Last updated: October 2026
Carpal tunnel syndrome is pressure on the median nerve where it passes through your wrist. It causes tingling, numbness and pain in the thumb, index, middle and part of the ring finger, usually worse at night. Most people start with a wrist splint at night and less gripping and wrist bending. Injections or surgery can help if not.
Below: the symptoms, what causes it, how to tell it from other causes of tingling hands, splints, desk set-up, exercises, injections and surgery, pregnancy, how long it lasts and when to see a GP.
Need help now? Call 999 if numbness or weakness in an arm comes on suddenly with a drooping face, slurred speech or trouble lifting both arms, as these can be signs of a stroke. Contact NHS 111 if you have lost the feeling in part or all of your hand. See a GP soon if the numbness is constant, your thumb is weak or you keep dropping things. See all the red flags.
Carpal tunnel symptoms: which fingers?
The median nerve gives feeling to your thumb, index finger, middle finger and part of your ring finger, so that is where the symptoms show up. The little finger is usually spared, which is a useful clue. The British Society for Surgery of the Hand (BSSH) and the NHS list:
- Tingling, pins and needles or numbness in the thumb and first two and a half fingers. Sometimes it feels as if the whole hand is affected.
- Pain or an ache in the wrist, palm or forearm. Arthritis UK says the ache can run up the arm to the shoulder or neck.
- Worse at night or first thing in the morning. Shaking or rubbing your hand, or hanging it out of bed, often eases it.
- A weak thumb, weak grip or clumsiness, such as dropping things or finding buttons and writing harder.
Symptoms usually come on slowly over weeks, come and go at first, and can affect one hand or both. Writing, typing, DIY or housework can bring them on. If the nerve is badly squeezed, the numbness can last all day and the muscles at the base of the thumb can waste away, which needs a GP’s attention soon.
What causes carpal tunnel syndrome?
The carpal tunnel is a narrow space in the wrist that carries the median nerve and the tendons that bend your fingers. When the tissue in it swells, the nerve gets squeezed. Often there is no single clear reason. The NHS, BSSH and Arthritis UK list these risk factors:
- Pregnancy, because of fluid changes (more below).
- Repetitive or forceful hand work: repeated wrist bending, hard gripping or vibrating tools.
- Being overweight.
- Diabetes.
- An underactive thyroid (hypothyroidism).
- Arthritis in the wrist, including rheumatoid arthritis, especially with swelling. See our guide to joint pain.
- A previous wrist injury or fracture.
- Family history: a parent, brother or sister with it.
- Some medicines: Arthritis UK names the breast cancer drugs exemestane and anastrozole.
Who gets it? It is common, especially in women and in adults over 40. In UK GP records from 1993 to 2013, the number of people with it rose. By 2013 women were almost twice as likely as men to have it, and the median age was 54 for women and 59 for men.
Carpal tunnel or something else?
Tingling hands have plenty of causes, and Arthritis UK notes that a trapped nerve in the neck can feel very similar. Where the tingling is, and what else is going on, are the best clues. Don’t diagnose yourself: use this to decide what to do next.
| What you notice | Possible cause | What to do |
|---|---|---|
| Thumb, index, middle and part of the ring finger; worse at night; eased by shaking the hand | Carpal tunnel syndrome | Night splint and self-care (below); GP if not improving |
| Little finger and part of the ring finger; worse leaning on your elbow or with the elbow bent, such as on the phone | Ulnar nerve squeezed at the elbow (cubital tunnel syndrome) | Avoid leaning on the elbow; GP if numbness becomes constant or the hand weakens |
| Pins and needles in an arm, with neck pain or stiffness | Trapped nerve in the neck (cervical radiculopathy) | Urgent GP appointment or NHS 111; see our stiff neck guide |
| Pins and needles with tiredness, a sore red tongue or mouth ulcers | Vitamin B12 deficiency | See a GP for a blood test |
| Numbness, tingling or burning in both feet first, later the hands; often with diabetes | Peripheral neuropathy | See a GP |
| Fingers that turn white or blue and tingle in the cold | Raynaud’s | Keep your hands warm; see a GP if you’re unsure |
| Pain, swelling and stiffness at the base of the thumb, without tingling | Tendonitis (de Quervain’s) or arthritis | Rest, ice, painkillers; GP if no better after 2 weeks |
| Loss of feeling in the arms and legs while taking high-dose vitamin B6 | Too much vitamin B6 (200mg or more a day) | Stop the supplement and see a GP |
For brief tingling after leaning on an arm, and the full list of causes, see our guide to pins and needles. Shoulder trouble can also send pain down the arm: see shoulder pain.
