Carpal tunnel syndrome happens when the median nerve is compressed in the wrist. It is the most common nerve entrapment in the arm. Typical symptoms are numbness, tingling and pain in the hand, especially at night.
Self-care is based on resting the wrist, using a wrist splint at night and reducing repetitive strain. When the wrist is kept in a neutral position, many people notice relief.
Recognising the symptoms#
Numbness and tingling usually affect the thumb, index finger, middle finger and part of the ring finger. The symptoms often get worse at night, and many people wake up with a numb hand. Bending the wrist makes it worse.
The symptoms may also appear during the day in positions where the wrist stays bent for a long time. Hand use, cycling, phone use and reading can all trigger the feeling.
In more advanced cases, thumb strength can weaken and handling small objects becomes harder.
What causes the narrowing#
The carpal tunnel is a narrow tunnel in the wrist. Even a small amount of swelling can compress the nerve. Repetitive work with the wrist bent for long periods is a common trigger. Pregnancy, thyroid problems, diabetes and rheumatoid arthritis can also contribute.
What helps at home#
A wrist splint keeps the wrist neutral and reduces pressure on the nerve. Night-time use often helps the most. The splint should keep the wrist straight, not bent.
Take breaks during repetitive work and vary the wrist position. Keeping the mouse and keyboard close and the wrist straight helps too.
Cold can calm pain and swelling. Gentle nerve gliding exercises may also help if they are done carefully and without strong pain.
Night symptoms matter#
Carpal tunnel syndrome often shows itself best at night because the wrist bends while sleeping without being noticed. If you wake up repeatedly with a numb hand and shaking it helps, a night splint is a sensible first try.
Carpal tunnel or something else#
A pinched nerve in the neck can also cause hand tingling and numbness. That pattern often extends more widely and may come with neck pain. An ulnar nerve problem at the elbow tends to affect the little finger and part of the ring finger, which is different from the usual carpal tunnel pattern.
When to seek care#
Seek care if symptoms are daily, numbness is constant or thumb strength is weakening. Long-lasting nerve compression can cause permanent damage, so it should not be ignored.
Further reading and sources#
Further reading: