Computers, keyboards and mice are central to modern working life, and while they have transformed how we work, they have also contributed to a significant rise in repetitive strain injuries (RSIs). Among the most common and potentially debilitating of these is Carpal Tunnel Syndrome (CTS), a condition that affects the wrist and hand and can become chronic if left unaddressed.
If you experience tingling, numbness or aching in your hands or wrists after time at your computer, this guide covers the practical steps you can take to protect yourself and your team.
Contents
- What is Carpal Tunnel Syndrome and What Causes It?
- How Can You Prevent Carpal Tunnel Syndrome at Work?
- Recognising the Early Signs of Carpal Tunnel Syndrome
- How to Stop Carpal Tunnel Symptoms from Worsening
- Fostering a Proactive Ergonomics Culture in the Workplace
What is Carpal Tunnel Syndrome and What Causes It?
Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm, becomes compressed at the wrist. The carpal tunnel is a narrow channel of ligaments and bones at the base of the hand, and sustained pressure or repeated wrist movements can irritate the surrounding tendons, narrowing the space and compressing the nerve.
For office workers, CTS is typically associated with a combination of factors: prolonged wrist flexion or extension, sustained pressure on the wrist, poorly configured workstations, and extended periods of repetitive hand and finger movement. It is worth noting that individual factors, including anatomy, general health and underlying conditions, can also influence susceptibility. Identifying contributing factors early gives you the best chance of preventing the condition from progressing.
How Can You Prevent Carpal Tunnel Syndrome at Work?
Prevention is largely about reducing the cumulative stress placed on the wrist and hand throughout the working day. Here are the most effective strategies to put in place.
Optimise Your Workstation Setup
Your workstation should fit your body, not the other way around. A poorly configured desk forces the body into sustained awkward postures that place unnecessary strain on the tendons and nerve pathways in the arm.
Start with your chair. Your feet should be flat on the floor or supported by a footrest, with your knees level with or slightly below your hips. Your elbows should rest comfortably at your sides at approximately 90 degrees, with your forearms roughly parallel to the desk surface. Your screen should sit at or just below eye level, at roughly arm's length, to avoid forward head posture, which can indirectly affect the nerve pathways running down the arm.
How to Avoid Carpal Tunnel Syndrome from Typing
Maintaining a neutral wrist position while typing is one of the most important things you can do. Avoid resting your wrists on the desk or keyboard edge while actively typing. Instead, allow your hands to float above the keys so that the larger muscles of the forearm share the load. Keep your wrists in a straight line with your forearms, as sustained upward or downward bending of the wrist increases pressure on the carpal tunnel over time.
An ergonomic keyboard can also make a meaningful difference. Standard keyboards require the hands to angle outward, whereas a split or contoured ergonomic keyboard allows the hands to rest in a more neutral, shoulder-width position, reducing the strain associated with prolonged typing.
The Importance of Regular Breaks and Hand Stretches
Even a well-configured workstation cannot fully offset the effects of staying static for hours at a time. Taking regular short breaks throughout the day is important for hand and wrist health. Stepping away from the keyboard every 30 to 60 minutes, even briefly, helps reduce cumulative loading on the tendons.
During breaks, simple stretches can help maintain circulation and flexibility. One effective option is the prayer stretch: place your palms together in front of your chest and gently lower them until you feel a mild stretch through the wrists. Gently shaking out the hands and extending the fingers can also help relieve tension that builds up during sustained typing.
Recognising the Early Signs of Carpal Tunnel Syndrome
Early recognition is key to preventing CTS from becoming a chronic problem. Common early symptoms include:
- Tingling or numbness in the thumb, index, middle or ring fingers
- A tendency to drop objects due to weakness or reduced grip strength
- Aching or pain that radiates up the forearm, particularly after prolonged typing or at night
If you or members of your team are reporting any of these symptoms, it is worth reviewing the workstation setup promptly. A professional DSE assessment can identify specific risk factors and provide tailored guidance before symptoms progress.
How to Stop Carpal Tunnel Symptoms from Worsening
If discomfort is already present, the first step is to pause the activity causing the problem and review your workstation setup. Continuing to work through symptoms without addressing the underlying cause is likely to make things worse.
A DSE assessment can help identify the specific aspects of your setup that may be contributing to the problem and provide clear, practical recommendations. Outside of work, wearing a wrist splint, particularly at night, can help keep the wrist in a neutral position and reduce irritation to the median nerve while the tendon settles.
If symptoms persist or worsen, seeking advice from an occupational health professional or GP is advisable.
Fostering a Proactive Ergonomics Culture in the Workplace
Creating a genuinely healthy workplace goes beyond providing a desk and a chair. It requires an ongoing commitment to employee wellbeing, including educating staff on the risks of repetitive strain, reviewing workstation setups regularly, and acting on early reports of discomfort before they become serious.
Organisations that take a proactive approach to ergonomics consistently see benefits beyond injury prevention, including reduced absenteeism, improved comfort and higher productivity.
At Insight Ergonomics, we work with businesses to assess workstations, identify risks and put the right equipment and guidance in place. If you would like to find out more about our DSE assessments or ergonomic equipment, contact us or call 01792 321010. We are here to help your team work comfortably and safely for the long term.
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