Easy exercises to manage Carpal Tunnel Syndrome and some useful tips to manage it

04/25/2021 06:00 PM Central
Swati Prakash
Upper Limb conditions
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Easy exercises to manage Carpal Tunnel Syndrome and some useful tips to manage it

Carpal tunnel syndrome (CTS) is the compression of the Median nerve within the wrist leading to tingling, numbness, pain in the hand and fingers, sometimes extending into the forearm as well.

The wrist has multiple small bones called the carpal bones and they have a narrow space between them known as the carpal tunnel. There are nine tendons and one nerve that pass through it. If there is a build-up of pressure within this tunnel, the nerve may get compressed and leads to the symptoms of carpal tunnel syndrome.

There are multiple factors that can predispose a person to carpal tunnel syndrome such as pregnancy, obesity, etc. It is more common in elderly and in women. However some of the most common factors leading to carpal tunnel syndrome are activities that involve:

Repetitive stress injury from wrist movements such as using a mouse for prolonged period of time.
Repetitive stress injury from high speed or forceful finger movements such as typing without taking a break.
Prolonged awkward wrist positions such as holding your baby without keeping the wrist in a neutral position.
Prolonged firm grip or pressure on the palm such as playing golf for long hours or a narrow grip during tennis or other racquet sports.

Watch this video for some helpful tips to manage carpal tunnel syndrome.

Conventionally, doctors will usually prescribe painkillers and nerve relaxants in mild to moderate cases and suggest surgery in severe cases. However the mainstay of treatment is physiotherapy. Most patients with carpal tunnel syndrome can recover with proper physiotherapy treatment. However if the initial symptoms are ignored and the conditions become chronic it will take longer for them to resolve and settle down.

If you are suffering from carpal tunnel syndrome or wrist pain or advise on ergonomics join my free community where we discuss these topics in a judgement free and friendly group.

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MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain.

My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

I finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did.

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **