Prevent Carpal Tunnel at Your Desk

At Life Aligned Wellness in Tucson, we’re all about getting to the root cause of pain, not just treating symptoms. So whether you’re working from a home office or clocking in at your 9-to-5, these ergonomic tips can help you feel better and work smarter.

What Is Carpal Tunnel Syndrome?

It’s often caused by repetitive hand movements, poor wrist posture, or long hours of computer work without proper breaks or setup. Read here to learn more about the causes and symptoms.

1. Align Your Desk Setup

Let’s start with the basics your workspace. A few simple adjustments can go a long way toward protecting your wrists and hands.

• Keep your keyboard and mouse at elbow height
  Your arms should bend at about 90 degrees when typing, with your forearms parallel to the floor.
• Use a keyboard tray or riser if needed
  This helps you avoid hunching your shoulders or reaching too far forward.
• Place your mouse close to your keyboard
  That way, you’re not overreaching or straining your wrist with every click.
• Use a split or ergonomic keyboard
  These are designed to reduce wrist strain and keep your hands in a more natural position.
  

2. Watch Your Wrist Position to Avoid Carpal Tunnel

How you hold your wrists while typing or using your mouse plays a huge role in preventing carpal tunnel.

• Keep wrists straight and relaxed
  Avoid bending them up, down, or to the sides for long periods.
• Use a wrist rest or gel pad
  These support your hands during breaks without adding pressure to the carpal tunnel area.
• Float your hands
  Your hands should hover slightly over the keyboard while typing, not rest heavily on the desk.
  

3. Take Regular Breaks (Your Hands Need Them!)

It’s easy to get into the zone and forget to stretch or pause, but your body thrives on movement.

• Use the 20-20-20 rule
  Every 20 minutes, take a 20-second break and look 20 feet away. It’s great for your eyes and your hands!
• Stretch your hands and wrists
  Flex your fingers, rotate your wrists, and gently pull back each finger for a quick stretch session.
• Switch up your tasks
  Alternate between typing, reading, and phone calls to avoid repetitive stress.
  

4. Improve Your Posture to Prevent Carparl Tunnel

Believe it or not, your wrist pain could start with your neck or shoulders.

• Sit up tall with your shoulders relaxed
  Slouching can lead to shoulder tension, which can affect your arms and wrists.
• Use a supportive chair
  Your lower back should be supported, and your feet should rest flat on the floor.
• Consider a sit-stand desk
  Changing positions throughout the day reduces strain on your entire body.

Need help improving your posture? We can help! Schedule your first appointment today.

5. Listen to Your Body

Pain is your body’s way of asking for change. Don’t ignore the early signs of carpal tunnel.

• Notice tingling or numbness?
  Pause and reposition. It may be time for a stretch, a break, or an ergonomic upgrade.
• Feeling persistent pain?
  It might be time to get support from a professional.
  

You don’t need to quit your desk job to prevent carpal tunnel—you just need to be proactive about your workspace, posture, and movement. By making a few smart ergonomic changes, you can protect your wrists and keep discomfort from slowing you down.

Want help getting to the root of your wrist or hand pain? Book a consultation at Life Aligned Wellness Center today—we’ll help you align your work life with your wellness goals.