Carpal Tunnel Syndrome: Exercises to reduce pain in your hands

Do you experience pain in hand while working on a computer, laptop or find it difficult to hold your bag or heavy objects? Then, read this.

We all experience pain in hand and it is not alarming usually. But not in case of Natasha (name changed) as she suffered from Carpal Tunnel Syndrome (CTS). 58-year-old Natasha visited Dr Nilesh Makwana, Director & consulting physiotherapist, Muscle N Mind Physiotherapy Centre, with excruciating pain, tingling and numbness in the hand and a loose grip. She weighed 96 kgs. Since CTS is extremely common due to obesity or related issues. After examination and reviewing her past medical records it was discovered that she suffered from hypothyroidism. She had multiple pregnancies and in every pregnancy, she was CTS detected but never treated completely. She was asked to undergo a weight loss programme (diet and exercise) for 3 months along with the CTS treatment. She started shedding weight and feeling lighter and subsequently the pain reduced. Over a period of 3 months she lost around 18 kgs and the pain vanished.

Read:15 causes of joint pains, other than arthritis

Carpal tunnel syndrome is characterized by compression of the median nerve (Nerve in the wrist) which causes pain and tingling sensation in the hand, explains Dr Nilesh Makwana. He lays down the symptoms, causes and treatment.

Symptoms:

• A burning, tingling, itching or numbness in the plam and thumb of the hand or fingers

Causes:

• Obesity
• Pregnancy related swelling in the hands
• Repetitive type of injury or stress like typing
• Rheumatism (Arthritis)

Treatment:

• Weight loss and plenty of rest is essential.
• Anti-inflammatory or pain medication to get rid of pain, apart from this physiotherapy can be helpful.
• If the inflammatory reactions are very severe surgery is indicated and pressure on the nerve is released.
• Icing is recommended.

Read: 6 reasons why you should not ignore arm pain

Exercises:

• Wrist Stretches: It is similar like Namashkar. Both the palms are meeting each other. This helps in stretching and can be done in a reverse position.
• Flexor/ extensor stretch: With non-affected hand hold the fingers of the affected hand and pull towards you to feel the stretch at the flexor aspect of the forearm. Same can be done in reverse.
• Grip strength: One needs to practice with the gripper or smiley ball under cold immersion.
• Fist to fan: Make a strong grip and spread it again to maximum. Withhold for 5 seconds.
• Handshake: Shake your hands to get some relief of the pain especially in the morning.

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