How to prevent carpal tunnel syndrome

(MCT) — This disorder of the wrist and hand happens when inflamed tissues press against a major nerve, causing pain, numbness and weakness. People whose jobs require repetitive hand motions, such as typing, are at higher risk. Here are some tips from doctors:

Adjust your seat. Sit so your lower arms are at the same level as your keyboard so you don't have to flex your wrists up or down to type. Keep them in a straight line with your forearms, and don't work with your arms too close or far away from your body.

Take breaks. If you stop typing for a while, rest your hands on your lap or at your side rather than on the keyboard.

Soften up. Don't rest your wrists against hard surfaces. Also avoid banging the keyboard too forcefully as you type.

Exercise your hands. Regularly shake out your hands, clench your fists, extend your fingers or gently bend your wrist backwards and forwards.

Hold each stretch for about 10 seconds.

Switch hands. If you can keep one wrist from absorbing all the strain of a job, do it.

Stay in shape. Nutritious food, regular exercise and good sleep boost the body's circulation and repair systems. Being overweight also puts more strain on nerves.

Sleep smart. Keep your wrists lying flat on the mattress rather than bent under your head or pillow.

Control chronic conditions. Diseases such as arthritis and diabetes increase the risk of carpal tunnel. It helps to quit smoking, too.

Get treatment. If you have early symptoms, ice, massage and stretching can help. A doctor also may recommend over-the-counter painkillers, a fitted wrist splint or, in more serious cases, cortisone shots or surgery.

Distributed by McClatchy-Tribune Information Services.