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Today, we are constantly tapping, scrolling, clicking, using our hands, fingers, and thumbs on smartphones, tablets, computers, etc. Constant repetitive use has increased the development of carpal tunnel syndrome. If tingling, numbness, soreness, or electrical sensations have begun to develop in the hands, especially the index finger, thumb, or palm, carpal tunnel prevention measures can help before it becomes severe. Pinched Nerve Carpal tunnel syndrome is the medical terminology for a pinched nerve. It is the median nerve that passes through the narrow carpal tunnel passageway of ligaments and bones at the base of the hand. This tunnel houses the median nerve and the tendons that allow the fingers to bend. The median nerve generates physical sensation in the index, middle, ring finger, and palm near the thumb. Compression of the nerve or inflammation can cause tingling, numbness, and pain in any and/or all of the hand areas. It can also cause the fingers to bend awkwardly; however, this symptom develops over time. There are so many different causes of carpal tunnel syndrome that it is almost impossible to avoid with the constant overuse/repetition of the hands. - Work - tasks, typing, mouse use, writing, scanning, etc.
- School
- Injury
Doctors recommended approach for carpal tunnel prevention is to take action at the first sign/symptom. The most effective preventative measures include: Take Frequent Hand Breaks At work, school, or when doing any repetitive hand movements like: - Typing
- Using a computer mouse - moving, clicking, using the scrolling wheel, etc.
- Writing
- Cooking - chopping, slicing, mixing, squeezing, etc.
- Drawing
- Make sure to take frequent breaks from the motion.
Carpal tunnel is more likely to develop if the nerves and muscles are overused for a long time without stopping. When focused on a task, we often don’t realize how the repetitive motions cause strain until a sting or pinch makes us stop. Taking a hand break is essential to give the muscles, tendons, ligaments, and nerves time to relax and stay loose. The break only has to be a few minutes to be effective. Repetitive Movements and Proper Hand Form/Posture Repetitive hand or wrist motions in everyday activities sometimes cannot be helped. It is recommended to try to switch hands when performing the task, space it out over the day, take frequent breaks, stretch, and gently shake out the hands throughout the day. Make sure any pressure on the hands or wrists is as light as possible and evenly distributed. Keep the wrists straight or slightly bent and use light tools if possible. Proper posture is crucial for carpal tunnel prevention. Many individuals don’t realize the back, neck, and wrists are intricately connected. Poor posture like hunching over the computer, shoulders rolled forward, and forward neck posture can cause the nerves and muscles of the arm to become compressed, causing tingling, numbing, pain symptoms because they’re not properly aligned. The compression can run down the arms and affect the wrists and hands as well. Carpal Tunnel Prevention Supportive Accessories It is also recommended to consider integrating supportive accessories, like ergonomic keyboards, mice, wrist splints, keypad cushions, etc. These tools can support the body and keep the wrists and hands healthy, comfortable, and pain-free. Wrist splints can help by keeping the wrist in a straight, neutral position without thinking about it. This reduces stress on the area and absorbs the pressure of everyday tasks on the carpal tunnel and median nerve. Individuals can also wear the splint at night to support and train the wrist to stay straight throughout the day. Taking action before the symptoms become severe is highly recommended. Talk to a chiropractor or physical therapist for exercises, stretches, and general tips to help with carpal tunnel prevention. A Snack and A Meal Without proper planning, the calories an individual consumes from snacks can add up. A recent survey found that snacking contributes 586 calories for men and 421 calories for women per day. Weight loss, weight gain, and weight maintenance come down to calories in vs. calories out. - Eating snacks that are too high in calories or snacking too much can disrupt and derail health goals.
- It’s essential to know what a snack consists of, what to look for on a label, and how to plan.
- Snacks come in a range of calories, depending on individual goals.
- For many, 100-200 calories are recommended for snacks.
- Individuals that need increased calories may require a higher calorie snack.
- The number of snacks eaten per day depends on individual needs and goals.
- It’s best to plan and factor snacks into the overall meal plan to avoid overeating.
