How to Relieve Carpal Tunnel Pain at Home

Key takeaways

• Carpal tunnel discomfort often improves on its own. Simple measures like elevating the wrists and using nonprescription pain relievers can ease milder cases.
• If symptoms persist or are intense, consult a physician. They can show you more targeted exercises and therapies to relax your hands and reduce symptoms.
• Early recognition and management are the best ways to avoid lasting nerve injury.

Do you notice tingling or numbness in your hands or forearms? Has that sensation lingered for months or grown worse over time? If so, you might be dealing with carpal tunnel syndrome (CTS).

CTS occurs when a nerve in the wrist is compressed. Often, everyday activities are to blame — frequent use of vibrating tools, playing instruments, or manual labor can contribute. Whether typing or computer work causes CTS remains somewhat controversial.

Symptoms usually develop gradually. One or both hands can be affected. You may experience numbness or pins-and-needles in the fingers, especially the thumb and index finger. Weakness or an unpleasant feeling in the wrist is also common.

For mild CTS, lifestyle adjustments and medications you can buy without a prescription may ease symptoms. Below are nine home strategies to help relieve carpal tunnel:

1. Pause repetitive activities

Whether you’re typing, strumming a guitar, or operating a power tool, set a timer for about 15 minutes. When it rings, stop and wiggle your fingers. Stretching your hands and moving your wrists can boost circulation to the area.

2. Use wrist splints

Keeping your wrists in a neutral position reduces pressure on the median nerve. Symptoms often worsen at night, so wearing a splint in the evening might ease symptoms before sleep. If repetitive motions at work trigger your CTS, consider daytime splint use as well.

3. Reduce forceful gripping

If you find yourself squeezing hard to write, type, or use a cash register, ease up on your grip or cut down the force you use. Try a soft-grip pen or press keys more gently.

4. Avoid extreme wrist positions

Steer clear of activities that bend your wrists far forward or backward. Aim to keep your wrists as neutral as possible.

5. Keep your hands warm

Warmth can help relieve pain and stiffness. Consider wearing fingerless gloves or keeping portable warmers handy to maintain warmth in your hands and reduce discomfort.

6. Do quick stretches

You can perform simple wrist stretches while waiting in line or at your desk. For example, make a fist then slide your fingers straight out. Repeat five to 10 times. These movements can help ease pressure on the wrist.

7. Elevate your hands and wrists when possible

Raising your hands and wrists is particularly useful when CTS is related to pregnancy, fractures, or other causes of fluid retention that increase swelling.

8. Try over-the-counter pain relievers

OTC analgesics like aspirin (Bufferin) and ibuprofen (Advil) can help. They not only ease pain but may reduce inflammation around the nerve.

9. Modify your work setup

Carpal tunnel is frequently seen in people with manual occupations such as catering or cleaning. When feasible, make changes like lifting lighter loads or taking more frequent breaks.

If these approaches don’t relieve your symptoms, consider consulting a physical or occupational therapist. They can teach more advanced techniques to relax your hands and ease symptoms.

Medical treatments for carpal tunnel

More severe CTS cases warrant a visit to a healthcare professional.

They may suggest corticosteroid treatments to reduce pain and swelling. These drugs temporarily decrease swelling and pressure on the median nerve. Injections are usually more effective than oral steroids and may be especially helpful when CTS is linked to inflammatory disorders like rheumatoid arthritis.

A physician might also recommend surgery — carpal tunnel release — to lower pressure on the nerve. This option is generally reserved for persistent or recurrent symptoms that don’t respond to splints or steroid injections.

Surgery typically involves one or two small cuts near the affected area to divide the ligament compressing the nerve. This releases the nerve and creates more space around it.

The ligament heals over time, leaving more room for the nerve than before. In severe cases, surgery may not fully eliminate symptoms but should improve them and help prevent further nerve injury.

The bottom line

CTS can interfere with daily activities and cause discomfort. If you’ve had symptoms for a while, talk to a doctor about ways to reduce pain and pressure.

If home measures fail, explore other treatment options, including corticosteroid injections or surgery. Prompt diagnosis and management offer the best chance to prevent permanent nerve damage.