finger—the area in your hand that's supplied by the median nerve. These symptoms can affect one or both of your hands and are often worse at nighttime. You might have noticed that you try to shake your wrist to get rid of the symptoms, and over time, you may even lose grip strength in your hand, making it difficult to do things like opening jars and buttoning your shirt.

In this blog post, we'll cover some ways you can help alleviate carpal tunnel symptoms at home and discuss when you should see your doctor.

First and foremost, try to avoid repetitive hand or wrist movements and take regular breaks from tasks that precipitate symptoms. Often, this is when you're typing at a computer and your wrist is in an awkward position, or you're using a mouse. It might also be when you're driving long distances. If this is the case, you might be entitled to a workplace assessment if there's a work-based component exacerbating your symptoms. For example, if you're sitting for many hours at your desk using a computer as part of your job and you've developed these symptoms, I encourage you to speak to your boss and ask for a referral to an occupational health specialist.

An occupational health specialist can help you manage your working environment and make it more ergonomic. Consider things like an ergonomic mouse and keyboard to relieve symptoms and prevent them from coming back.

The second thing to consider is using a wrist splint in a neutral position at nighttime. These can be purchased online or at your local pharmacy, and you need to wear it every night for at least six weeks. I've included some links to wrist splints in the description box of the video to give you some ideas of what these are and where you can get them from.

Next, hand exercises and median nerve mobilization techniques can be very beneficial. Here are three exercises you can try at home:

1. **Finger Spread Exercise:** Start with your fingertips touching and pointing down towards the floor. Spread your fingers as far apart as possible and steeple the fingers by separating the palm of the hands but keeping those fingers together. Put your hands down, spread the fingers, and push the palms out.

2. **Hand Shaking:** This is as straightforward as it sounds. Shake your hands like you've just washed them and are trying to air dry them. Do this for a minute or two every hour to keep the flexor muscles of your hands and the median nerve from getting cramped and tight during the day.

3. **Wrist Flexor Stretch:** This is the deepest stretch of the three exercises, so you may find it slightly difficult or uncomfortable. Extend your arm out in front of you with the palm facing upwards. Bend your wrist back and point the hand towards the floor. With the other hand, gently bend the wrist further back until you feel a stretch, usually in the forearm. Hold this stretch for about 15 to 30 seconds and repeat it three or four times.

Another tip is to apply cold packs three to five times a day for five minutes at a time to help reduce the pain in the affected area.

When should you see your doctor? If your symptoms don't improve after six weeks of trying these methods, you'll likely need to seek medical input. Similarly, if your symptoms worsen or new issues develop, such as weakness in the hand, you should seek a medical opinion. Your doctor might discuss offering you a steroid injection, which may be carried out in primary care if there's appropriate expertise. Otherwise, they may refer you to a local musculoskeletal service or an orthopedic surgeon, depending on the available local pathways.

If all conservative at-home treatments don't work, you might need to be referred to a specialist who will conduct further investigations, such as nerve conduction studies. The final option, if deemed appropriate and weighing the risks and benefits, is carpal tunnel surgery. However, this does have certain risks, such as developing a sensitive scar, neurovascular damage, or ongoing pain. Carpal tunnel syndrome has also been found to return even after surgery in around 12% of patients.

To help you learn more about carpal tunnel syndrome, including the symptoms and further management, I've put together a list of trusted resources in the description box of the video. This includes the NHS website, the British Society for Surgery of the Hand, and the Royal College of Surgeons. Please check out these resources, and if you have any other questions that I wasn't able to cover here, let me know in the comments section, and I'll do my best to help you. However, please remember that I can't provide individual medical advice.

Finally, if you've had carpal tunnel syndrome and have top tips to share to help others, please leave them in the comments section. If you enjoyed the video and learned something new, consider liking it and subscribing to the channel.

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