How to Treat Carpal Tunnel Pain at Home

A person holding their wrist in pain

How to Treat Carpal Tunnel Pain at Home


Carpal tunnel syndrome can be defined as a numbness or tingling sensation in the hand and arm. It's caused by pressure on the median nerve, which runs from your forearm to your hand through a narrow space known as the carpal tunnel. The most common symptoms of carpal tunnel syndrome include numbness, tingling, and weakness in the hand and arm and usually start very gradually. If the pain becomes unbearable, you should contact a carpal tunnel surgeon for a physical examination. But before that, continue reading below to learn more about home remedies that have been proven to eradicate the uncomfortable sensation and provide you with carpal tunnel release.

A person’s hand in a cast

#1. Wear Wrist Splints

A wrist splint or a carpal tunnel wrist brace will help keep the wrist straight, which will relieve the pressure on the median nerve. For maximum effectiveness, be sure to wear the wrist splint during any time you are doing a lot of physical work with your hands. Also, be sure to wear it in the time leading up to when you typically experience maximum pain, as this will relieve your symptoms before they begin again. Wearing the splint throughout the night will help keep your hand properly aligned and relieve any pain in the hands and wrists when you wake up. 

An elderly man holding his wrist in pain

#2. Take Frequent Breaks from Repititive Tasks

Daily tasks can be very repetitive and time-consuming, which can be hard on the hands and wrists. When performing such tasks, be sure to stop every fifteen minutes to wriggle your hands and fingers and stretch them out. This will increase blood flow and reduce stiffness which will, in turn, relieve pain.

A woman stretching her wrists

#3. Stretch Your Hands

Perform gentle hand, finger, and wrist stretches throughout the day to relieve pressure and reduce stiffness. Simply interlocking your fingers with each other and pushing them outwards with the palm side facing away from you will help to alleviate pain. You should also try to focus some of these stretches on your ring finger. These repetitive motions can be performed quickly and frequently.

A hand with a glove on giving a thumbs-up gesture

#4. Apply Heat

Apply heat to your hands and wrists to help reduce swelling. Wearing fingerless gloves throughout the day will provide warmth to your hands to reduce stiffness and relieve pain. Immersing your hand in warm water while gently flexing and moving your hands and wrists can also be effective.

A person placing a cold pack on their wrist

#5. Apply Cold Therapy

Soaking your hands in an ice bath and icing your wrists for 15 minutes at least once an hour can help to stimulate your hands and fingers and mitigate carpal tunnel symptoms.

A close up of a person’s hands typing on a laptop

#6. Use Less Pressure

When doing simple tasks such as writing or typing, be sure to relax your grip or reduce the force you are using. If possible, alternating which hand you use for each task can also be beneficial. This will relieve the pressure in your hands, wrists, and fingers.

A person’s hand reaching over a blue background

#7. Avoid Extreme Flexing

Bending your wrists too far in either direction is not good for carpal tunnel syndrome. Try to keep your wrist position as neutral and as straight as possible by avoiding doing things that require you to flex your wrists to the extreme in either direction. Different carpal tunnel stretches are gentle enough not to bend your wrist too hard.

A white pill bottle in front of a shelf of medications

#8. Try Over-the-Counter Medications

Over-the-counter (OTC) anti-inflammatory medications such as aspirin and ibuprofen can be successful in relieving aches and pains. They can also reduce inflammation around the nerve, which is essentially the center of all the pain.

A collage of a woman’s posture going from poor to good

#9. Watch Your Posture

Poor posture rolls your shoulders forward, which sets off a chain reaction and causes extreme pain in your wrists. Your neck is shortened with your shoulders rolled forward, which compresses the nerves in your back, which can affect your wrists, fingers, and hands. Try to be more conscious of how you are sitting, standing, and walking, and be sure to make sure your back is always straightened.

A woman meditating on a yoga mat in a living room

#10. Yoga

Yoga can be a great form of carpal tunnel treatment. It can help the muscles in your hands, and wrists get stronger and stretch them out to reduce stiffness. Along with reducing pain in your hands and wrists, you'll notice that yoga exercises for carpal tunnel will make it easier to grasp products items.

Helpful Pain Relief Resources

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The 2020 Ultimate Guide to Pain Management

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How to Alternate Hot and Cold Therapy

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The Ultimate Guide to Red Light Therapy for Pain

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19 Home Remedies to Treat Arthritis


About the Author

Headshot for Ally West

Ally West is a Florida State University student studying Communications. She has spent her time studying the world of Digital Communications, and hopes to one day pursue a career in that field.

About Carex Health Brands

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Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.

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