There is nothing worse then trying to drive to your girls day shopping spree or boys golf trip but not being able to focus on anything other than how uncomfortable and numb your hands are. Numbness and tingling is caused by compression of your nerves that innervate your fingers. This compression can start at the neck or be anywhere along your arm, wrist or hand. The first step is finding the problem!
Self- Tests
The nerves can be compressed from your neck all the way down to your hand. Complete these self-tests to get a better idea of where the numbness is starting from. Increased numbness or tingling on any of these is considered a positive test!
Not feeling self-tests? Scroll down for stretches and adjustments to make then driving to improve your symptoms.
Cervical Rotation and Lateral Flexion Test
A positive test shows nerve compression at the neck or first rib
In sitting, look over your left shoulder, while maintaining this place your left ear on your left shoulder (make the next move, don't just bring your shoulder up!) Hold for 15 seconds. Does this increase your numbness or tingling? Try to the other side? A significant reduction of motion on one side compared to the other can also indicate impairments.
Neural Tension Testing:
A positive test shows tight nerves and limited gliding
Place your arm out to the side, palm up to the ceiling and bend your wrist back, does this make you go numb? To progress it, tilt your head AWAY from the arm that is out. Does this make the tingling worse? This is considered a positive test for neural tension, meaning your nerves are not able to move and glide in the arm as they should. They are getting stuck along the way to you hand, resulting in your symptoms.
Phalen's Test
If positive, this test suggests carpal tunnel syndrome
In front of your chest, place the backs of your hands together, bending at the wrists, Hold this position for 60 seconds. Release. Did this increase your numbness? If so, this is considered a positive test for median nerve compression at the carpal tunnel.
Berger Test
If positive, this shows carpal tunnel syndrome due to lumbrical invasion.
In seated, make a fist as tight as you can and hold for 60 seconds. Release. Do your hands go numb or tingly? If so this is a positive test for carpal tunnel due to your lumbicals (a small muscle in the palm of your hand) being pulled into your carpal tunnel and pressing on the nerves.
So what should you do?
Improving how the nerves move and glide without getting compressed is the first line of action. You want to start moving and stretching the nerves and muscles of the arm without causing numbness. If symptoms continue or are worsening see a hand therapist, occupational therapist, physical therapist or doctor to get fully assessed and a customized plan to solve the problem. Prolonged nerve compression can have lasting effects.
Stretches to try:
Scalenes stretch
Hold each position for 30 seconds, 3 times per day
Doorway stretch
Hold this stretch for 30 seconds 3 times per day
Median Nerve Glide
Start to gently glide your nerves- Move your hands and arms smoothly through each position shown below. always respect your numbness and start small! We do not want to increase tingling!
Wrist Flexor Stretch
Hold a stretch for 30 seconds several times per day
Highlighter Roll
Start with a marker or pen in your fist, without moving your thumb, roll it up to your fingertips as shown below (this is a great exercise to stretch your lumbricals!) The skinnier the pen or marker, the harder it is. Complete 15 repetitions, 3 times per day.
What to Do When Driving To Improve Symptoms:
Focus on posture and positioning!
Do not rest your elbows on the center console or window, keep them close to your body
Squeeze your shoulders back to have good upright posture
Keep your head tucked back into the headrest rather than hunched forward
Change your grip on the wheel- variety and frequent position change is good!
Do your stretches before and after driving
Improving your numbness as quickly as possible is important for full healing of the nerves. Not sure how to help yourself next? Schedule an online or in-person session to improve your symptoms and finally enjoy driving again!