Carpal Tunnel Syndrome

Don't Squeeze, Do Stretch

If a wrist is sore from too many hours at the computer, using a hand grip or squeeze ball is just the thing not to do. Most practitioners discourage such "stress-busters" because the motion only aggravates already pained ligaments and muscles in the overused wrist and hand. Instead, take frequent breaks from continuous typing or mouse maneuvering (stopping for a few minutes every half hour or a full 15 minutes every two hours), and perform one of two stretches:

1. Gently push the right palm and fingers backward with the left palm until you feel a slight tugging in the right wrist. Then gently push forward on the back of the right hand. Repeat on left hand and wrist as needed.
2. Hold your hand in front of you with the palm facing out. Slowly perform a clawing motion several times. Repeat with other hand if needed.

Hawaiian Isles Solution?

Pineapple contains bromelain, a protein-dissolving enzyme that has been credited with joint-pain relief because of its anti-inflammatory properties. It is also a potential remedy for carpal tunnel syndrome sufferers. A daily therapeutic dose is 250 to 1,000 mg in supplement form between meals.

Supplementary Advice

Vitamin B6 is important for fat and protein metabolism, plus the formation of new blood cells. Some patients with carpal tunnel pain have a B6 deficiency. If this deficiency is contributing to your pain, studies have shown that daily supplementation of 100 mg of B6 for three months, plus 50 mg of vitamin B2, can reduce symptoms. (If the carpal tunnel patient has normal B6 readings, the supplementation won't make a difference.)

Quick Reach for Relief

Technically, it's known as spanning. But informally, this simple exercise is known as instant PT -physical therapy. Pianists, other musicians and keyboard jockeys all have benefited from it-so what are you waiting for?

Spanning is simply reaching your arms straight out in front of you, keeping them at shoulder level, and spreading your fingers as far apart as possible. Relax the digits, and do it again, five times in all. The goal is to counter­act the cramping your hands and fingers have silently endured all day, week or year.

Self-Massage-Acupressure Style

When you spend too many hours at the keyboard or on the assembly line and your wrists feel locked up with aching pain, you may be able to rub it away. Here's an acupressure treatment worth trying, adjusted for self-treatment. In addition to pain, it may reduce associated swelling and inflammation as well, if practiced daily.

Using the uninjured (or less painful) hand, press and rub two spots in the middle of the other wrist, above and below, that are located two-and-a-half finger widths from the wrist joint. One spot is just about where your watch face rests (feel for the "valley" of tendons); the other spot is on the inner forearm (on the arteries). Press both spots simultaneously, using thumb and fingers; then release. Repeat as needed. Most important, keep it up every day until the pain lessens or vanishes.