WHY DO YOU EXPERIENCE WRIST AND HAND PAIN?
The median nerve is responsible for controlling movement and sensation in the wrist, thumb, and first three fingers. It runs from the forearms through the wrists and hands via the carpal tunnels, which are also shared by a network of tendons that facilitate hand movement.
Repetitive motions of the hand and wrist can lead to inflammation of the carpal tunnels, resulting in the compression of the median nerves. This often manifests as numbness, weakness, tingling, or pain in the wrist and hand, a condition known as carpal tunnel syndrome.
It is estimated that carpal tunnel syndrome affects up to 10 million Americans annually. Women are more likely than men to develop this condition, which also more commonly affects middle-aged and older individuals.
Those employed in technical fields, factories, music, or any job involving repetitive wrist and hand movements are at a higher risk of experiencing this discomfort.
Although carpal tunnel syndrome shares symptoms with other joint and nerve disorders, diagnosis by a specialist is essential. The good news is that carpal tunnel syndrome can be treated, often with natural remedies.
TEN REMEDIES FOR EASING HAND AND WRIST PAIN
These remedies are simple to implement and can be practiced at home, in the office, or on the go. Many can be performed sequentially throughout the day. Consider the following ten remedies to alleviate hand pain:
1. GIVE IT A REST
Wrist and hand pain often result from fatigue due to continuous movement, especially in jobs that require repetitive actions. To alleviate this, it's beneficial to rest and stretch your hands for a few minutes every hour. Ergonomic equipment can also provide relief, particularly for tasks like typing that involve repetitive hand movements.
2. USE A SUPPORT BRACE
Chronic hand and wrist pain may be alleviated with the use of a support brace. Repetitive motions can cause inflammation in the carpal tunnels, leading to pinched nerves that may disrupt sleep. Wearing a support brace during work hours can help.
These braces are readily available at pharmacies and department stores at a reasonable cost. They maintain your wrists and hands in a neutral position, giving your nerves the opportunity to rest and recover.
3. TRY STRETCHING EXERCISES
Stretching exercises like Pilates and yoga are known for toning muscles and easing tension and pain throughout the body. This principle also applies to the hands, wrists, and fingers. A few simple hand exercises daily can relax tense muscles and joints, helping to alleviate hand pain.
Dedicate a few minutes each day to gently flex your wrists up and down, directing your fingertips towards the ceiling and then towards the floor. Then, rotate your wrists gently in a circular motion to the right and then to the left. Finally, spread your fingers as wide as you can before clenching them into a fist, repeating this at least ten times.
4. CHANGE YOUR SLEEPING POSITION
Waking up with numbness, tingling sensations, or bothersome wrist and hand pain? It might be due to an awkward sleeping position, particularly if you sleep on your stomach.
You might be lying on your hands or twisting your wrists into painful positions during the night, compressing the median nerves. Consider sleeping on your side or back, or finding a comfortable position that doesn't pinch your hands and wrists. Altering your sleeping position could relieve morning hand pain.
5. ALTERNATE HEAT AND COLD
For strains, sprains, or other bodily pains, heat or cold treatments often provide relief. For carpal tunnel or arthritis pain in the hands and wrists, alternating between these treatments may be beneficial, as each has unique effects.
Applying a covered ice pack to your forearms for 10-15 minutes can reduce inflammation and acute pain. Conversely, if your hands, fingers, and wrists are stiff and achy, applying heat may be more effective. Choose the treatment that feels best for you.
6. TRY A MASSAGE
A soothing massage is unparalleled for relaxing muscles, easing tension, and alleviating pain. Fortunately, your hands and wrists can enjoy these benefits too. You can either massage your own hands or have someone else do it for you, which can be an added pleasure.
Cradle your left hand with your right and gently massage from the center of the hand out towards the fingers. Softly rub both sides of your wrist, as well as the front and back. Once the tension in your left hand is relieved, switch to your right hand and repeat the process.
7. INCREASE YOUR VITAMIN B6 INTAKE
While Vitamin B6 supplements are available at drugstores, a healthy diet typically provides sufficient amounts. Excessive intake of B6 can be harmful, so it's best to meet your needs through food. Spinach, bananas, and certain fish are abundant in B6 and other vital nutrients.
8. MODIFY YOUR DIET
Echoing the Ancient Greek philosopher Epicurus's sentiment that we are what we eat, contemporary research concurs. A diet rich in sugar, refined carbohydrates, and saturated fats can lead to inflammation throughout the body. Such dietary habits can worsen wrist and hand pain stemming from overuse and inflammation.
Benefit your body by cutting out junk food as much as possible and opting for wholesome foods instead. Incorporate anti-inflammatory foods into your diet, like fatty fish, berries, leafy greens, nuts, and plenty of water. You'll likely experience reduced pain in your hands and wrists, possibly lose weight, and feel overall improvement.
9. USE HERBAL REMEDIES
Before modern times, individuals couldn't easily consult a medical specialist for every ailment. Instead, they relied on the natural abundance of herbs for medicinal and home remedies. Although some of these have been deemed ineffective or harmful, numerous herbal remedies are supported by scientific evidence.
If chronic wrist and hand pain troubles you, consider herbs known for their potent anti-inflammatory effects, such as turmeric, white willow bark, or devil's claw. Drinking a warm cup of green tea daily can also help alleviate inflammation. However, before starting any herbal supplement, it's crucial to discuss it with your primary healthcare provider.
10. CONSIDER ACUPUNCTURE
For centuries, ancient Chinese healers have advocated acupuncture for treating inflammation, pain, and various ailments. Acupuncture is based on the idea that the body is interconnected through lines called meridians, which are linked to nerves and energy flow. Tiny needles inserted at specific points can unblock these meridians, rejuvenating the body's vitality.
Research indicates that acupuncture can yield beneficial outcomes for conditions like carpal tunnel syndrome and other hand-related pains. Consult your healthcare provider to find a qualified acupuncture specialist in your area. Trying acupuncture might be a worthwhile option for relief, and it may even be covered by some insurance policies.
FINAL THOUGHTS ON TRYING THESE NATURAL REMEDIES FOR WRIST AND HAND PAIN
Having only one set of hands, it's crucial to look after them as best as possible. Should you suffer from hand and wrist pain resulting from an injury, carpal tunnel syndrome, or arthritis, there are steps you can take for pain relief. Discuss with your primary healthcare provider about the most suitable natural remedies or treatments for your condition.
Source: powerofpositivity.com
Comments
Post a Comment