- Be sure to check labels and measure out snack portions.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References LeBlanc, Kim Edward, and Wayne Cestia. “Carpal tunnel syndrome.” American family physician vol. 83,8 (2011): 952-8. Page, Matthew J et al. “Splinting for carpal tunnel syndrome.” The Cochrane database of systematic reviews vol. 2012,7 CD010003. 11 Jul. 2012, doi:10.1002/14651858.CD010003 Shiri, Rahman, and Kobra Falah-Hassani. “Computer use and carpal tunnel syndrome: A meta-analysis.” Journal of the neurological sciences vol. 349,1-2 (2015): 15-9. doi:10.1016/j.jns.2014.12.037
A pinched nerve is a common complaint that can cause a wide variety of symptoms from pain to numbness. In many cases, the condition can be resolved quickly through chiropractic care; sometimes with just one session. However, chiropractic should be treated as an ongoing practice for better health and wellness. Not only can it help you better manage pain and resolve many health problems, but it can also help prevent injuries and certain conditions from developing. This often means that seeking chiropractic for a pinched nerve is a wise decision and can bring a quick resolution. What is a Pinched Nerve? A pinched nerve is the result of excessive pressure being applied to a nerve. This pressure can come from muscles, bones, tendons, or cartilage and causes a disruption in the nerve’s ability to function. This causes a variety of symptoms including pain, numbness, tingling, and weakness. In the spine, a herniated disc can put pressure on the nerve root, causing pain and discomfort. In the wrist, it can cause a condition known as carpal tunnel syndrome. Why is a Pinched Nerve so Challenging? The issue with a pinched nerve is finding the source. When a nerve is pinched, the pain and other symptoms may not be at the actual site. Instead, the pain and other sensations can travel to other parts of the body, including down the leg or through the arm. This can make it difficult to treat, but an experienced, knowledgeable chiropractor can assess the situation and treat the condition, bringing relief to the patient. What are the Symptoms of a Pinched Nerve? A pinched nerve can manifest with many different symptoms, often depending on its location in the body. They may worsen while the patient is sleeping. Some of the most common symptoms include: - Pain that is aching or sharp
- Lower or mid back pain
- Neck pain
- Shoulder pain
- General spinal pain
- Pain that radiates down the leg or arm
- Numbness or tingling in the legs, arms, fingers, or toes
- Burning sensation in the legs, arms, fingers, or toes
- Muscle weakness in the legs or back
- Headaches
- Frequently feeling like a hand or food is “asleep”
When the nerve is not pinched for very long, it typically does not leave the patient with any permanent damage. When the pressure is relieved, then the normal function can return quickly. On the other hand, if the pressure is not relieved, it can cause permanent damage to the nerve, leading to chronic pain. What Causes a Pinched Nerve? A pinched nerve can have a number of causes. Wrist or rheumatoid arthritis is a common cause, but others may include: - Injury
- Repetitive motion that places stress on parts of the body
- Obesity
- Sports activities
- Certain hobbies that require repetitive motion
What are the Treatments for a Pinched Nerve? The first line of treatment for a pinched nerve is rest. Medications may be recommended or prescribed, such as NSAIDs and muscle relaxers, but remember every drug has side effects so make sure you talk to your medical doctor before moving forward. Physical therapy is another common treatment. The patient is taught certain exercises that stretch and strengthen muscles around the pinched nerve so that it relieves pressure. They are also given self-management techniques that they can do at home to get relief. However, if the pinched nerve is due to a misalignment in the spine, it doesn’t matter how many exercises you do; they won’t fix the problem. In severe cases, surgery may be recommended. This is usually a last resort. Does Chiropractic for a Pinched Nerve Really Work? Chiropractic care is a very effective treatment for pinched nerve because it addresses the root cause and works toward fixing the problem through spinal manipulation and very specific chiropractic adjustments. By bringing the body into alignment, pressure on the nerves is relieved. This helps relieve the pain but also facilitates healing allowing the patient to return to their normal daily activities and experience less downtime.
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Most if not all of us have probably used heat and/or ice on a sprain, strain, or sore area of the body. Having a pinched nerve, however, has a different feeling than a sprain or strain. Chiropractic treatment for a pinched nerve is recommended, but if the pain isn’t too bad, then home care can work. Which is better for a pinched nerve, heat or ice? Both. Using heat and ice helps reduce swelling, increases blood flow to the area, and relaxes the muscles around the pinched nerve. The objective is to know when to use ice and/or heat. Applying Heat on a Pinched Nerve Applying heat on a pinched nerve is fine. The general guideline for a pinched nerve is to use heat only after the pain has subsided/reduced. - When pain presents or flares up, use ice before using heat.
