Arm Pain from using a Mouse (Easy Fix) (2022)

A high number of people suffer from arm pain caused by over usage of holding a mouse. In other terms, it is also referred to as mouse arms. When you experience pain from using a mouse, the attention goes directly towards CTS (Carpal Tunnel Syndrome), but another well-known injury is arm pain.

In recent studies, it has been seen that around 40% of people who sit in front of their computer with a mouse are likely to experience arm pain or mouse arm at any point in time. As per its characteristics, you may find yourself having a tingling feel, sense of heaviness, or cramping in the arms or even shoulders.

Read on to know how arm pain is caused by using a mouse, and what ways you can use to fix it:

What does the Term, ‘Mouse Arm’ Mean?

Mouse Arm is also commonly known as Mouse Shoulder is a repetitive strain injury. If you experience pain in your shoulder, arm, or wrist, while working in front of the computer, there is a high chance that you suffer from a Mouse Arm.

Since Mouse Arm is a form of repetitive strain injury, the reasons may not be limited to using a mouse but also other actions that burden the arm area with a lot to do. Mouse Arm can also happen from a pinched nerve as the causes can be different too in a way.

(Video) Shoulder Pain? Do You Have Mouse Shoulder? How to Tell. What to Do.

How does using a Mouse result in Arm Pain?

It isn’t that easy to operate a mouse and move it in every direction possible. It might look easy; however, it is a complex motor skill that comprises numerous muscle movements in the body.

When you touch the mouse to hold and move it, the operating shoulder is somehow rotated internally, an extension of your forearm takes place, while the wrist and your fingers are continuously in work to grip and move the cursor skillfully where you want to place it. Furthermore, your neck and back muscles do get activated too, which comes in as a surprise. Isn’t it?

Therefore, when you are in serious work for a long stretch of hours, the mouse usage will be at the maximum too. This leads to overstretching of the muscles in your body, even when the movements are really small. In such continuation, the stress in the muscles can turn into a pain in the forearm, neck, shoulder, leading to what’s known as Mouse Arm.

Some of the Causes of Mouse Arm (Arm Pain) are mentioned below:

  • Repetitive work in front of the computer.
  • While typing or clicking there is a lot of force applied.
  • Having a smaller-sized mouse or not ideal for the user.
  • Longer continuous hours of work with a traditional mouse.

Having arm pain due to monotonous work hours with the mouse can spell trouble. Doing different things like, clicking, typing, moving the mouse to different angles for a long stretch can put pressure and strain on the muscles and tendons.

How to Fix Your Arm Pain caused by using a Mouse:

Continuous computer work or poor ergonomics are a result of arm pain from using a mouse. Your mouse could be the deciding factor, sitting position, or something else that has resulted in pain. However, arm pain does go away with minor changes and exercises.

If the pain does seem to continue for a longer duration, it would be advisable to consult your Doctor.

Have a look at the effective treatments for arm pain that one can try –

1. Mouse Positioning needs to be closer to you –

The most imperative thing is to make sure the mouse is positioned in such a way that it is always closer to your body when in active use. This does stop you from overreaching as it causes an overload to your shoulder and operating arm.

A great way to do this is by replacing the present full-size keyboard with a 10-keyless one or even a keyboard without having the numeric pad. After choosing any one of these, keep the mouse near the keyboard. It has been proved in recent studies that having the mouse adjacent to the keyboard while in active use does reduce muscle activity in the areas that can trigger arm pain.

(Video) Mouse Shoulder and How to Get Rid of It

An alternative option is to go for a roller bar mouse. As it is situated in front of the keyboard, the long stationary bar design removes any chances of you overreaching.

2. Reduction in Forearm Pronation –

A major cause of arm pain from using a mouse is due to continuous forearm pronation. When using a traditional mouse, your palms face the desk surface, engaging, and leading to stressing of muscles in the posterior forearm.

For having a better result and avoid stressing your forearm muscles, do switch to either a pen mouse or a vertical mouse that lets you do your work in a handshake position. This is also called the neutral position as it minimizes the activity in the extensor muscles and brings about relaxation to the complete forearm.

3. Keep a check on the Sitting Posture –

Having adopted the wrong posture for sitting can be a letdown and result in pain in your arms and shoulder. When you’re actively using the mouse to move or type, the elbow must be at 90 degrees or larger open-angle.

The best way to do this is to adjust your chair for the perfect seat height.

4. Enhance the Strength-Mobility of your Arm and Shoulders –

Postural adjustments are quite cool and helpful in off your arm pain. Additionally, exercises are another helpful alternative in the prevention of arm pain and treating them right. They are amazing as they can help you avoid any kind of painful surprise all of a sudden.

By exercising and working on your muscles, your body is getting geared to take on tough tasks by sitting the right way instead of slouching or being unable to sit with an open chest after a few hours of work.

