5 Easy Ways to Relieve your Carpal Tunnel (Wrist) Pain
As mums we use our hands extensively whether we are at home or at work. This could be typing on your keyboard, sending off those long corporate emails or changing diapers or holding your toddler or driving your kids to classes, etc etc … the list goes on and on! It is not uncommon for mums to suffer from wrist and hand pain (Carpal tunnel syndrome) either due to over use of their hands or fluid retention during pregnancy.
 
Carpal tunnel syndrome is caused by irritation or compression of the Median Nerve. This is one of the many nerves that originates in our neck (cervical spine) and supplies your thumb, ring and index finger along with a part of the ring finger. The median nerve passes through a narrow tunnel made of the wrist bones, known as the carpal tunnel. If there is a swelling or inflammation of the median nerve due to overuse, pregnancy or fracture, it can rub against these bones in the tunnel and start to produce symptoms of pain or burning or tingling numbness or a nerve pain down the wrist and hand. 
 
In this blog we will discuss 5 easy ways to relieve your Carpal Tunnel pain that you can implement today.
 
Tip number one is to follow the correct ergonomics. This basically means try and keep your wrist is a neutral position. Not bent up or down but in the middle where your forearm and hand is in a straight line. When we are typing or holding a mouse at the computer the natural position of our wrist is bent upwards. A simple solution for this is to use a rolled up face towel under the wrist or to use a wrist pad with your keyboard and mouse. Click HERE for the ones that I use. Another good alternative is to use a standing ergonomic mouse that keeps your wrist in neutral. 

Tip number two is to avoid repetitive activities. If your office day involves typing all day long take a break in between your typing and do some stretches to avoid the build up of stresses on the hand and wrist. These breaks can be as frequent as every 20 minutes or so. 

Watch this video for ergonomics and exercises to help with wrist and hand (Carpal tunnel) pain: 

 
The third tip for you is to use a wrist splint that supports your wrist in neutral even when you are typing or sleeping at night. This was specially useful for me when my kids were little and would only fall asleep with me holding them in my arms and rocking them. Its not easy to support your wrists when you have a load to hold and support! HERE is the one that I used.
 
The fourth tip is to to use a cold pack at the end of the day to ease the inflammation in your wrist and hands. If your pain is severe you can use a cold pack during the day as well. Using a cold pack is the deceptively simplest tip that can work very well. It helps to ease the inflammation in a non invasive way and does not cause any harm to try it out! You can watch the video HERE to learn more about cold packs.  
 
The fifth tip is to elevate your arms over your head! If you can make a fist and open your fingers a few times this pumping action will help to reduce the swelling in the area. Also try not to hang your hands down by your body all the time as gravity will cause more fluid to drain into the hands and cause an increase in wrist and hand pain. You can  put your hands into your pocket or just across your arms in front of your body. This is specially useful for those people whose carpal tunnel pain is caused by fluid retention due to pregnancy or fracture. 

If you are suffering from wrist pain learn simple strategies to manage this in 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.

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 **

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