Carpal Tunnel in Pregnancy: Simple Tools That Actually Help

Pregnancy brings so many unexpected changes some beautiful, some challenging and some downright uncomfortable. Carpal tunnel is one of those “fun extras” many pregnant women discover, often around the second or third trimester.

If you’ve been waking up with tingling fingers, numb hands, or shooting wrist pain… you are not alone. And the good news? There are many gentle, effective ways to bring relief. Let’s walk through what’s happening in your body and the supportive tools that can help.

Why does carpal tunnel happen in pregnancy?

During pregnancy, your body naturally retains more fluid. This extra fluid can build up in the tissues of your hands and wrists, placing pressure on the median nerve. that runs through the carpal tunnel of your wrist.

This pressure can cause:

• Numbness

• Tingling

• Burning sensations

• Weak grip strength

• Aching hands, especially at night and first thing in the morning

While uncomfortable, it is incredibly common and usually resolves after birth as your fluid levels shift.

Simple Tolls to Ease Carpal Tunnel Symptoms in Pregnancy

Below are evidence-informed, gentle tools to help reduce discomfort and support your wrists through pregnancy.

1. Daily Stretching & Mobility

Gentle, regular stretching can relieve pressure and improve mobility. Search YouTube for “pregnancy carpal tunnel stretches” or “yoga for carpal tunnel” and choose a simple sequence you can do each day. Consistency makes a big difference.

2. Compression Gloves or Wrist Splints

Compression gloves help reduce swelling, while wrist splints keep your wrist in a neutral (straight) position especially helpful if your pain is worse at night. Many women find relief wearing them:

• while sleeping

• during long periods of repetitive movement

• when symptoms flare

  
  

3. Partner Massage (Arm → Forearm → Shoulder → Neck)

Carpal tunnel isn’t always just about the wrist. Tension higher up the arm can contribute to nerve compression. Ask your partner to gently massage:

• hands

• forearms

• biceps

• shoulders

• neck

Slow, intentional touch can be incredibly relieving and a beautiful way to feel supported (even if you need this during the night make sure you wake your partner and ask them!).

4. Acupuncture

Acupuncture can reduce inflammation, improve circulation and support fluid movement in the arm and wrist. Many pregnant women report significant improvements after just a few sessions.

5. Heat (or Cold) Therapy

Both heat and cold can help — but your body will tell you what feels best. For many:

• Cold can numb short-term discomfort

• Heat can soften tension and increase circulation

Personally, cold made my pain worse, but heat brought real relief. Explore gently and notice what works for you.

6. Reduce Aggravating Movements

Small adjustments can have big impact. Try minimising:

• driving for long periods

• typing without breaks

• any activity that requires the wrist to bend repeatedly

• holding the same hand position for too long

Think of it as giving your wrists small “rest windows” throughout the day.

7. Lymphatic Drainage Massage

This gentle, sweeping style of massage helps move fluid through the tissues reducing swelling and easing pressure on the median nerve. This can be done by a trained practitioner or at home using simple self-massage techniques.

8. Support Hydration + Reduce Excess Salt

Hydration helps regulate fluid balance in your body.Aim for plenty of water throughout the day and be mindful of high-salt foods, which can increase swelling.

9. Magnesium Cream for Soothing Relief

Magnesium is known for its ability to relax muscles, reduce tension and support nerve function. Massaging a magnesium cream into your forearms, wrists and hands before bed can help ease tightness and support more comfortable sleep.

10. Acupressure Point: Pericardium 6 (P6) “Inner Gate”

This point is located on the inside of your forearm, about three finger-widths below the wrist crease, between the two tendons that run down the centre of the arm.

Why it helps: P6 is known to support:

• nerve tension

• wrist discomfort

• nausea (a bonus for pregnancy!)

• overall relaxation through the arm and chest

How to use it:

• Use your opposite thumb to press gently into the spot

• Hold for 20 - 30 seconds, then release

• Repeat a few times on each wrist

• Stop if anything feels sharp or uncomfortable

This is a gentle, safe, supportive tool that many pregnant mums find relieving especially when combined with stretching or magnesium cream.

Carpal tunnel in pregnancy can feel frustrating and disruptive especially when it affects sleep, daily tasks, or comfort. But you are not alone and you are not doing anything wrong. With gentle support, rest and mindful practices, symptoms usually ease and for most mums, they resolve completely after birth. If your pain becomes severe, constant or affects your ability to function, always reach out to your care provider for further guidance. You deserve to feel supported, informed and cared for through every stage of this journey.