What helps: splints and self-care
The NHS says carpal tunnel syndrome can often be treated at home, but it can take months to get better.
- Wear a wrist splint at night. It keeps your wrist straight while you sleep, which helps relieve pressure on the nerve. You may need to wear it for up to 6 weeks before it starts to help. Splints are sold in pharmacies and supermarkets, and a pharmacist can help you choose one.
- Cut down on what sets it off. Stop or reduce frequent wrist bending and hard gripping, such as vibrating tools or playing an instrument. Gadgets for opening jars or chopping vegetables can make daily tasks easier.
- Painkillers, short term only. Paracetamol or ibuprofen may ease the pain, but the NHS says there is little evidence they treat the cause, so don’t rely on them. Ibuprofen isn’t suitable for everyone, so ask a pharmacist.
- Shake it out. Shaking or rubbing your hand, or letting it hang out of bed, often eases night-time tingling.
- Lose weight if you’re overweight. BSSH says this may relieve some symptoms.
How good is the evidence for splints? Mixed. The 2023 Cochrane review of 29 trials (1,937 adults) found splints may make little difference to symptom scores in the short term, but low-certainty evidence suggests people have a better chance of overall improvement with a night splint than with no treatment. The reviewers said that because splints are cheap and have no plausible long-term harms, even small benefits could justify trying one. For more on night-time positions, see our guide to the best sleeping position.
Typing, mouse use and your desk set-up
The Chartered Society of Physiotherapy (CSP) says carpal tunnel syndrome is often linked to work activities such as typing and repetitive movements, and writing or typing can bring symptoms on. A comfortable set-up and regular breaks are sensible whatever the cause. The Health and Safety Executive (HSE) advises:
- Keyboard just below elbow height, central to the screen so you don’t twist.
- Mouse in line with your elbow, close to you rather than out at arm’s length.
- Shoulders relaxed: sit high enough that you don’t need to shrug.
- Laptops: use a separate keyboard and mouse so the screen can go on a riser.
- Breaks: short and often is best. 5 to 10 minutes every hour is better than 20 minutes every 2 hours.
Employers must plan work so screen users get breaks or changes of activity. If you think work is causing your symptoms, Arthritis UK suggests talking to your manager or an occupational health nurse, and a Disability Employment Adviser at Jobcentre Plus can advise on equipment. Our guides to posture and desk set-up, stress at work and working from home have more.
Carpal tunnel exercises (and the honest evidence)
The NHS links to these simple exercises from the CSP. Do them gently. If one brings on your tingling, leave it out and ask a physio.
- Wrist bend. Rest your elbow on a table with your arm pointing up. Bend your wrist forwards and hold for 5 seconds, then backwards for 5 seconds. 3 sets of 10.
- Wrist stretch. Arm straight out, palm down. Bend the wrist down and use your other hand to ease it further, holding 15 to 30 seconds. Then bend it back and gently pull the fingers back for 15 to 30 seconds. 3 sets each side.
- Finger bend. Fingers straight, then bend the middle joints down towards your palm and hold for 5 seconds. 3 sets of 10.
- Wrist lift with a light weight. Hold a tin of beans, arm out and palm down. Slowly lift the back of your hand up, then lower. 3 sets of 10.
- Hand squeeze. Squeeze a soft rubber ball for 5 seconds. 3 sets of 10.
Nerve gliding exercises are gentle sequences of hand and wrist positions that a physio may teach, to help the nerve and tendons slide freely. Arthritis UK says some therapists recommend them to stop the median nerve sticking to nearby tendons.
Do they work? Possibly a little, but the research is thin. The NHS says there is only a small amount of evidence that hand exercises help. A Cochrane review of 16 trials (741 people) found limited, very low-quality evidence for exercise and mobilisation, and said the choice should come down to your preference and your therapist’s skill. They are free and low risk, so they can be worth a try alongside a splint.
Steroid injections
If a splint doesn’t help, a GP or specialist physio may offer a steroid injection into the wrist to bring down the swelling around the nerve. The NHS says it isn’t always a cure: symptoms can come back after a few months, and you may need another. Repeated injections can become less effective or cause skin changes.
Injection or splint first? The UK INSTINCTS trial put 234 adults with mild or moderate carpal tunnel syndrome into two groups: one had a single injection and the other wore a night splint for 6 weeks. The injection group did better at 6 weeks. But by 12 and 24 months there was no difference in symptoms, and slightly more of the injection group had gone on to surgery (22% against 16%). So an injection works faster, while a splint is about as good in the long run.
