3.1. Workstation setup:
- Mouse position: Place the mouse close to the keyboard to avoid unnecessary arm extensions. Opt for an ergonomic or vertical mouse, or consider using a touchpad.
- Keyboard position: Adjust the keyboard’s height and depth so that the arms remain relaxed and close to the body, preventing excessive tension.
- Screen position: Position the screen 40 to 60 cm from the eyes, with the top third at eye level, to maintain a neutral neck posture.
3.2. Body posture:
Sit with a straight back, relaxed shoulders, and feet flat on the floor. Avoid crossing legs and ensure forearms are parallel to the ground.
3.3. Regular breaks:
Take 5 to 10-minute breaks every hour to stand up, walk, and perform stretches targeting the back, shoulders, elbows, wrists, and hands.
During these breaks, look away from the screen to rest your eyes by focusing on a distant point.
3.4. Stretching and strengthening exercises:
Incorporate specific exercises to strengthen wrist and hand muscles, enhancing their resistance to repetitive strain.
3.5. Stress management:
Adopt relaxation techniques, such as meditation or deep breathing, to reduce stress, which can exacerbate symptoms.
4. Treatment
4.1. Rest:
Rest the wrist to reduce inflammation. Wearing a suitable splint can help maintain a neutral position and alleviate tingling and numbness. Apply cold to painful areas to decrease inflammation and pain.
4.2. Medication:
Consult a healthcare professional for the prescription of analgesics, such as paracetamol, to manage pain.
4.3. Manual therapies:
Osteopathy can be beneficial by relieving compression points of the median nerve, improving circulation, and reducing pain. Physiotherapy may also be recommended to strengthen muscles and improve posture.
4.4. Surgical intervention:
In severe cases, surgery may be considered to release the median nerve, especially in advanced carpal tunnel syndrome.
Early consultation with a healthcare professional is essential at the onset of symptoms to prevent the worsening of the disorder.