Painful Tingling and Numbness in Hands- Some Exercises that Help

Published on: Modified on:



Frequent numbness in your hands and wrists, accompanied by painful tingling sensations can be annoying. It makes it hard to get your job done- if you sit at a computer or cash register, then you’ve probably experienced sore hands and wrists. Find out what causes hand numbness, and which exercises can relieve the pain.


Conditions that cause numbness and tingling in your hands

A number of health conditions may contribute to hand pain, tingling, and numbness.  Below are some of the most common causes:

  • PAINFUL TINGLING AND NUMBNESS IN HANDS- SOME EXERCISES THAT HELP, B12 PATCHRheumatoid arthritis (RA) is an autoimmune disorder that causes chronic pain your joints, making it difficult to write, carry a plate, or button your clothes.  While RA can strike any of the bones in your body, it is most common in the joints in your hands and feet.  Symptoms of rheumatoid arthritis are stiffness, swelling, redness, and pain that come and go often.
  • Carpal tunnel syndrome is caused by pinched nerves in the wrist.  It is caused by repetitive hand movements used in sports, knitting, typing, writing, painting, and playing musical instruments.  Symptoms of carpal tunnel syndrome are painful tingling, weakness, and numbness in the hand, wrist, and fingers.
  • Diabetes often destroys small blood vessels, causing damage to your nerves.  The result is neuropathic pain that usually strikes the hands and feet first, referred to as “stocking and glove” pain because it makes it difficult for diabetics to wear gloves and socks comfortably.
  • Vitamin B12 deficiency causes nerve pain that occurs in the hands, feet, and tongue. This is because vitamin B12 is essential for protecting the nervous system.  A deficiency in vitamin B12 causes symptoms like painful tingling, numbness, and soreness in the hands and feet.  Other kinds of pernicious anemia neuropathy include gait ataxia, sore, red tongue, altered taste perception, and burning mouth syndrome.

Balance your B12, Balance your Nerves


Exercises that relieve hand and wrist pain

PAINFUL TINGLING AND NUMBNESS IN HANDS- SOME EXERCISES THAT HELP, B12 PATCHHere are some hand and wrist exercises that are used to relieve pain, improve range of motion, and strengthen muscles.

Prayer stretch: Put your palms together and elbows out, as in a yoga prayer pose.  Lower your writs until you feel a gentle stretch, holding it for 5 seconds before returning to starting position.

Wrist flex: Extend your arm.  Gently bend your wrists downwards, flexing your wrist muscles gently, holding for 5 seconds before returning to starting position.  This may also be done with a tight fist.

Make a fist: Alternate between splaying out your fingers as wide as possible, holding for 5 seconds, and making a tight fist with your hand.

Bend your fingers: Put your hand up with your fingers together, as if motioning someone to stop.  Slowly bend the top two knuckles of your fingers down, excluding the thumb.

Did you find this information?  Please let us know!

Read more about painful tingling in the hands and feet symptoms

Myokymia is not a Hawaiian Island- Eyelid Twitching and Eye Spasms

Sore Burning Tongue, Dry Mouth, and Weird Tastes- What’s the Cause?

Painful Tingling in Hands and Feet- What’s Up with That?


Carpal tunnel syndrome

Physical Therapy: Hand/Wrist Exercises

Hand Exercises for Rheumatoid Arthritis

Diabetes Pain

Images, from top:

Juliana Coutinho, bb_matt, Sebastian Anthony, Pink Sherbet Photography