As technology becomes increasingly integrated into daily life, so does our reliance on devices such as smartphones, tablets, and laptops. While these tools offer convenience, prolonged use can place strain on the wrists, sometimes leading to tingling or pain. When this occurs, you may have a condition known as carpal tunnel syndrome.
Orthopaedic surgeon Dr. Mash explains more about the condition, including its causes, symptoms, and treatment options.
The carpal tunnel is a narrow and hard pathway of bones and ligaments found at the base of the hand. It contains tendons which enable you to bend your fingers, as well as the ‘median nerve’ which runs through the forearm to the palm, providing feeling to some of your fingers.
Carpal tunnel syndrome happens when the median nerve gets compressed, resulting in tingling, weakness, numbness, or pain in the thumb, index, middle, and ring fingers. If you notice a feeling similar to an electric shock in your fingers, or tingling and numbness that sometimes travel from your wrist up the arm, you may have carpal tunnel syndrome.
According to Dr. Mash, as carpal tunnel syndrome progresses, patients may find themselves dropping items or being unable to perform intricate tasks like buttoning a shirt.
“When the median nerve is not ‘in neutral’, when you are lifting it upwards or downwards, there’s increased pressure. Of course, a small, transient pressure usually won’t cause any issues,” Dr. Mash explains. “But if it’s for a prolonged duration, say if you are typing for eight to 10 hours a day, then you may end up developing carpal tunnel.”
Just a few decades ago, we would typically spend the day typing away on our keyboards in the office and when we were done with work, that would be it. But with the rise of smartphones and smart devices, now we are on our devices all day. Dr. Mash points out that this may be a possible reason for an increase in carpal tunnel cases.
He likened the nerve to an HDMI cable: applying pressure to the cable can cause the image or audio on the connected TV to flicker, similar to what happens with the median nerve when we lift our smart devices to type.
“If the pressure in the tunnel causing injury to the nerve is transient, it will recover, but if it keeps happening all the time, then you can cause more permanent damage,” Dr. Mash states. “That's why carpal tunnel is in a group of disorders called RSI or Repetitive Strain Injury.”
Other tech habits Dr. Mash noted that may increase one’s risk of carpal tunnel syndrome include:
“It's about the little micro-aggressions over a prolonged period of time,” Dr. Mash says.
Preventing carpal tunnel syndrome is not about cutting smart devices out of your life entirely. Instead, you can make ergonomic choices to help reduce strain on both your wrists and hands.
“Some may try to use self-heating pads to relieve their pain, but the real goal should actually be prevention instead of relief,” Dr. Mash says. “If you take active steps and listen to your body, you can actually stop yourself from feeling this.”
Follow Ergonomic Guidelines
A key step to lowering your risk of carpal tunnel syndrome is to follow ergonomic guidelines.
Try to keep your wrists in a neutral position when possible, making sure they are straight and aligned with your forearms, and avoid bending them upwards or downwards. You can consider getting a wrist guard to assist with this.
If you notice symptoms of carpal tunnel syndrome after waking up in the morning, it could be due to your sleeping position, possibly with your hand curled under your body. Dr. Mash recommends wearing a night splint to help keep your wrist straight while sleeping.
You can utilize ergonomic accessories such as mousepads with wrist support or a vertical mouse to reduce strain on your wrists.
Avoid using excessive force as well when you are on your smart device and try to have a relaxed grip. Consider placing your device on a stand or table if possible when watching long-form shows.
Take breaks to stretch your hands and wrists
If you find yourself using your smart devices for hours on end, try to take short breaks every so often. Take a few minutes to stretch your wrists, hands, and fingers. You can take some time to go for a walk or do a different task such as reading a book.
Adopt Good Posture
Maintaining a neutral, aligned position for your spine, shoulders, and wrists helps to minimize nerve compression. Poor posture, specifically slouching or holding a forward head position, may tighten your neck and shoulder muscles, which in turn compresses nerves that extend to the wrists.
You should get medical advice if you:
An orthopedic specialist may perform tests to check how well the median nerve is working and confirm the diagnosis. Early treatment often includes ergonomic changes, medications for nerve pain, night splints and, in stubborn or advanced cases, a small surgical procedure to relieve pressure in the tunnel.
Pain and numbness in your wrists and fingers should not be a byproduct of using your smart devices. Listen to your hands, and if you notice the early signs of carpal tunnel syndrome – pain, tingling, numbness – do not ignore them.
Straighten your wrists, loosen your grip, take frequent breaks, and get checked early if symptoms persist. Protecting your median nerve today can keep you typing, gaming, and living comfortably for many years to come.
