No love for the carpal tunnel here. Trying to shake, shake, shake them out for relief? (FOB song reference :-) ) Trouble sleeping? Hands going numb? Here are some conservative treatment options to consider long before surgery.
Information
OrthoInfo from the American Academy of Orthopaedic Surgeons (AAOS)
This informational website discusses the anatomy and causes of carpal tunnel, symptoms, what to expect during a physical examination or special test, non-surgical (and surgical) treatment options, and expected outcomes.
https://orthoinfo.aaos.org/en/diseases--conditions/carpal-tunnel-syndrome/
Carpal Tunnel Syndrome: Pathophysiology and Comprehensive Guidelines for Clinical Evaluation and Treatment | National Library of Medicine | July 14, 2022
Carpal Tunnel Syndrome (CTS) anatomy, causes, illustration, signs and risk factors, testing, and treatment options.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9389835/
Efficacy of a soft hand brace and a wrist splint for carpal tunnel syndrome: A randomized controlled study | ResearchGate.net
Short research abstract of efficacy of soft hand brace or wrist splint for carpal tunnel syndrome.
Resources
How To Treat Carpal Tunnel Syndrome | Detailed Exercises | Dr Levi Harrison
In this 10-minute video, review anatomy of carpal tunnel along with basic exercises including Active Range of Motion wrist circles and wrist flexion/extension, wrist flexor/extensor stretching, and shaking ‘em out.
WORKS FAST! 8 Home Exercises To Fix Carpal Tunnel Symptoms | Tone and Tighten
Wrist Active Range of Motion (AROM), Wrist Flexion/Extension Stretching, Carpal Tunnel Stretching, Tendon & Nerve Glides
Alleviate carpal tunnel symptoms with self-massage and nerve flossing | Rachel Richards Massage
Spend 9 minutes with Licensed Massage Therapist Rachel Richards working on self-massage of the hand/palm, wrist, forearm as well as and nerve flossing to address carpal tunnel symptoms.
Relieve Carpal Tunnel Syndrome Pain FAST with Easy Stretches & Exercises! | AskDoctor Jo
Learn the Prayer Stretch, Wrist Flexor Stretch with Thumb Stretch, Finger/Tendon Glide, Modified Median Nerve Glide, Wrist Flexor Stretch in this easy to follow 7-minute video. She does such a great job providing clear instruction and visual demonstration.
https://youtu.be/axO1C324yPA?si=IvvfF3cJMPVYv7R6
Median Nerve Glides or Nerve Flossing - Ask Doctor Jo | AskDoctorJo
Floss/Glide/Stretch the median nerve as Doctor Jo breaks down the motions for you.
Effects of taping therapy for carpal space expansion on electrophysiological change in patients with carpal tunnel syndrome | National Library of Medicine
Carpal Tunnel Conservative Treatment includes taping techniques. Here is some research on its effectiveness:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498095/
STRENGTHTAPE® | Kinesiology Tape | Carpal Tunnel | STRENGTHTAPE®
This is a Carpal Tunnel Syndrome taping technique demonstration:
Product Considerations
Kinesiology Tape:
OG Favorite - RockTape Sensitive: https://a.co/d/1BfPbkK
RockTape Original: https://a.co/d/4ZfTFqg
The Original Kinesio Tape: https://a.co/d/gjM3mPI
Good Value and Product - Nordic Lifting Tape - https://a.co/d/aZK44o8
Wrist Braces:
Carpal Tunnel
Additional Resources
Cervical / Neck Pain
Just in case anything is coming from further up the chain, we’re gonna leave this here…
Nothing is more of a pain in the neck than a Pain in the Neck! Amiright!?
Information
Neck Pain and Problems - Johns Hopkins Medicine
This page includes a video with an anatomical overview of the cervical spine.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/neck-pain-and-problems
Neck Pain Overview | University of Maryland Medical Center
This is a long and detailed webpage that features a lot of great information including explanations of cervical conditions like: Degenerative Disc Disease, Cervical Radiculopathy (Pinched Nerve), Herniated Disc, Spinal Stenosis. It lists and describes different exams/tests to expect when searching for a diagnosis, as well as conservative/non-surgical treatment options. Surgical treatment options discussed include: Discectomy, Cervical Fusion, Laminectomy, Corpectomy.
Neck Pain Causes | Veritas Health
This is an animated video (<2-minutes) with a brief overview of different causes of cervical pain.
https://youtu.be/uOv6f47LbGI?si=4krR_mSEr-wCdBIH
Resources
Neck Pain Relief Stretches - 5 Minute Real Time Routine: | AskDoctorJo
This link includes Cervical Rotation and Side Bending, Shoulder Rolls, Upper Trap Stretch, Levator Scap Stretch, Scalene Stretch, Chin Tucks, and a Towel Stretch.
https://youtu.be/was4RtzpfJs?si=OOQzgWgGJ9MoiJjI
The 7 BEST Posture Correction Exercises for Back & Neck Pain Relief! | PT Time with Tim | PT Time with Tim
Scapular Retraction, Foam Roller Thoracic Extension, Sidelying Open Book, Prone Chest Lifts, Dual External Rotation, Dual Horizontal Abduction, Self-Massage
10 Best Neck Exercises for Neck Pain Relief – Ask Doctor Jo | AskDoctorJo
Chin Tucks, Shoulder Blade Squeezes, Cervical Isometrics (Extension/Flexion/Rotation/Sidebending), Resistance Band Isometrics (Sidebending/Rotation/Chin Tuck), Shoulder Shrugs
Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax | Mady Morrison
This is a beautifully produced quiet, gentle, and easy to follow seated yoga routine done in real time, performing each stretch/movement for 30 seconds each, accompanied by peaceful music.
Product Considerations
Coop Pillow: https://a.co/d/74eW2BW
Cervical Traction Wedge: https://a.co/d/dfwFdIj
Cervical Traction w/ Pump: https://a.co/d/iXTvokI
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
Posture Bra: https://a.co/d/iVJpM5V
Tennis Ball Sock - or - Massage Ball Roller: https://a.co/d/59b2iSZ
Posture Braces:
Adjustable - Gaiam - https://a.co/d/8XuUbuG
Best Seller -Comfy Brace- https://a.co/d/gp6TCmO
Posture Sensor and Trainer - Upright GO- https://a.co/d/8jULvmU