Typing at your desk, styling hair, fixing wiring — no matter what you do for work, repetitive hand movements can take a toll. If you’ve noticed tingling, numbness, or pain in your hand or wrist, carpal tunnel syndrome could be to blame.

“Carpal tunnel syndrome develops when repetitive movements put pressure on the median nerve, causing pain, stiffness, and weakness in the hand and wrist,” explains Kristen Sandrowski, MD, a hand specialist with Hartford HealthCare at the Connecticut Orthopaedic Institute.

Here’s how to recognize the signs of carpal tunnel, treat it at home, and when to see a specialist.

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What causes carpal tunnel syndrome?

Carpal tunnel syndrome stems from pressure on the median nerve, which runs through a narrow passage in the wrist called the carpal tunnel.

Over time, this pressure can lead to:

  • Tingling or numbness in the thumb, index, and middle fingers.
  • Weakness in the hand.
  • Pain or stiffness in the hand and wrist, especially at night.

In some cases, a wrist injury or underlying condition like arthritis can also trigger carpal tunnel syndrome.

> Related: 6 Signs Your Hand Pain Is Arthritis

5 ways to ease the pain at home

Most cases of carpal tunnel syndrome develop gradually — but you don’t have to wait until the pain gets worse to take action. Dr. Sandrowski suggests trying these strategies:

1. Wear a wrist brace at night.

A rigid brace helps keep the wrist in a neutral position, which reduces pressure on the nerve. This can ease symptoms both at night and during the day.

2. Change positions frequently.

If you’re typing or doing repetitive tasks, take regular breaks. Stretch your hands, shake them out, and adjust your position to avoid strain.

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3. Try nerve glides.

These stretches help the median nerve move more easily through the carpal tunnel. Make a fist with your thumb outside, then slowly open your hand and stretch your fingers one by one. Wiggle your fingers and rotate your wrists to improve circulation.

4. Maintain good wrist alignment.

Keep your wrists in a neutral position while working. Avoid bending them too far forward or backward, which can increase pressure on the nerve.

5. Use anti-inflammatory medication.

Over-the-counter ibuprofen or topical gels can reduce inflammation and ease pain.

When to see a specialist

If symptoms persist despite at-home remedies, it’s time to see a hand specialist, says Dr. Sandrowski.

“You should expect some relief within four weeks of bracing, stretching, and using anti-inflammatories,” she says. “If symptoms become more severe or consistent, it’s better to have the nerve checked.”

A hand surgeon can order a nerve test to evaluate the health of the median nerve and determine whether surgery is needed.

“The goal is to treat the nerve while it still has the potential to recover,” says Dr. Sandrowski. “A nerve test helps us see how healthy the nerve is and assess the chances of a full recovery with treatment.”

If left untreated, prolonged pressure on the nerve can cause permanent damage — so getting evaluated early is key.