- Do not apply heat to the area directly after applying ice.
- Wait 30 minutes to an hour.
- Keep the heat on the affected area for 10 to 20 minutes at a time.
- Take a minimum 30-minute break between sessions.
- If the heat helps, make the heat moderate and use it on the area for an hour or more.
- Extended heat therapy is beneficial for severe pain from a pinched nerve.
- The equivalent is like soaking in a hot bath.
Heat for a Pinched Nerve Benefits - Heat soothes and relaxes both the muscles and the mind.
- Heat increases healing abilities by circulating new blood to the injured/affected area, helping to flush toxins away.
- Decreases tension and spasms in the muscles.
- Increases the range of motion in the joints.
When Not To Use Heat Therapy It can be dangerous for individuals with pre-existing conditions. Conditions include: - Deep vein thrombosis
- Diabetes
- Vascular disease
- Multiple sclerosis
- Consult a doctor if unsure.
Applying Ice Tips to safely use ice on a pinched nerve. - Keep the ice pack on for 15-20 minutes at a time, then remove.
- Take an hour break between icing sessions.
- Ice massage, apply ice directly to the affected area for 5 minutes at a time using circular, massaging motions.
Ice for a Pinched Nerve Benefits - Relieves pain quickly by numbing the area.
- Reduces swelling by slowing blood flow to the area.
- Cools the muscle fibers.
- Reduces muscle spasms.
When Not To Use Ice - Individuals, especially those who have difficulty feeling pain, can damage the skin with an ice pack.
- Those with diabetes should take special care, as nerve damage can make it hard to feel or discern pain.
- If trying to relieve soreness and/or stiffness in joints or muscles, use heat instead.
Making a Pinched Nerve Worse A pinched nerve can become worse. Examples of things to avoid when managing a pinched nerve. - Lifting heavy objects.
- Making sudden, twisting, shifting, jerking movements.
- Engaging in high-intensity or high-speed exercise.
- Engaging in contact sports.
- Sitting too much.
- Laying down too much.
- Not consulting a doctor or chiropractor if the pain continues.
Home Remedies and Prevention A few other home remedies and prevention tips for a pinched nerve. - Practice maintaining proper posture.
- Maintain a healthy diet and weight.
- Incorporate anti-inflammatory foods.
- Get 7 to 8 hours of healthy sleep.
- Get a professional therapeutic massage.
- Incorporate stretching and or yoga.
- If home remedies don’t work, know when to consult a chiropractor.
Doctors of chiropractic specialize in pinched/compressed nerves. A chiropractor is trained in different techniques to relieve the pressure and release the nerve back to its proper position. Peripheral Artery Disease Peripheral artery disease or PAD is the narrowing of the arteries that carry blood away from the heart to the other areas of the body. What to know about PAD: - Peripheral artery disease risks increase with age.
- Over half of affected individuals do not present with symptoms.
- Around one-fourth of individuals with peripheral artery disease have diabetes mellitus.
- Smokers have an increased risk of developing PAD.
- This is why it’s important to monitor blood pressure.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Chandler, Anne, et al. "Using heat therapy for pain management. (clinical practice)." Nursing Standard, vol. 17, no. 9, 13 Nov. 2002, pp. 40+. Accessed 15 Sept. 2021. Edzard Ernst, Veronika Fialka, Ice freezes pain? A review of the clinical effectiveness of analgesic cold therapy, Journal of Pain and Symptom Management, Volume 9, Issue 1, 1994, Pages 56-59, ISSN 0885-3924, https://doi.org/10.1016/0885-3924(94)90150-3. Shu, Jun, and Gaetano Santulli. “Update on peripheral artery disease: Epidemiology and evidence-based facts.” Atherosclerosis vol. 275 (2018): 379-381. doi:10.1016/j.atherosclerosis.2018.05.033
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Tingling or soreness sensations can develop in the hands. Carpal tunnel prevention measures can help before it becomes severe. For answers to any questions, you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677