If you’re pregnant and have noticed tingling, numbness, or pain in your hands and wrists, you’re not alone. Carpal tunnel during pregnancy is common, but the good news is, there are ways to prevent and manage it.In this post, we’ll explain what carpal tunnel syndrome is, why it happens during pregnancy, and share simple, practical tips to prevent it. Think of this as your go-to guide for keeping your hands and wrists happy while you prepare for your little one’s arrival.
What Is Carpal Tunnel Syndrome?
Dr. Brian J. Kenner, MD of Lancaster Orthopedic Group states, “Carpal tunnel syndrome happens when the median nerve, which runs from your forearm into your hand, gets squeezed or compressed. This nerve controls sensation and movement in your thumb and first three fingers.” When it’s under pressure, you might feel:
Tingling or numbness in your fingers or hand
A burning sensation
Weakness when gripping objects
Pain that radiates up your arm
Imagine your wrist as a tunnel, and the median nerve as a car trying to drive through. During pregnancy, extra fluid and swelling can narrow this tunnel, making it harder for the “car” to pass through smoothly. That’s when symptoms start to appear.Dr. Brian J. Kenner, MD of Lancaster Orthopedic Group
Why Does Carpal Tunnel Happen During Pregnancy?
Pregnancy brings many changes to your body, and some of these changes can increase your risk of carpal tunnel syndrome. Here’s why:
Fluid Retention: Your body holds onto more fluid during pregnancy, which can cause swelling. This swelling puts pressure on the median nerve in your wrist.
Hormonal Changes: Pregnancy hormones like relaxin loosen your ligaments and joints to prepare for childbirth. While this is helpful for your pelvis, it can also affect your wrists, making them more prone to compression.
Weight Gain: The extra weight you gain during pregnancy can put strain on your joints, including your wrists.
Repetitive Hand Movements: If you’re typing, scrolling on your phone, or doing other repetitive hand motions, you might be adding extra stress to your wrists.
The good news? You don’t have to just live with it. With a few simple changes, you can reduce your risk and prevent carpal tunnel syndrome.
Tips to Prevent Carpal Tunnel During Pregnancy
Dr. Keener suggests, ”Preventing carpal tunnel syndrome during pregnancy involves reducing pressure on your median nerve and keeping your hands and wrists healthy.”Here are some easy, effective tips:
1. Practice Good Posture
Your posture affects more than just your back—it can also impact your wrists. When you sit or stand properly, you reduce strain on your entire body, including your hands and wrists. Keep your shoulders relaxed, your back straight, and your wrists in a neutral position – not bent up or down.
2. Take Frequent Breaks
If you spend a lot of time typing, texting, or doing other repetitive tasks, take regular breaks to rest your hands. Set a timer to remind yourself to stretch and move every 20-30 minutes.Pro Tip: Use the “20-20-20 rule”—every 20 minutes, take 20 seconds to stretch your hands and wrists, and look at something 20 feet away to give your eyes a break too.
3. Stretch Your Hands and Wrists
Simple stretches can help keep your wrists flexible and reduce pressure on the median nerve. Try these easy stretches:
Wrist Extensor Stretch: Hold your arm out straight, palm down. Gently pull your fingers back with your other hand until you feel a stretch in your forearm. Hold for 15-30 seconds.
Wrist Flexor Stretch: Hold your arm out straight, palm up. Gently pull your fingers back with your other hand until you feel a stretch in your inner forearm. Hold for 15-30 seconds.
4. Wear a Wrist Splint
A wrist splint can help keep your wrist in a neutral position, especially at night. Many pregnant women find that their symptoms worsen at night because they bend their wrists while sleeping. A splint can prevent this and give your median nerve a break.
5. Elevate Your Hands
If you notice swelling in your hands, try elevating them above your heart for a few minutes several times a day. This can help reduce fluid buildup and ease pressure on your wrists.
6. Stay Hydrated
Drinking plenty of water can actually help reduce fluid retention. When you’re dehydrated, your body holds onto more water, which can make swelling worse. Aim for at least 8-10 glasses of water a day.
7. Avoid Repetitive Movements
Try to limit activities that involve repetitive hand or wrist motions, like typing or knitting. If you can’t avoid them, take frequent breaks and use ergonomic tools to reduce strain.
8. Use Ergonomic Tools
If you work at a computer, make sure your desk setup is wrist-friendly. Use an ergonomic keyboard and mouse, and adjust your chair and desk height so your wrists stay straight while typing.
9. Apply Ice or Heat
If your wrists feel sore or swollen, try applying an ice pack or warm compress. Ice can reduce swelling, while heat can relax tight muscles. Use whichever feels better for you.
10. Talk to Your Doctor
If your symptoms are severe or don’t improve with these tips, reach out to your doctor or an orthopedic specialist. They can recommend additional treatments, like physical therapy or corticosteroid injections, to help you feel better.
When to Get Medical Help
While carpal tunnel syndrome during pregnancy is usually temporary and improves after delivery, it’s important to seek help if:
Your symptoms are severe or worsening
You have trouble gripping objects or performing daily tasks
You’re losing sensation in your fingers
At Lancaster Orthopedic Group, we’re here to support you every step of the way. Our team of experts can provide personalized care to help you manage your symptoms and stay comfortable during pregnancy. Schedule an appointment today.
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