Is Your Hand Pain Carpal Tunnel? What to Know & When to Seek Help

carpal tunnel syndrome - hand pain - wrist pain

Hand pain can be frustrating, distracting, and sometimes a little confusing. You might notice numbness while scrolling on your phone, tingling that wakes you up at night, or a dull ache in your wrist that shows up after a long day of work. These symptoms can come from many different causes, but one of the most common — and most overlooked — is carpal tunnel syndrome.

Carpal tunnel syndrome happens when the median nerve, which runs through a narrow passageway in your wrist called the carpal tunnel, becomes compressed or irritated. This nerve is responsible for sensation in your thumb, index finger, middle finger, and part of the ring finger, as well as some thumb movement. When pressure builds inside this small space, the nerve struggles to function normally, and symptoms begin to appear.

People often describe early carpal tunnel symptoms as tingling in the fingers, intermittent numbness, or a feeling that the hand “falls asleep” more easily than it used to. Nighttime symptoms are especially common because many people sleep with their wrists bent, which increases pressure on the nerve. Over time, symptoms can become more frequent and may progress to persistent numbness, burning discomfort, or weakness when gripping objects.

There are many reasons the median nerve can become irritated. Repetitive hand use, typing, driving, prolonged phone use, swelling, pregnancy, arthritis, and fluid retention can all contribute. Sometimes symptoms appear without a clear cause, but the underlying issue remains the same: the nerve is not getting the space it needs.

The encouraging news is that carpal tunnel syndrome is highly treatable when addressed early. Simple changes can significantly reduce symptoms. Improving wrist posture, taking regular movement breaks, and modifying repetitive tasks can help reduce strain. Nighttime wrist splints are especially effective because they help keep the wrist in a neutral position, allowing the nerve to rest and recover (as shown below). A proper brace should have a metal bar on the palm side to prevent your wrist from bending all night.

Gentle nerve-gliding exercises and targeted hand therapy can also restore mobility and reduce inflammation around the nerve. Try doing these any time you have symptoms or several times during the day. They should never be painful, start small and slowly stretch back as tolerated. Complete 10 repetitions. Start with arm by side with palm facing forward, bend wrist back and you reach back, then tip your head to the opposite side.

If symptoms become constant, wake you up regularly, or begin to impact grip strength or fine motor control, it’s important to seek evaluation. Early diagnosis and treatment can prevent long-term nerve irritation and help you regain comfort and function more quickly.

At Baytide Health, I frequently see clients who are surprised to learn that their hand pain or nighttime tingling is actually consistent with carpal tunnel syndrome. With the right guidance, many people experience relief faster than they expected. Whether it’s education, hands-on therapy, personalized exercises, or ergonomic support, a tailored plan can make a meaningful difference.

If your hand has been feeling numb, tingly, achy, or unreliable, it may be time to take a closer look. When caught early, carpal tunnel symptoms respond well to conservative care — and your hands can get back to feeling strong, steady, and comfortable again.

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