Office workers, assembly line workers, construction workers, hair stylists, musicians, and food service workers may be at a higher risk for developing carpal tunnel syndrome (CTS).
But why?
Jobs that are most prone to causing carpal tunnel syndrome usually involve repetitive tasks and motions. They may also require working with vibrating tools or using too much force on your hands.
So when your hands are your main tools at work, you may be vulnerable to carpal tunnel syndrome.
Let’s prevent it from getting worse today.
How It Feels To Have Carpal Tunnel Syndrome
If you suspect your job is causing CTS, you may want to get familiar with the symptoms:
- Do you have a tingling sensation in your wrist or fingers?
- Does your hand feel numb?
- Do you feel a sharp, occasional, or constant pain in your wrist or hand?
- Do you have a problem gripping objects tightly?
If so, you may already be struggling with carpal tunnel syndrome. Now let’s see which jobs are at a higher risk of carpal tunnel syndrome development.
1. Office Workers
Working for a corporation is mostly about strong communication skills and mental tasks. But your hands and wrists are still at risk. The physical toll of typing and using a mouse for eight hours a day can be significant.
You’ve probably seen pamphlets, posters, or emails about carpal tunnel syndrome in many offices. It’s a real and widespread issue.
A study conducted in Ethiopia among bankers, for instance, found that a surprising 11.7% of them suffered from CTS.
Why You're at Risk
The main risk factor for office workers is repetitive motion.
If you’re someone who types fast and for long stretches without taking a break, you’re constantly putting pressure on your median nerve.
This is especially true if you do the same exact tasks all day. Using a mouse for hours on end also puts a lot of stress on your wrist.
How to Prevent It
Prevention is key. Here’s a more detailed look at what you can do to protect your hands and wrists:
Take Frequent Breaks
Don’t wait until your hands feel tired. Set an alarm to take a short break every 30 to 60 minutes. Stand up, stretch, and give your hands a break.
Improve Your Posture
A good posture is important not just for your back, but for your wrists, too. Make sure your keyboard and mouse are at elbow height.
Your forearms should be parallel to the floor, and your wrists should be in a straight, neutral position, not bent up or down.
Use the Right Tools
Consider investing in an ergonomic keyboard and mouse. These tools are designed to keep your hands and wrists in a more natural, relaxed position.
Use a Lighter Touch on Keyboard
Pay attention to how much force you use. There’s no need to “bang” on the keys. Practice typing with a lighter touch.
2. Construction Workers
Construction is one of the most physically demanding jobs out there. It’s not surprising that it can take a serious toll on the body.
A study in the United States found that up to 10% of construction apprentices suffer from carpal tunnel syndrome, a condition that can have a serious impact on a worker’s career.
Why You're at Risk
The main culprits for construction workers are vibrating tools and the use of too much power. Think about a jackhammer, a drill, or a chainsaw. These tools send constant vibrations through your hands and wrists, which can lead to nerve damage over time.
The strain of gripping and using these tools with a lot of force, day in and day out, can also put extreme pressure on the median nerve.
How to Prevent It
Prevention in this field requires a mix of personal responsibility and systematic changes.
Keep Your Habits in Check
Smoking and drinking can affect blood flow and nerve health, making you more vulnerable to developing CTS.
A healthy diet and active lifestyle can also strengthen your body’s resilience.
Use Ergonomic Tools
Employers should provide tools with features that reduce vibration and require less force to operate. This includes padded handles and anti-vibration technology.
Take Regular Breaks
Short, frequent breaks throughout the day can give your hands and wrists a chance to rest and recover.
Mandatory Health Checks
Regular health screenings can help catch the early signs of CTS, allowing workers to get treatment before the condition becomes severe.
Proper Training
Learning the correct way to hold tools and perform tasks can minimize strain on the wrist.
3. Assembly Workers
Assembly line work is a job that is often overlooked when we talk about carpal tunnel syndrome, but it’s a huge risk factor.
In fact, a study found that assembly workers had a significantly higher rate of probable CTS than computer users.
Why You're at Risk
The reasons are clear: repetitive wrist or hand movements, forceful gripping, and handling loads are all part of the job.
These constant, forceful motions can inflame the tendons in the wrist, causing them to swell and press on the median nerve.
How to Prevent It
You can still have control, here’s how:
Take Frequent Breaks
This is the most important thing you can do. Even a minute or two of rest in an hour can give your hands and wrists a chance to recover from the strain.
