Proven Ways to Avoid Carpal Tunnel Syndrome in 2026

Does your job (or hobby) involve repetitive hand movements, like typing or gaming? Then you could be susceptible to carpal tunnel syndrome. The carpal tunnel is a narrow passageway in the wrist at the base of the palm. It allows nine tendons and the median nerve to pass through it. The median nerve controls the movements and sensations in the fingers, specifically, the thumb, index, middle and half of your ring finger. When you move your wrist in high-risk ways, it can cause mechanical friction in the carpal tunnel. This causes the tendons to swell up and take up all the space, compressing the median nerve against the ceiling of the carpal tunnel. The good news is that you can avoid carpal tunnel syndrome even if your occupation is prone to it. This blog guides you through actionable ergonomics, exercises and lifestyle shifts that can help you prevent the condition and protect your wrist efficiently. 

How to Avoid Carpal Tunnel Syndrome While Working From Home?

As mentioned earlier, carpal tunnel syndrome occurs when the median nerve is compressed as it passes through the carpal tunnel of the wrist. The compression happens when tendons surrounding the carpal tunnel swell up due to abrupt wrist movements. When you work from home, it’s usually not just one injury that leads to the compression, but rather it’s due to thousands of micro-traumas throughout the day. 

Here’s what you can do to reduce the chances of CTS while working from a home office.

Maintain a neutral wrist balance

Keep your wrists straight as if you are playing a piano. Avoid “anchoring” the heel of your hand while typing. This, in turn, forces the wrist into extension (bending backwards), putting pressure inside the carpal tunnel. 

Float your hands while typing

Train yourself to float your hands on the keyboard while you are typing. Wrist rests are designed for your wrists to rest in between typing bouts. However, resting them on the desk or wrist rest while typing can stress the carpal tunnel. If you have to rest your hand while working, rest the heel of your palm instead of the soft spot of the wrist where the nerve is shallow. 

Keep elbows at 90 degree angle

Adjust the height of your chair such that your elbows are at a 90-degree angle. If your chair is too low, you have to force your wrists to reach up to the keyboard. This creates constant tension in the forearm flexors, which in turn causes the swelling of the tendons in your wris,t leading to carpal tunnel syndrome. 

Ease grip on the mouse

Practise a loose, relaxed grip on the mouse while you work on your laptop or computer. Avoid a rigid grip as many people tend to especially when they are stressed or concentrating. A rigid grip or ‘death grip’ causes static tension in the forearm muscles, which can lead to CTS in the future. The motive here is to use the mouse without stressing your wrist. 

Do micro-stretches every hour

Stretches are crucial when it comes to managing or preventing carpal tunnel syndrome. Take a break every hour and perform subtle wrist stretches like the Wrist Extensor Stretch. Extend one arm forward with the elbow straight, palm facing down. Use the other hand to gently pull the fingers down and back towards you until you feel a stretch in the top of the forearm. Hold for 30 seconds. 

How to Avoid Carpal Tunnel Syndrome from Gaming?

Gaming is essentially an endurance sport for the hands. During stressful moments, players unconsciously tighten their muscles while gripping the mouse or controller with excessive force. Competitive gameplay involves a combination of rapid, repetitive clicking and sustained static tension during high-intensity moments. These high-velocity movements without natural breaks can create median nerve compression and tingling sensations in your hands. 

Switch to a lower DPI

High mouse sensitivity lets you aim with tiny flicks of the wrist. But this forces you to rest the heel of your hand on the mousepad as a pivot point. This is known as “anchoring,” and it compresses the carpal tunnel against the desk. What you can do is lower your DPI (Dots Per Inch) and use a large mousepad. This helps you aim using your elbow and shoulder, shifting the workload to larger muscle groups and keeping the wrist neutral. 

Avoid the “Claw Grip”

Claw grip is a common hand position gthat ames use where they keep their fingers arched high for faster click responses. However, this position keeps the flexor tendons in your fingers under constant tension, increasing friction within the carpal tunnel. So, whenever possible, use a “Palm Grip” where your entire hand rests on the mouse body. 