Making proper movements by exercising does enhance the mobility and strength of your arm and shoulders. This eventually protects you from having arm pain and also lets you recover at a faster rate.

Take a look at some of the solid exercises that you can do for avoiding mouse arms. Going from the shoulders, neck, and going further to your wrist.

It is recommended that you follow the below-mentioned exercises once a day:

(Video) Why The Mouse Scroll Wheel Causes Hand Pain And Arm Pain | Before You Scroll Down - WATCH THIS

For Shoulders & Neck:

Shoulder Shrug

1. Try sitting on a chair with your back placed in a neutral position with your neck being completely relaxed. The hands should be placed on the sides with the thumbs pointing in front.

2. Raise the shoulders to your ears till you feel the heat. Try holding this posture for 3-5 seconds before bringing your shoulders down slowly with ease.

Neck Rolls

1. You can either stand tall or sit straight in your chair without slouching. Make sure to distance the shoulders from your ears.

2. Slowly and steadily roll your neck in a clockwise circular position, and then an anti-clockwise circular position.

For Arms & Wrist:

Wall Triceps Stretch

1. Move the body near the wall and put your triceps arm on the wall with the elbow placed at a 90-degree angle.

2. Push your one arm that is placed against the wall slightly for about 30 seconds.

(Forearm & Extension of Wrist)

(Video) Easy Solution to Wrist Pain From Using a Mouse: Gamer Edition

1. Try extending your arm straight at the front and the palm needs to be facing upwards.

2. Use your other hand and grip the fingers of the extended arm from below and pull it towards you.

3. Keep holding this position for about 10 seconds.

Wrist Rotator

1. Rest the elbows on a table or a desk for that matter.

2. Try making a fist with your thumb being on top of the other fingers. Start to roll your wrist in the clockwise direction for 10 rounds. Once done, do the same in an anti-clockwise direction.

BOTTOM LINE

Arm pain by using a mouse has been a common problem among computer users. It is bound to happen to people who are continuously at work and is the root cause of the problem.

To overcome this issue, there are plenty of changes that you can do by today itself to avoid a bad surprise like arm pain. Moreover, exercises and the ideal type of massages are also the way to tackle a mouse arm.

Additionally, you can even go for manual therapy for arm pain by consulting your doctor. However, there are several treatments that we’ve mentioned above in the article that will sure shot help you out to take on your arm pain by using a mouse. Stay Fit!

FAQs

How do you relieve arm pain from a mouse? ›

Treatment for Mouse Arm Syndrome

Treatment should include a variety of strategies: Manual therapy which may include massage, stretching, dry needling, shockwave therapy. Exercise prescription including strengthening, mobility and muscular release work. Posture advice and ergonomic set up.

How do I fix my mouse shoulder pain? ›

How Can I Fix Mouse Shoulder?
  1. Try taking short breaks throughout the workday between tasks. ...
  2. Try doing some shoulder rolls.
  3. Place your mouse in a location where you don't have to reach for it.
  4. Switch to a Trackball Marble Mouse.
  5. Make sure your wrist is in a neutral position.
  6. Hold your mouse lightly while working.
17 Apr 2020

What helps arm pain from a computer? ›

Pain Relief Tips
  1. Taking scheduled breaks.
  2. Maintaining an erect posture.
  3. Adjusting chair height so thighs are parallel to the floor.
  4. Adjusting arm support and work surface height so the forearms are parallel to the floor.
  5. Adjusting the mouse and keyboard location to minimize reaching.
21 Apr 2006

How do you treat a computer arm? ›

Initial treatment should generally involve resting the affected arm for at least a few weeks, in order to help the inflammation to reduce. During this time you should also avoid any activities that may aggravate your symptoms. If you consult with a Physiotherapist, you may find they recommend an arm brace.

Will mouse shoulder go away? ›

Mouse Shoulder responds well to a combination of anti-inflammatory drugs (NSAIDs) and manual treatment. In acute cases medical acupuncture can reduce the severe pain and muscle spasm by treating the painful trigger points. However, treatment alone is not the answer.

Does massage help mouse shoulder? ›

Sitting in front of a computer for hours on end is not good for your shoulders, neck or back. However, regular massage can help relieve tension in shoulders and also reduce shoulder pain from stress as well as prevent and alleviate painful issues that arise from overuse.

How do you rehab a shoulder mouse? ›

Sleeper stretch
  1. Lie on your side with your arm 90 degrees from your trunk and your elbow bent 90 degrees.
  2. With your other arm, press your forearm down towards the surface you're lying on; you should feel the stretch in the back of your shoulder.
  3. Hold this stretch for 10 seconds.
  4. Perform this stretch 3 times.

Why does my arm hurt after using a mouse? ›

Computer or mouse elbow is basically the same condition as tennis elbow. It's a repetitive stress injury characterized by muscle pain, tendon pain, or a combination of both. Known medically as lateral epicondylitis, it is caused by repetitively gripping and squeezing an object.

