Four Tips to Avoid Numbness and Tingling in Your Hands

Numbness and tingling in your hands can be uncomfortable and distracting, whether you’re working at a desk, exercising, or even trying to sleep. As we mentioned last week, this sensation often happens when nerves in your hands or wrists are compressed for too long, but it can also be related to posture, repetitive movements, or circulation. The good news is that small lifestyle changes can go a long way in keeping your hands healthy and pain-free. Here are four top tips to help you avoid numbness and tingling.

1.Improve your ergonomics

If you spend long hours at a computer, poor ergonomics may be to blame for hand discomfort. Improper wrist positioning while typing or using a mouse can compress nerves, especially the median nerve linked to carpal tunnel syndrome. To prevent this, keep your wrists in a neutral position – not bent up or down. Adjust your chair and desk height so that your forearms are parallel to the ground. Make sure your keyboard and mouse are positioned to minimize strain. Using a wrist rest or ergonomic mouse can reduce unnecessary pressure.

When texting, if your head is flexed forward for long periods of time (like when scrolling through social media apps or playing a video game) the spinal cord gets stretched and the nerves in your lower neck are under tension. Try and raise your device so that it is at eye level.

2.Take breaks and stretch

Repetitive movements (typing at a keyboard, digging holes in the garden, trimming the grass and other activities using your arms and hands) increase the risk of inflammation and pressure on the nerves, and muscle tightness. To counteract this, take short breaks at least every hour to stretch your hands and wrists. Simple exercises like gently rotating your wrists, shaking out your hands, or stretching your fingers wide apart encourage better circulation and prevent stiffness.

3. Get the right pillow.

If your pillow is too high, or too low, it creates tension at the base of your neck. The nerves that travel all the way down into your hands get stretched and irritated – not OK! Once irritated, the body creates inflammation, and the numbness cycle can begin. When lying on your side, your pillow should be the right size to keep your neck straight, not tipped down or up. This will limit the stress on the nerves that cause numbness and tingling in the hands.

4. Pay attention to posture and circulation

Poor posture can have a ripple effect on your nerves. Slouching in your chair or rounding your shoulders may cause nerve compression in your neck and shoulders, which can radiate down into your hands. Sit upright with your shoulders relaxed and avoid leaning on your elbows for long periods since this can put extra pressure on nerves. Staying active, staying hydrated and avoiding prolonged static positions will also improve blood flow, which supports nerve health.

By focusing on ergonomics, stretching and posture, you can significantly reduce the chances of experiencing numbness and tingling.