Carpal tunnel surgery
If symptoms are severe, getting worse or not improving with other treatment, you may be referred to discuss carpal tunnel release. The NHS says surgery usually cures it.
- The operation: done under local anaesthetic through a small cut in the palm or wrist. The tight band over the tunnel is cut to give the nerve more room. It takes around 20 minutes and you go home the same day.
- Recovery: you may wear a bandage for a few days and should keep your fingers moving. Stitches usually come out after 10 to 14 days. The NHS says it can take a month to get back to normal activities. Arthritis UK says not to drive until you can make a fist comfortably.
- Results: BSSH says tingling often improves quickly, but strength and grip can take several months. If the condition was severe or long-standing, with muscle wasting or numbness, feeling and strength may not fully return.
- Risks: there is a small risk of infection, nerve damage or scarring. Scar tenderness is common but usually settles.
What the trials show: the 2024 Cochrane review of 14 trials (1,231 people) found that, over the longer term, surgery probably gives a higher chance of overall improvement than a splint, and 44% of people given a splint were later referred for surgery anyway. But the difference in average symptom scores was small. The reviewers suggest surgery suits people with severe symptoms, while people with bearable symptoms can try non-surgical options first.
How long does carpal tunnel last?
It varies. The NHS says it sometimes gets better by itself within a few months, particularly in pregnancy, and a splint can take up to 6 weeks to help. In an Italian study of 196 people with untreated carpal tunnel syndrome followed for 10 to 15 months, many improved on their own. Those with a short history of symptoms and younger people did best, while symptoms in both hands predicted a poorer outcome.
Left alone when it is severe, though, it can cause lasting nerve damage and weakness, so don’t sit on numbness that is constant or a thumb that is getting weaker.
Carpal tunnel in pregnancy
It is very common in pregnancy. In a Dutch study of 639 pregnant women, 34% reported carpal tunnel symptoms, with symptoms worse after 32 weeks and more likely in women with more fluid retention. Most were mild to moderate, but they were linked to sleeping problems.
The good news is that it usually settles after the birth. The NHS says it often gets better by itself within a few months. In a small Turkish study of 46 women with carpal tunnel in pregnancy, about 11% still had symptoms 6 months after giving birth and 4% at 12 months.
A night splint is a simple first step. Tell your midwife or GP if the numbness is constant or your hand feels weak, and check with your midwife or pharmacist before taking any painkiller. We don’t recommend our products during pregnancy or breastfeeding. See magnesium in pregnancy and CBD in pregnancy for the safety advice.
Red flags: when to get help urgently
Call 999 if:
- numbness or weakness comes on suddenly, especially with a drooping face, slurred speech or being unable to lift both arms
- you suddenly lose co-ordination, for example with buttoning a shirt
- you have new problems walking, or lose control of your bladder or bowels
Contact NHS 111 or ask for an urgent GP appointment if:
- you have lost the feeling in part or all of your hand
- you have pins and needles in an arm as well as neck or arm pain
- your arms or legs feel heavy or weak
- you have severe wrist pain after an injury, or the wrist has changed shape or colour
See a GP soon if: the numbness is constant, your thumb is weak or the muscle at its base looks thinner, you keep dropping things, or you have diabetes and new hand symptoms.
When to see a GP or physio
See a GP if your symptoms are getting worse or not going away, home treatment isn’t working, the tingling wakes you at night, or you have tingling or loss of feeling in your hand or wrist. Getting help early can help prevent long-term nerve damage.
What happens: a GP or physio can usually diagnose it from your symptoms and an examination. They may tap over the nerve at the wrist (Tinel’s test) or ask you to hold your wrist bent for up to a minute (Phalen’s test), though these aren’t reliable on their own. If they’re unsure, you may be referred for a nerve conduction test or an ultrasound scan. If there is an underlying cause, such as an underactive thyroid or arthritis, treating it may help.
Physio without a GP: in many areas you can refer yourself to NHS community musculoskeletal (MSK) services, including physiotherapy, without seeing a GP first. Find your local service on the NHS website.
Where our products fit (honestly)
No supplement or balm treats carpal tunnel syndrome, which is a squeezed nerve, and nothing replaces a splint, the steps above and proper medical advice. Here is how our products can sit alongside a healthy routine.
Our Magnesium Glycinate Sleep Complex is an evening drink with magnesium bisglycinate and citrate, glycine and L-theanine. Magnesium contributes to normal functioning of the nervous system and to normal muscle function. It won’t release pressure on a nerve. For more, see magnesium for muscle pain.
