The carpal tunnel is a space inside the wrist that contains connective tissue, tendons, and the median nerve. The latter transmits the sensory and motor signals of most of the fingers and some areas of the hand; if it is squeezed or squeezed it can cause pain, tingling and difficulty in controlling the affected muscles. Symptoms worsen during the night, resulting in difficulty sleeping. The water retention and swelling associated with pregnancy can compress or irritate the median nerve, generating all the symptoms associated with carpal tunnel syndrome and consequently making it more difficult to sleep.
Steps
Part 1 of 3: Take a Comfortable Position at Night
Step 1. Sleep on your side
Resting in this position ensures good blood flow in the body and towards the fetus, thus reducing the risk of developmental problems. It would be better to sleep on the left side, but the right side is fine too.
- Bend your knees and put a pillow between your legs.
- As your pregnancy progresses, you may feel more comfortable with another pillow behind your back.
- Try using others to lift your head if you have digestive problems or heartburn at night.
- Place a small one under the belly, as well as the one between the knees, for relief from back pain.
Step 2. Relax your hands
Put them in a neutral position that is comfortable for sleeping. Be careful that your wrists are not bent; if possible, place both your hand and wrist on a pillow that is slightly higher than your chest. Make sure it's a comfortable position for you.
- By lifting your wrist you reduce the amount of fluid that stagnates in the area and therefore the swelling that compresses the nerve.
- Some women find it helpful to put their hand on a small pillow, tucking it between the pillowcase and the pillow itself. This helps them maintain a neutral position in the joint throughout the night.
Step 3. Don't sleep on your back or face
As the pregnancy progresses, the body changes and the weight increases, causing unpleasant symptoms that also depend on the position you assume during sleep. You may also develop new ailments that can instead be avoided by resting on your side.
- The possible complications triggered by a supine position are back pain, hemorrhoids, breathing problems, altered blood pressure, reduced circulation to the heart and to the baby.
- If you sleep on your stomach, you increase the pressure in the abdomen, on the blood vessels and arteries that pass through this area of the body, compromising circulation. This position also becomes very uncomfortable as the months go by.
Step 4. Don't sleep with your hands under your body
Do not place them under the cheek or neck or under any other part of the body. This would increase the pressure on the already compressed wrist. The joint is also more likely to bend while you sleep.
- Avoid any positions that put some pressure on your wrists or make them bend in one direction.
- When you change your posture during the night, make sure you don't fall asleep by putting pressure on your hand. Of course, you can't sleep on your side and raise both wrists at the same time.
- If the symptoms affect both wrists, then you will need to put a small thick pillow on each side. When you turn around, the pillow is within easy reach so that you can rest your wrist in a neutral position.
- Find a comfortable position that doesn't put pressure on your lower hand. It is possible to slip the hand and wrist that are at the bottom under a small pillow without applying any pressure or bending the joint.
Step 5. Make a cold pack before going to bed
The cold from the ice pack, whether it's frozen gel or a bag of frozen food, can help reduce inflammation and pain. Wrap the compress in a thin towel and apply it to your wrist for 10-15 minutes. The relief will be temporary, but it may be enough to allow you to fall asleep.
Never apply ice directly to the skin - always wrap it in something, like a shirt or towel. Otherwise, you run the risk of a frostbite
Step 6. Put on a wrist brace
When you sleep you can put on a splint or a brace; this way you avoid bringing your palm down. If you bend your wrist at night, you restrict blood flow and apply pressure to the already suffering median nerve.
- Many women report that wearing the brace or splint at night offers some benefit.
- Both braces and splints help keep the wrists and hands in a neutral position, saving night pain and avoiding further compression of the nerve.
- You can buy them in pharmacies or orthopedic stores.
- You can also bandage the joint. In this article, you can find good advice for wrapping and immobilizing the wrist affected by carpal tunnel syndrome. Be careful that the bandage or device you are using is not too tight.
Part 2 of 3: Reduce the Discomfort
Step 1. Relax your grip
Although physical activity is very important for health during gestation, some exercises can worsen the symptoms of carpal tunnel syndrome.
- Exercises that involve grabbing something include those on the treadmill, the elliptical bike, or climbing stairs. During these activities, you need to hold on to a handle, support, or handrail.
- Therefore, replace these exercises with those on an inclined bike, which do not require you to grab anything.
- Modify your muscle training to include strength exercises that involve the use of machines and weights without applying pressure to the wrists.
- Avoid some activities or loosen your grip. Remember to perform the movements safely; if you decide to continue exercising, do not grab tools too vigorously.
Step 2. Do specific hand exercises
Focus on those that stimulate the tendons and ligaments in the hand, wrist, and arm to make muscles stronger, reduce swelling, and improve range of motion.
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Stretch and straighten your wrist. Bring one arm forward with the wrist bent, fingers pointing up and palm forward. Use the fingers of your other hand to push the raised ones back (towards your chest) until you feel some tension - but no pain.
Hold the position for 20 seconds, repeat the exercise 2 times in each hand, in 3 daily sessions
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Flex your wrists. Hold one hand in front of you with the palm facing your chest. With the other hand, push the raised fingers towards the chest, letting the wrist bend. Stop when you feel some tension but no pain.
