How to Prevent Carpal Tunnel Syndrome at Work

Wrist pain can make even small movements challenging. From intermittent sharp pain or limited range of motion to chronic soreness, carpal tunnel syndrome affects every aspect of your life — including work. 

Your occupation doesn’t matter. Whether your job involves hands-on tasks or hours at a desk, wrist pain can disrupt productivity and comfort. Everyday motions like typing, lifting, or even gripping a pen become obstacles.

At Powell Orthopedics in Fayetteville, Arkansas, triple board-certified orthopedist Dr. Mark Powell and our team understand how frustrating wrist pain can be. We offer advanced, effective treatments to reduce pain and improve mobility.

Our goal is to get you back to doing what you love — without pain holding you back. Here are a few tips to prevent carpal tunnel pain at work:

Give yourself the gift of a wrist-friendly office setup

A few tweaks to your desk can make a huge difference in wrist comfort. Position your keyboard so your wrists stay in a neutral, straight position. Ideally, your elbows should be at a 90-degree angle with forearms parallel to the floor. 

Consider investing in an ergonomic keyboard and mouse to reduce strain, or use a cushioned wrist rest to support your wrists.

Take mini breaks to stretch and move your wrist

Holding your wrist in one position for too long can increase stiffness. One of the simplest ways to prevent wrist pain is by taking regular micro-breaks. 

Every 20-30 minutes, shake out your hands, stretch your wrists, or try some wrist circles. Even these short pauses help prevent stiffness and improve circulation, loosening your wrists and reducing strain from repetitive motions.

Adjust your typing style to reduce wrist pain

You probably never think about how you type, but practicing good habits can go a long way in preventing carpal tunnel pain. Avoid resting your wrists on the desk or keyboard while typing. 

Instead, keep them floating above, moving your fingers rather than your wrists to reach the keys. That reduces pressure on the median nerve and helps maintain a healthy wrist position.

Align your posture to relieve wrist pressure

Your posture affects more than your neck, back, and shoulders — it impacts your wrists too. 

When you sit upright, your shoulders and arms stay in alignment, reducing strain on your wrists. Keep your feet flat on the ground, shoulders relaxed, and head level to encourage a natural position that supports your wrists.

Build stronger wrists with short exercises 

Strengthening exercises can give you extra support and resilience against carpal tunnel syndrome. Simple exercises like wrist curls, squeezing a stress ball, or stretching your fingers can build muscle and reduce the risk of pain.

If achy wrists add stress to your work day, take the first step toward lasting relief. Dr. Powell and our team can develop a treatment plan that targets your needs. Call our office or schedule a visit online at Powell Orthopedics today.