Pregnancy Related Carpal Tunnel Relief - Exercises for Carpal Tunnel Syndrome While Pregnant

Learn These Simple Exercises For Pregnancy Related Carpal Tunnel Relief

During pregnancy, swelling is a common occurrence.

Swelling of the legs, feet, and ankles is common, but also the wrists and hands! Over time, this can cause compression, inflammation, and irritation of the median nerve that passes through the carpal tunnel of the wrist (which is on the palm-side of the wrist). This compression and irritation is called carpal tunnel syndrome (CTS). Carpal tunnel syndrome (CTS) is common in pregnancy due to the extra fluids retained in the body, as well as hormonal changes causing increased flexibility of ligaments and joints in the body. It is estimated that between 19 to 70% of pregnant people experience carpal tunnel syndrome, and 47.5% of those people have carpal tunnel syndrome in both wrists. It is more common in the third trimester, accounting for 63% of cases.¹ 

The following exercises can be helpful in easing that nerve tension and relieving symptoms of carpal tunnel syndrome. The following information is for educational purposes only, and is not meant to diagnose, treat, or replace medical guidance and advice from your healthcare practitioner. 

Sunrise Salute Arms: begin with palms pressed together at the chest height “Prayer” position, then keeping palms together, raise the arms up overhead, then rotate your wrists forwards then outwards as you spread your arms apart like you are making a rainbow shape. Once the arms and wrists are at about shoulder / chest height, bring the palms together in the starting position (“Prayer” position). Perform for 10 repetitions, 2-3 times per day. This exercise dynamically stretches the wrists and shoulders and improves circulation to these areas as well. 

Wrist extension stretch: reach the arm out straight in front of you with the fingertips pointing down toward the floor on the side with wrist pain. Then with your other hand, gently stretch the wrist back toward you by pressing the palm of the opposite hand into the fingers of the injured side so the wrist bends back into a gentle stretch. Repeat 2-3 times, holding for about 30 seconds each, perform 3 times per day. This exercise stretches the muscles of the arm and wrist involved with carpal tunnel syndrome symptoms.

Median Nerve Glides: Raise the arm of the injured side out to the side as far as is comfortable with your wrist straight, palm facing up, then bend the wrist back so that your fingers point down to the floor to your comfortable range. Keep that position of your wrist as you side bend your neck away from that side. You should feel the onset of a pulling sensation along your arm, wrist, or palm-side of your fingers, but no pain or numbness. Repeat 3 times per day, for 10 repetitions. This exercise mobilizes the median nerve, which is the nerve that gets compressed when carpal tunnel syndrome occurs and causes numbness, tingling, and in more severe cases muscle weakness in the hand. The mobilization gently moves the nerve along the various pathways that it travels from the neck to the hand. We need our nerves to have good mobility and good blood flow. This exercise helps with both!

Carpal tunnel wrist braces: While not an “exercise,” wearing wrist braces at night and even during the day if you use your hands frequently for work or childcare will help take the strain off of your wrists by keeping them in a neutral position. 

If you think you may be experiencing pregnancy-related carpal tunnel syndrome, seek out physical or occupational therapy to address symptoms and begin treatment in order to prevent worsening of symptoms and functioning. 

Resources: 

Khosrawi S, Maghrouri R. The prevalence and severity of carpal tunnel syndrome during pregnancy. Adv Biomed Res. 2012;1:43. doi:10.4103/2277-9175.100143