Your little finger and ring finger feel tingly or numb, especially after leaning on your elbow or waking up in the morning. You might notice it when you hold your phone to your ear for a long call, or after a night sleeping with your arms bent. This is often cubital tunnel syndrome, and easing pressure on the nerve can help it settle.

What cubital tunnel is

The ulnar nerve runs down your arm and passes behind the inside of your elbow, through a narrow channel called the cubital tunnel. This is the spot people call the funny bone, which tingles when you knock it.

Cubital tunnel syndrome means this nerve has become irritated, usually from pressure or being stretched. Because the nerve supplies your little finger and half of your ring finger, you may feel:

• Tingling or numbness in your little and ring fingers.
• An ache on the inside of your elbow.
• Sometimes clumsiness or weakness in your hand.

Why it happens

The ulnar nerve is stretched when your elbow is bent, and it is pressed when you lean on the inside of your elbow. Holding your elbow bent for long periods, like during long phone calls, or sleeping with your arms bent, can irritate it. Leaning on your elbow on a desk, armrest or car window can do the same.

Symptoms often come and go, and may be worse after a day of long phone calls or a night with your elbows bent. Noticing these patterns can help you spot what to change. Cubital tunnel often improves with simple changes like these.

Why it usually settles

For many people, cubital tunnel symptoms ease when they reduce the pressure and stretch on the nerve. If you have been given advice or a splint by your GP, a physiotherapist or a hand therapist, keep following that.

Elbow positions during the day

Some changes that can help:

• Avoid leaning on your elbows on desks, tables or armrests.
• Use headphones or speaker mode for calls, rather than holding your phone to your ear.
• When typing, keep your elbows a little more open, rather than tightly bent.
• When driving, avoid resting your elbow on the window ledge.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to change position during focused work.

Sleeping more comfortably

Many people sleep with their elbows tightly bent, which can make tingling worse overnight. Some ideas:

• Try to sleep with your arms straighter, rather than tucked under your pillow or chin.
• Wrap a towel loosely around your elbow at night, which can stop it bending fully.
• Avoid sleeping with your arms above your head.
• A soft pillow under your arm can help keep your elbow more open.

Gentle movement

Gentle movement can help the nerve glide more freely. Something to try a few times a day:

• Slowly bend and straighten your elbow.
• Turn your palm up, then down.
• Open your hand wide, then make a gentle fist.

Keep these gentle and comfortable. If a movement brings on strong tingling, make it smaller. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Looking after your grip

If you notice your grip feels weaker, gentle strengthening can help, once your symptoms are settling. Squeezing a soft ball and spreading your fingers against a rubber band are good places to start. Build up gradually and stop if tingling increases.

Everyday tasks

Some other changes that may help:

• Swap hands for tasks that keep your elbow bent, like holding a book or tablet.
• Take regular breaks from activities that involve leaning or bending your elbow for long periods.
• Use both hands for heavier things.
• If you cycle, change your hand position on the handlebars often.

When to get it checked

If you notice your hand becoming weaker or clumsier, like dropping things or struggling with buttons, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your symptoms change as you ease pressure on the nerve.

What to take away

• Cubital tunnel causes tingling in your little and ring fingers.
• Avoid leaning on your elbows and use headphones for calls.
• Keep your elbows straighter at night.
• Pad hard armrests and change position often.
• Keep your elbow and hand gently moving.

‍