Use the controller correctly

When playing with a controller, gamers often rest their hands in their lap. This naturally causes the wrists to curl inward (flexion), cutting off the nerve supply. Place a pillow on your lap or use armrests to elevate your hands. Your goal is to keep a straight line from your forearm to your knuckles while holding the controller.

Take breaks whenever possible

Every time you are waiting in a loading screen or a lobby, let go of the mouse or controller completely. Shake your hands vigorously for 5 seconds and then restart. This simple habit restores blood flow to your hands and wrists while flushing out metabolic waste before the next round starts. 

How to Prevent CTS in the Workplace?

Computer work is a known culprit when it comes to carpal tunnel syndrome in workplaces. But, as a matter of fact, CTS is the highest in roles that require a combination of high-force gripping, awkward posture and wrist deviation. Whether you work in manual labour, office or retail, as long as your wrist is involved, it is wise to learn the ways to prevent carpal tunnel syndrome. 

Avoid the same motion for too long

This is effective if your role involves repetitive gripping or typing. Avoid performing the same motion for more than 2 hours consecutively. You can alternate between “high-intensity” hand tasks like typing and “low-intensity” tasks like meetings or reading. This allows the affected muscle groups to recover while others work. 

Switch to a vertical mouse

The standard mouse tends to force the forearm to twist. This compresses the space between two forearm bones and tightens the muscles surrounding the median nerve. A vertical mouse, on the other hand, puts your hand in a handshake position, maintaining a neutral alignment, which relieves stress on the carpal tunnel. 

Use proper power tool equipment

For those using power tools, vibration is a major risk factor. You can use anti-vibration gloves or choose tools that have rubberized, broad handles. These allow a power grip where you can use your full hand rather than a pinch grip where you use only your fingers to operate the tool. 

Take breaks

Set a reminder to take breaks every 50 minutes for a 5-minute movement break. Frequent micro-breaks are more effective than one long break at lunch.

How to Reduce Carpal Tunnel Syndrome During Pregnancy?

Carpal tunnel is common in pregnancy and is often called PRCTS. The condition at this time is unique because it isn’t caused by repetitive strain but by the increase in fluid volume. Your blood volume doubles during the second and third trimesters. This leads to systemic swelling or edema. The excess fluid can settle in the wrist,  increasing pressure within the already narrow carpal tunnel. But don’t worry. Here are some effective ways you can reduce the symptoms of CTS during pregnancy. 

Wear neutral wrist splints at night

This is the single most effective intervention for pregnancy-related CTS. People often curl their wrists inward while sleeping. This position spikes pressure on the median nerve. Your physiotherapist is most likely to recommend a neutral wrist splint, specifically while sleeping. This keeps the wrist straight and the tunnel open, preventing morning numbness. 

Avoid letting your hands hang down

Gravity is your best tool against swelling. Do not let your hands hang down, whether you are sleeping or sitting. Place your arms up on pillows so your wrists are elevated above the level of your heart. This position allows gravity to drain excess fluid out of the hands and back towards circulation. 

Avoid tucking hands under the pillow/head

Side-sleeping is common during pregnancy. But try not to tuck your hand under the head or pillow. This can put stress on the wrist. You can hug a large body pillow or “pregnancy pillow” instead. 

Note: For 95% of pregnant women, the CTS symptoms resolve within 5-6 weeks after delivery. The hormone levels normalize, and fluid balance returns. But during pregnancy, CTS symptoms can affect daily life. Please consult with a healthcare professional to identify the exact causes and undergo the right treatment. 

Final Thoughts

Prevention is always better than a cure. If your wrists involve rigorous repetitive motions, then you are highly prone to carpal tunnel syndrome, where the wrist and fingers are affected. You can avoid or reduce the chances of carpal tunnel syndrome by making small, intentional adjustments. Ergonomic awareness is one of the most effective ways to prevent CTS. From the right chair height to frequent micro-breaks, the right ergonomic setup and healthy habits can help reduce the load on your median nerve. Look for the warning signs like tingling or numbness in the hands, wrist or fingers. Consult with a physiotherapist as soon as you notice the symptoms or if you are at high risk of encountering CTS to recover smoothly and prevent the condition from recurring.