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3 Ways to Relieve Carpal Tunnel Syndrome Pain

Carpal Tunnel Syndrome: How to Ease Your Pain

We all deserved a good nights sleep and to wake up feeling refreshed! But with those suffering from Carpal Tunnel Syndrome, these nights can be somewhat hard to come by. But at The Hands Physio, we have 3 effective and easy ways to minimize that pins and needles pain so you can say goodbye to the nagging night pain and hello to a well-rested morning.

So what even is Carpal Tunnel Syndrome?

Something that should be better understood is that Carpal Tunnel Syndrome is common. When experiencing pins and needles or numbness in the thumb and fingers of your hand/palm, you may be at risk. It can also be referred to as the median nerve neuropraxia, meaning that the median nerve is being compressed. Compression of the nerve stops the communication signals of information through the nerve, causing you to experience pins and needles or numbness. And in order to relieve some pain we need to remove the areas of compression.

When experiencing such pain, it is important to take heed to what is going on with your body. These pains are signaling a warning sign in your body and trying to tell you that your body needs a release from the compression. Choosing to ignore these signs can lead to permanent damage of the nerve and cell death.

Where are common places the median nerve can get compressed?

The median nerve can be compressed at the wrist, elbow, shoulder or neck.  

At the Wrist:

The median nerve is compressed underneath the Retinacular Ligament that crosses the wrist to form the Carpal Tunnel.  

At the Elbow:

The median can be compressed between the two heads of the Pronator Teres muscles.

At the Shoulder:

It can be compressed under the pectoralis minor muscle.

At the Neck:

The median nerve can be compressed between the scalene muscles. Here it is still part of the brachial plexus.

Arm picture

Here are 3 tips you can use to relieve CPS pain


Wear a splint at night to stop wrist flexion (or wrist bending forward) and keeps it straight. Luckily for you, The Hands Physio custom makes these splints to fit your hand perfectly, so you can get good night’s sleep.


Stretch the muscles at significant points to relieve any other points where the nerve may be compressed. See diagrams below for ways to stretch.

Wrist Stretch
streching hands

Straighten your elbow and bend your wrist backwards. You should feel the stretch down the front of your forearm. Use your other hand to add extra pressure if required to feel a gentle pull. Hold. Repeat on other side.

Elbow Stretch
stretching hands

Turn affected side around so palm facing upwards, with elbow straight and then bend elbow – hold pain free for 30 seconds.

Neck Stretch
neck stretching

Tilt your head taking your left ear to the left shoulder, allow your head to drop backwards slightly. You should feel the stretch downwn the front of your neck on the right side. Use your left hand to add extra pressure if required. Hold. Repeat on other side.


Gliding your nerve to make sure it is freely moving.

Want more help in ways to manage your Carpal Tunnel pain?

The Hands Physio can teach you in more detail about what is happening in your body, why this happens, provide you with more exercises , or if necessary, help you decide if surgery is an option for you.

You can call for an appointment 02 97434672 or book one online.

No doctor’s referral is necessary.