Carpal Tunnel in Pregnancy

How to still have grace when your hands feel numb

I had a weird niggling en route to this discovery, in the last months of my second pregnancy. I would wake in the middle of the night, my fingers tingling as if they'd been sleeping too long. Initially, I shook them out and returned to bed. No big deal. But soon the tingling became an ache. Button fastenings became difficult. Even holding my toddler's sippy cup required two hands. And the pain? It was more than inconvenient — it felt like my body was subtly screaming at me to notice.

If this resonates with you, you know that feeling: you're not losing your mind and you're not alone. What you're experiencing could be pregnancy-induced Carpal Tunnel Syndrome, which affects up to 60 percent of pregnant people, particularly during the second and third trimesters. It's not something we talk much about, but it's revelatory, it's disruptive, and it deserves care — your care. So let's have a soft peek at what's happening within your body and how you can aid it during this season.

What's Actually Going on Inside You?

Pregnancy changes everything — your hormones, your posture, your joints, and yes, your fluid levels. During the second trimester (and especially the third), your body starts holding onto more fluid to nourish you and your growing baby. This excess fluid can occasionally accumulate in your hands and wrists, exerting pressure on a narrow opening in your wrist known as the carpal tunnel. This tunnel is home to a crucial nerve — the median nerve — that aids in controlling movement and sensation in portions of your hand.

When that nerve is compressed, you can feel:

• Tingling or numbness in your thumb, index finger, middle finger and part of the ring finger
• Numbness or tingling in your wrist or palm, typically at night
• Shooting pain up your forearm
• Weak grip strength, feeling like it's difficult to grip or carry items
• Greater discomfort in bed or upon rising

At first it can be disorienting and frightening — especially if it's your dominant hand. It can disrupt your sleep, your daily routine or your capacity to prepare for baby. But the upside is: it can be soothed, and for the most part, it's temporary, resolving after delivery.

Gentle Ways to Ease Pain, Which Can Be Effective

That does not mean you have to push through the pain. Here are the tried-and-true remedies that many a mom (myself included; and the bisupporting women I work with) have tried to ease the discomfort of pregnancy-related carpal tunnel:

• 🖐️ Use Wrist Splints at Night
  Neutral wrist splints prevent your hands from curling while you sleep, which is when many of us subconsciously compress the median nerve. They tend to be sold at most pharmacies or online. Choose a breathable, adjustable one — you want comfort.
• 🧊 Use Cool Compresses
  Put a cold pack or even a bag of frozen peas on your wrists for 10–15 minutes a few times a day. This can help decrease swelling and inflammation surrounding the nerve.
• 💪🏽 Nerve gliding exercises
  These gentle stretches loosen the median nerve so it glides easily through the carpal tunnel. One example: Hold your arm out in front of you, palm facing up. Using your opposite hand, carefully pull your fingers back toward your body. (Note: This should be held for in 5 seconds, and then relaxation. Repeat several times. (Always check in with your provider before embarking on any new movement.)
• 🛏️ Elevate When You Rest
  When lying down or lounging, place a pillow under your arms to support the weight. Elevating helps to drain out excess fluid and will help to reduce the pressure around your wrist.
• 🧘🏾‍♀️ Adapt Activities That Cause Symptoms
  Carpal tunnel can be aggravated by typing, holding your phone or even by food prep. Opt for voice-to-text, employ a stylus or break tasks into bite-sized pieces. Listen to your body — she's calling for tenderness.
• 💬 Check In With Your Provider
  Always worth passing your symptoms by your OB or midwife. Sometimes further treatment or physical therapy is needed. (If symptoms persist once baby arrives, your care plan can adjust to meet that phase as well.)

A Gentle Reminder: You Are Expanding, Not Breaking

"This pain may feel like your body's turning on you — and it's not." This is your body stretching to accommodate more. More fluidity, more life, more love. This is all part of the sacred reorganization occurring behind the scenes.

So if you're feeling tingling, aching, or gray in your hands — stop. Breathe. Put one hand on your heart, and the other one on your belly. Just remember that everything you're going through has a place in this transformation.

✨ You are not alone. You are not fragile. You are simply becoming. ✨

And that becoming? It is worth every adjustment, every splint, every pause.

🧘🏾‍♀️"My body knows how to protect and provide. I trust its wisdom, even when it's not comfortable."

You are doing beautifully. You are mending while you are blossoming.