How to Relieve Carpal Tunnel During Pregnancy?

Pregnant women typically get carpal tunnel syndrome, which causes numbness and tingling in their hands. The disease is largely caused by hormonal fluctuations and fluid retention, which may result in swelling in the wrist and increased pressure on the medial nerve.

Don't be alarmed—numbness and tingling in your hands during pregnancy is most likely another strange-looking but typical pregnancy symptom known as pregnant carpal tunnel. Pregnancy carpal tunnel syndrome symptoms are quite common: According to research, between 31 and 62 percent of pregnant individuals have symptoms, compared to just 3 to 6 percent of the general population. However, just having numbness in the hands, which is natural during pregnancy, does not make it any less uncomfortable.

Here's how to get relief from carpal tunnel during pregnancy:

How to get relief from carpal tunnel during pregnancy?

The easiest technique to relieve pregnancy carpal tunnel syndrome and symptoms like hand tingling is to reduce pressure on your wrist. You may do this with a variety of everyday lifestyle changes:

Splints for the wrist

Wearing wrist splints (or braces) at night might prevent you from naturally curling your hands while sleeping. Keeping your wrists in correct alignment with a brace relieves strain on the median nerve and decreases inflammation

Warm compresses

Warm compresses applied to your wrists many times each day for 15 minutes each will help alleviate the swelling and discomfort caused by pregnant carpal tunnel pressure

Ergonomics

Proper hand and wrist placement is essential for symptom relief. Use a phone holder or grip to prevent bending your wrists when texting or scrolling. When working on a computer, position your desk at an appropriate height to avoid bending your wrists upwards or downwards while typing

Rest

Take frequent rests to let your hands, wrists, and fingers relax. Recognise when you're tight and strive to relax. Stress has a direct correlation with hand stiffness, which may surprise you

Avoid sleeping on your hands

Avoid sleeping on your hands as this can aggravate carpal tunnel problems. Sleeping on your back or side will help you to maintain a posture where your wrists are straight. To stop you from rolling onto your hands at sleep, you may also wrap a cushion between your arms.

Elevate Hands

Resting with your hands raised can help to greatly reduce oedema and increase circulation. Especially after a demanding day, prop your arms up with cushions whether seated or lying down. This little change helps your hands and wrists to drain fluid, therefore reducing pain and supporting healing.

Massage Therapy

For stiffness in your hands and wrists, a little massage might be very beneficial. See a competent massage therapist or push along your forearms and wrists using your fingers. This exercise not only helps one relax but also increases blood flow, which may help ease carpal tunnel syndrome symptoms.

Using supportive pillows during sleep

Supportive pillows may help you keep correct wrist alignment while you sleep, thereby lessening strain and pain. Choose cushions that cradle your wrists and arms to help them not to twist unnaturally. Managing carpal tunnel symptoms all through the night may be much improved by a well-organised sleeping space.

Proper nutrition and hydration

Maintaining a balanced diet and staying hydrated can help control fluid retention and is vital throughout pregnancy. Try to sip plenty of water and eat meals high in potassium and magnesium as these minerals aid lower swelling. Not only can a good diet improve your general health but it may also help with carpal tunnel symptoms.

Reduce sodium intake

Limit salt in your diet to aid with wrist and hand especially related oedema. Watch processed foods; many times they have excessive salt content. Stressing fresh, healthy meals can help you better control fluid retention and how it affects carpal tunnel symptoms.

Use ice packs

Using ice packs to your wrists can help to greatly reduce inflammation and numbness. Wrap ice in a towel to protect your skin; apply it for around 15 to 20 minutes at a time. After activities that exacerbate your symptoms, this approach may provide fast relief and enable you to feel more at ease all through the day.

Pregnancy carpal tunnel exercises:

Experts recommended the following exercises for carpal tunnel during pregnancy:

Wrist extension

Straighten your arm in front of you, wrist towards the ceiling. Flex your hand so that the fingers point away from you. To feel the stretch in your forearm, slowly draw your fingers downward with your opposite hand. Hold it steady for 30 seconds.

Wrist flexion

Straighten your arm out in front of you, wrist towards the floor. Straighten your hand so that the fingers point away from you. To feel the stretch, softly press down on the back of your hand with your opposite hand. Hold for up to 30 seconds.If you experience discomfort throughout the workouts, you should stop immediately. Take it carefully and avoid pushing yourself too much.

Can you prevent carpal tunnel syndrome while pregnant?

Unfortunately, carpal tunnel syndrome cannot be completely avoided during pregnancy because it is associated with hormonal changes. However, the above-mentioned lifestyle changes and exercises can help you stay one step ahead. It is also suggested that staying active and engaging in regular, low-impact exercise to improve overall health and circulation.Contact your doctor if your pregnant carpal tunnel symptoms last for many weeks, impede normal activities, or you find new regions of numbness or weakness.