3 At-Home Exercises to Relieve Carpal Tunnel Pain

Carpal tunnel syndrome affects as many as 10 million people in the United States. The symptoms of carpal tunnel syndrome include pain, numbness, and tingling in the hand and arm, which result because of pressure on the median nerve. This nerve runs through the carpal tunnel in the wrist. 

Our team at Alabama Neurological Surgery & Spine in Birmingham, Alabama, sees patients with carpal tunnel syndrome and can help with medical treatments that include medications, injections, and, in severe cases, surgery. 

If you have mild to moderate carpal tunnel syndrome, you may find relief by doing simple, at-home exercises. Here are three effective exercises that can help ease carpal tunnel pain and improve wrist flexibility.

Wrist flexor stretch

The purpose of this movement is to stretch the muscles in your forearm and relieve pressure on your median nerve.

How to Do It:

1. Extend your arm straight out in front of you with your palm facing up.
2. Use your other hand to gently bend your wrist, pointing your fingers toward the floor.
3. Hold this stretch for 15-30 seconds.
4. Repeat 2-3 times for each wrist.

Tips: Keep your elbow straight during the stretch to get the best results. Perform this exercise several times throughout the day, especially if you engage in activities that involve repetitive wrist movements, such as typing or painting.

Median nerve glide

This exercise improves the mobility of the median nerve and reduces pain and discomfort.

How to Do It:

1. Begin with your arm outstretched in front of you and your palm facing down.
2. Curl your fingers and thumb into a gentle fist.
3. Slowly bend your wrist back toward you.
4. Then, straighten your fingers and thumb, extending them outward while keeping your wrist bent.
5. Hold for a few seconds and return to the starting position.
6. Repeat this movement 5-10 times on each hand.

Tips: Move slowly and gently to avoid aggravating your symptoms. This exercise helps in facilitating the glide of the median nerve through the carpal tunnel, thus reducing adhesions and improving function.

Tendon glides

Tendon glides promote flexibility and movement of the tendons in the hand and wrist, reducing pressure on the median nerve.

How to Do It:

1. Start with your hand in a neutral position, fingers straight.
2. Bend your fingers at the middle knuckles, keeping the rest of your fingers straight. This is called a hook fist.
3. Hold for 5 seconds.
4. Next, make a full fist by curling your fingers to your palm.
5. Hold for 5 seconds.
6. Open your hand and extend your fingers straight.
7. Repeat this sequence 5-10 times on each hand.

Tips: You may want to apply mild heat using a heating pad or warm water for 10-15 minutes before trying this exercise. Move slowly and deliberately to get the best results. Tendon glides can help in maintaining the range of motion and reducing the chances of tendon adhesion.

Additional at-home strategies to manage carpal tunnel syndrome

We also recommend that you take regular breaks from repetitive movements that aggravate your carpal tunnel syndrome symptoms. Stretch and move your hands and wrists for a few minutes at a time.

Make your work area ergonomically friendly. Keep your wrists in a neutral position while typing and use a mouse pad with wrist support.

Ice can also help reduce inflammation and pain. Apply an ice pack to your wrist for 10-15 minutes at a time to reduce symptoms. Wearing a wrist splint, particularly at night, can help keep your wrist in a neutral position and ease symptoms. 

When to seek professional help

While these and other exercises can provide relief for mild to moderate carpal tunnel pain, you should reach out to our office if your symptoms persist or worsen. Our specialists can provide a comprehensive evaluation and recommend appropriate treatments, which may include physical therapy, medications, or surgery.

For a thorough assessment of your carpal tunnel syndrome and recommendations for treatment, contact Alabama Neurological Surgery & Spine to make an appointment.