Do Wrist and Hand Exercises
Simple exercises can help stretch and strengthen the muscles and tendons in your hands and wrists, keeping them healthy and less susceptible to injury.
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Check Your Force
Pay attention to how you’re gripping tools or objects. Try to use as little force as possible and keep your wrists in a neutral, straight position as much as you can.
Rotate Tasks
If possible, talk to your supervisor about rotating between different jobs on the assembly line. This helps prevent one part of your body from doing the same repetitive motion all day long.
4. Food Service Workers
The food service industry—from chefs and baristas to bartenders and dishwashers—is a demanding environment.
This fast-paced world, where breaks are rare, brings a high risk of repetitive stress injuries like carpal tunnel syndrome.
Why You're at Risk
Food service jobs are incredibly repetitive. You’re constantly slicing, dicing, stirring, and handling utensils and heavy trays. These constant, quick motions, often performed under pressure, put a great deal of strain on your wrists and hands.
How to Prevent It
While you can’t always control the pace or the repetitive nature of the job, you can control how you perform your tasks.
Use Your Whole Body
Don’t rely just on your hands and wrists.
When you’re pushing a heavy pot, opening a stubborn door, or moving a full tray, use your entire body weight and larger muscles to help. This takes the direct strain off of your wrists.
Stretch Regularly
Even if you can’t take a formal break, you can still stretch. Take a moment to stretch your wrists, hands, and fingers. Rotate your shoulders and neck. These small movements can help improve blood flow and reduce tension.
Keep Moving
Try to vary your movements throughout the day.
If you’ve been chopping for a while, switch to a different task if possible. When you have a spare moment, move around and change your body position to avoid staying in one posture for too long.
5. Hairstylists
The beauty industry is all about making others feel good, but it can be surprisingly hard on your own body. Hairstylists, in particular, spend their days on their feet and, most importantly, on their hands.
Why You're at Risk
Hairstylists use their hands for everything, and this involves all the key risk factors for CTS.
You’re constantly making repetitive hand motions with scissors and combs, often for long hours without breaks.
Gripping and maneuvering blow dryers, brushes, and straighteners for an entire shift puts a huge amount of pressure on your wrists.
How to Prevent It
To still keep your job for years to come, you can take care of your health:
Take Pauses
This is critical. Try to build short breaks into your day, even if it’s just a few minutes to rest your hands between clients.
Walk around, shake out your hands, and let your wrists relax.
Stretch Regularly
Simple, routine exercises can make a big difference. Throughout the day, do some basic stretching for your hands and wrists. This helps increase circulation and reduce tension.
Check Your Tools
Consider using ergonomic shears and blow dryers that are designed to be lighter and put less strain on your hands. The right tools can make your job much easier on your body.
Vary Your Movements
Try to change up your routine when you can.
If you have multiple clients for different services, switch between cutting, coloring, and styling to give your hands a break from one specific motion.
6. Musicians
Whether it’s a job, a passion, or a hobby, playing an instrument means using your hands in incredibly intricate and repetitive ways.
This high-level of fine motor control puts musicians at a significant risk for carpal tunnel syndrome.
Why You're at Risk
Musicians spend countless hours performing the same precise movements.
These hand and finger motions can put serious strain on the tendons and nerves in the wrist.
Holding a pick, pressing down on a fretboard, or rapidly striking keys all contribute to the risk.
How to Prevent It
You can’t simply stop playing music, but there are other things you can do to protect yourself:
Warm-Up and Cool-Down
Just like an athlete, a musician should always warm up their hands and fingers before a practice or performance. Simple stretches and exercises can get the blood flowing. After playing, gentle stretches can help release tension.
Take Breaks
Step away from your instrument every 20-30 minutes to stretch your hands, shake them out, and rest your wrists. This is especially important during long rehearsals or performances.
Practice Good Posture and Technique
The way you hold your instrument and position your hands makes a huge difference.
An instructor or a physical therapist who works with musicians can help you develop a technique that minimizes strain on your wrists and hands.
Don't Ignore The Pain
A little soreness is one thing, but if you feel tingling, numbness, or a sharp pain, stop immediately. Pushing through the pain can make the condition much worse.
Final Words
It’s not always possible to just stay away from your job. The best thing to do in such cases is to create the balance between your health and career. Creating balance is nothing more than building a different routine that allows you to keep working without pain, surgery, or early retirement.
It costs nothing to prioritize health over productivity.