Our CBD Balm, Muscle and Joint Support is a massage balm made with broad spectrum CBD, peppermint, eucalyptus and juniper. It feels cooling and non-greasy, and some people like using it for a gentle hand and forearm massage after a long day at the keyboard. CBD isn’t a treatment for carpal tunnel syndrome. Read more in our CBD balm guide and CBD for arthritis.
If you also take CBD by mouth, keep the FSA’s advice in mind. The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Our products are for adults (18+) only. We don’t recommend our products during pregnancy or breastfeeding. If you take prescribed medicines, check with your pharmacist before adding a supplement.
If the pain is on the outside of your elbow and spreads down your forearm, see our guide to tennis elbow.
FAQs
What are the first signs of carpal tunnel syndrome?
Usually tingling, pins and needles or numbness in the thumb, index and middle fingers, often waking you at night and eased by shaking your hand. Later you may notice a weak grip or dropping things.
Can carpal tunnel go away on its own?
Sometimes. The NHS says it can get better by itself within a few months, especially in pregnancy, and people with a short history of symptoms tend to do best. See a GP if it is getting worse or not going away.
Why is carpal tunnel worse at night?
The NHS says symptoms are usually worse at night. A wrist splint keeps your wrist straight while you sleep, which helps relieve pressure on the nerve, so it is the first thing to try.
Do carpal tunnel exercises work?
The evidence is limited. The NHS says there is a small amount of evidence that hand exercises help, and a Cochrane review found only very low-quality evidence. They are low risk, so they can be worth trying alongside a splint.
Is a steroid injection better than a wrist splint?
An injection works faster: in the UK INSTINCTS trial it did better than a night splint at 6 weeks. By 12 and 24 months there was no difference in symptoms.
How long does it take to recover from carpal tunnel surgery?
The NHS says it can take about a month to get back to normal activities. Tingling often improves quickly, but grip strength can take several months to return.
Can typing cause carpal tunnel?
Typing and repetitive hand work can bring symptoms on, and repeated wrist bending or hard gripping raises the risk. A good desk set-up and short, regular breaks help.
Sources
- NHS. Carpal tunnel syndrome and Wrist pain.
- British Society for Surgery of the Hand. Carpal tunnel syndrome.
- Arthritis UK. Carpal tunnel syndrome.
- Chartered Society of Physiotherapy. Exercise advice: carpal tunnel syndrome.
- NHS. Pins and needles, Peripheral neuropathy and Cervical spondylosis.
- NHS. Vitamin B12 or folate deficiency anaemia and B vitamins and folic acid.
- Calderdale and Huddersfield NHS Foundation Trust. Cubital tunnel.
- Health and Safety Executive. Good posture when using display screen equipment and Work routine and breaks.
- NHS. Get NHS help for back and joint problems.
- Karjalainen TV, et al. Splinting for carpal tunnel syndrome. Cochrane, 2023. PMID 36848651.
- Page MJ, et al. Exercise and mobilisation interventions for carpal tunnel syndrome. Cochrane, 2012. PMID 22696387.
- Chesterton LS, et al. The clinical and cost-effectiveness of corticosteroid injection versus night splints for carpal tunnel syndrome (INSTINCTS trial). Lancet, 2018. PMID 30343858.
- Burton C, et al. The effectiveness of corticosteroid injection versus night splints for carpal tunnel syndrome: 24-month follow-up of a randomized trial. Rheumatology, 2023. PMID 35394019.
- Lusa V, et al. Surgical versus non-surgical treatment for carpal tunnel syndrome. Cochrane, 2024. PMID 38189479.
- Burton CL, et al. Trends in the prevalence, incidence and surgical management of carpal tunnel syndrome between 1993 and 2013: an observational analysis of UK primary care records. BMJ Open, 2018. PMID 29921681.
- Padua L, et al. Multiperspective follow-up of untreated carpal tunnel syndrome: a multicenter study. Neurology, 2001. PMID 11402101.
- Meems M, et al. Prevalence, course and determinants of carpal tunnel syndrome symptoms during pregnancy: a prospective study. BJOG, 2015. PMID 25778497.
- Turgut F, et al. The management of carpal tunnel syndrome in pregnancy. J Clin Neurosci, 2001. PMID 11437573.
This guide is general information, not medical advice. If you’re worried about numbness, tingling or weakness in your hand, speak to a GP, pharmacist or physiotherapist. Evopure makes the Magnesium Glycinate Sleep Complex and the CBD Balm, Muscle and Joint Support.
