From the Guidelines
To prevent and manage carpal tunnel syndrome at work, implement proper ergonomic practices immediately, prioritizing a straight or slightly reclined back, abducted shoulders less than 20°, and elbows flexed at 90–100°, as recommended by the most recent guideline from the Association of Anaesthetists in 2021 1.
Key Ergonomic Adjustments
- Position your keyboard and mouse at elbow height with wrists in a neutral position, not bent up or down, to reduce pressure on the median nerve in the carpal tunnel.
- Use an ergonomic keyboard and mouse that keep your wrists straight, and consider a vertical mouse to reduce forearm twisting, as suggested by the principles of ergonomics to minimize repetitive strain injuries 1.
- Adjust your chair height so your feet rest flat on the floor with knees at a 90-degree angle, and ensure the thighs are parallel to the floor, with the hip joint slightly higher than the knee joint.
- Position your monitor at eye level, about an arm's length away, to maintain a comfortable viewing position and reduce strain on the neck and shoulders.
Additional Recommendations
- Take frequent breaks—aim for a 5-minute break every hour to stretch your hands and wrists, including simple stretches like extending your arms with palms up, then down, and gently pulling fingers back.
- Use wrist rests for keyboard and mouse to maintain neutral positioning and reduce the risk of carpal tunnel syndrome.
- If symptoms persist, consider wearing a wrist splint during work and at night to keep your wrist in a neutral position, as part of a comprehensive approach to managing carpal tunnel syndrome.
From the Research
Ergonomics at Work for Carpal Tunnel
- Ergonomics plays a crucial role in preventing carpal tunnel syndrome (CTS) in the workplace, as highlighted in a systematic review 2.
- The review analyzed 11 studies with a total of 1,061 subjects and found that interventions focused on modifying or changing accessories, education in ergonomics, exercise, and physical therapies can help prevent CTS.
- The study suggests that applying strategies for preventing CTS in the workplace can have a mixed level of evidence, with some studies showing positive results and others showing limited or no effect.
Workplace Interventions
- Modifying or changing accessories such as keyboards, mice, wrist rests, and workstations can help prevent CTS 2.
- Education in ergonomics, exercise, and physical therapies can also be effective in preventing CTS 2.
- Other interventions such as wrist splinting, changing working positions, and using alternative non-vibrating equipment at work can also be beneficial 3.
Treatment Options
- Physical therapy can be an effective treatment option for CTS, with some studies showing that it can be as effective as surgery 4.
- Surgery can also be an effective treatment option, particularly if undertaken early on 5.
- Non-surgical treatments such as medications, wrist splinting, and changes in working position can also be effective in managing CTS symptoms 3.
- Gabapentin has been found to be partially effective and safe in symptomatic treatment of CTS patients 6.