Hold for about 20 seconds and repeat the stretch with the other hand. Do this exercise 3 times a day
- Rotate your wrists. Keep your arms at your sides and bend your elbows so that both hands point forward with the palms inward. Rotate your hands upward concentrating on bending your wrists without moving your shoulders or elbows. Perform 15 rotations upwards and 15 downwards. Repeat the exercise 3 times a day.
Step 3. "Pamper" your hands
Get a hand massage, as well as stretching exercises. Work with your physical therapist to learn the best massage techniques and thereby relieve the pressure on the nerve.
- In addition to the hand massage, you can also undergo a neck and shoulder massage quite frequently. All of this helps to eliminate tension in the area and improve upper body posture.
- Neck cramps and contracted shoulders contribute to stress and compression of the muscles in the upper body, arms, wrists and hands.
- Attend yoga or stretching classes specifically designed to strengthen and stabilize the joints of the arms, wrists, hands and the entire upper body in general, including the shoulders.
- Keep your hands warm to improve blood flow and reduce wrist pain.
Step 4. Try acupressure techniques
By applying pressure to specific points you can find relief from discomfort and pain. If you can't press certain areas on your own, in case both wrists have carpal tunnel syndrome, then ask someone to help you. Press the point that is referred to as "pericardium 6".
- To find this area, relax both your arm and hand and rest your wrist on a surface with the palm of your hand facing up. From the wrist joint, move towards the forearm 3 fingers wide.
- Pericardium point 6 is located in a small introflexion of the skin, in the central, flat area of the forearm between the tendons, bones and ligaments. This is where the watch buckle or clasp rests.
- Apply firm pressure here; you may experience a slightly painful sensation, as if touching a bruise.
- Hold the pressure for 10 seconds and repeat the exercise three times. Then switch to the other wrist; you will need to stimulate the pericardium point 6 several times a day.
Step 5. Try reflexology
Although scientific research in this field is rather limited, there are studies that show that some forms of reflexology can be useful, and one of the beneficial effects is the reduction of physical suffering. This practice helps you during the night when you experience carpal tunnel pain.
- To relieve discomfort and pain in the wrists, it is necessary to act on the reflex points located in the feet. Work on the foot corresponding to the affected wrist.
- Find the point to stimulate at the base of the fourth toe. Imagine a straight line from the ankle to the tip of the foot. If you can't reach this point, ask someone to help you.
- The softest point is about 2 cm from the base of the fourth toe along the straight line up to the ankle.
- Press the center of this soft area firmly with your thumb. Try to press steadily until the painful sensation subsides.
- Repeat the stimulation 4-5 times. Over time, the reflex point will become less and less painful. Wrist pain should be reduced by applying pressure to the foot.
Step 6. Consider cortisone injections
If symptoms do not seem to subside, or worsen despite treatment, then steroid injections directly into the wrist may be helpful. However, it is a therapy that is only considered for the most serious cases.
- These injections are performed thanks to a technology that guides the needle directly into the carpal tunnel.
- The beneficial effects often last for several months.
- In extreme cases, minor surgery is performed. Before evaluating the operating room, try all other treatments when you are pregnant.
Part 3 of 3: Developing Healthy Sleep Habits
Step 1. Improve sleep hygiene
During pregnancy, it may be difficult to get as much rest as you should for reasons beyond your control. The usual habits and bedtime routine need some extra attention so that you can fall asleep quickly and rest longer.
- Avoid snacks or heavy meals just before bed and reduce the amount of fluids you drink during the afternoon and evening. Avoid caffeine all day or at least from afternoon on if your doctor has allowed you to drink some.
- Limit the number of naps during the day. Keep them short and away from bedtime in the evening.
- Maintain a regular schedule. Always go to bed at the same time every night and always get up at the same time every morning.
Step 2. Check your surroundings
Do everything in your power to make the bedroom as comfortable and welcoming as possible. Add some pillows, put the curtains, adjust the temperature and take care of every other detail that helps you sleep longer.
- The bedroom must be very dark. Darkness tells the brain that it's time to sleep.
- Lower the temperature so the chamber is cool.
- If you experience congestion or other sinus problems at night, consider putting a small humidifier in your room.
- Do not watch television, play video games, do not use your computer or any other electronic device (not even your smartphone) before going to bed. Make sure the room is dedicated only to sleep (and sex).
- Stop tossing and turning. If you can't fall asleep, get up and go to another room to relax until you are sleepy.
Step 3. Consider herbal teas
Always ask your gynecologist for advice before taking any new herbal product, including herbal teas.
- The herbal teas that are useful are those based on chamomile, catnip and oats.
- Drink the hot tea about an hour before bedtime.
- Add a small, healthy protein-based snack, such as turkey or dried fruit.
- Avoid or limit your caffeine intake.
Step 4. Take sleep supplements
Remember to always ask your gynecologist's consent before supplementing your diet with new products and medications, including over-the-counter drugs to induce sleep.
- Consult your doctor regarding a small dose of magnesium. This mineral helps reduce muscle aches that sometimes prevent you from falling asleep.
- Melatonin is a supplement that helps you sleep, although its use in pregnancy is still a matter of debate.
- Remember to speak to your gynecologist before taking melatonin, herbal products, supplements, or making any changes to your medications.