Can using a mouse cause upper arm pain? ›

Mouse arm is a repetitive strain injury (RSI). If you feel pains in your shoulder, forearm, hand, or wrists when working at your computer, you probably suffer from a mouse arm.

What does mouse elbow feel like? ›

There's usually pain and/or tenderness in the tissues around the top of the elbow and pain when playing tennis, typing at a computer, or during any activity that especially loads up the forearm extensors (the muscles on top of the forearm).

How do you stretch arm mice? ›

If you're suffering from a mouse arm, you are not alone.
...
You can do this exercise while being seated.
  1. Stretch your arms out in front of your body.
  2. Bend one hand palm-side up and the other one palm-side down.
  3. Then turn your palms up and down alternately.
22 Jun 2022

What is mouse syndrome? ›

Mouse Arm Syndrome Symptoms

Increased muscle tension in the hands. This causes stiffness and can lead to pain in the hands when under stress or undertaking an activity. Pain and a tingling sensation in the hand often result from overloading the hand. The patient can experience swelling and stiffness as a result.

What injuries can you get from using a computer? ›

Computer-related injuries
  • Working at a computer can cause back, neck and shoulder pains, headache, eyestrain and overuse injuries of the arms and hands.
  • You can help avoid computer-related injuries with proper furniture, better posture and good working habits.

What should you do to avoid physical injuries in using a computer? ›

Stretch Breaks

Stretching, changing positions, getting up and away from the desk can help prevent repetitive injuries. Every hour or so, stretch your arms, sides, shoulders, neck, wrists, waist and lower back. Stretch breaks need to occur every two hours to prevent muscle fatigue.

What is ergonomic computer work? ›

What does computer ergonomics mean? Computer ergonomics addresses ways to optimise your computer workstation to reduce the specific risks of computer vision syndrome, neck and back pain, and carpal tunnel syndrome. It also reduces the risk of other disorders affecting the muscles, spine, and joints.

What do you do with a mouse arm? ›

Treatment
  1. Taking anti-inflammatory medication.
  2. Applying heat or ice packs.
  3. Wearing Supports/Braces such as the Incrediwear wrist sleeve, gloves, shoulder brace, elbow sleeve or arm sleeve.
  4. Physical therapy.
  5. Steroid injections.
15 Nov 2018

What does mouse shoulder feel like? ›

Mouse Shoulder can present as a pain over one side of the neck, spreading into the shoulder. The pain is often described as “burning” or deep aching, and is associated with repeated or prolonged mouse use.

Can a chiropractor help with mouse shoulder? ›

Visit a chiropractor

Well, a chiropractor can adjust your back to improve your posture. By fixing your posture, you will sit better at your desk and prevent the mouse shoulder from occurring. Plus, a chiropractor can also give you stretches that you can do from your desk to help alleviate and prevent pain.

How should I sit with shoulder pain? ›

Sit correctly
  1. feet should be planted firmly and flat on the floor or a stable footrest.
  2. thighs should be parallel to the ground.
  3. lower back should be supported.
  4. elbows should be supported and close to your body.
  5. wrists and hands should be in line with your forearms.
  6. shoulders should be relaxed.

What exercises can you do for a sore shoulder? ›

Stand facing a wall with your arms at right angles out in front. Your thumb should be facing away from the wall and your forearms should be aligned with the wall. Keep your shoulder blades back and gently squeeze together the muscles in this area, then slowly raise both arms upwards.

Can using a mouse cause bicep tendonitis? ›

Biceps tendinopathy is generally an overuse injury. Common activities that may cause irritation of the tendon include repeated overhead activities, repetitive lifting, or prolonged reaching such as use of a computer mouse. Commonly, this condition coexists with other shoulder pathologies.

Why I am getting shoulder pain when working with computers? ›

Causes of Shoulder Pain.

A common repetitive strain injury (RSI) associated with occupations involving computer use is mouse shoulder. This condition refers to the pain felt after long periods of sitting at a desk with your arm in an outreached position in order to use your mouse.

How do you treat forearm RSI? ›

Things you can do to help ease repetitive strain injury (RSI)
  1. keep active – you may need to limit the amount of activity you do to start with before gradually increasing it.
  2. take paracetamol or anti-inflammatory painkillers like ibuprofen – you can get tablets or gels that you rub on the painful area.

How long does RSI take to heal? ›

Most people with RSI recover in three to six months. Prevention and treatment measures speed up recovery. However, some people develop symptoms that persist long-term, which can be debilitating. Sometimes a change of job is the only answer.

How do you prevent mouse RSI? ›

Here are ten simple tips which may help you prevent computer-related RSI.
  1. Type using a Neutral Wrist Position. ...
  2. Adjust (or replace) the Keyboard. ...
  3. Watch Out For That Mouse! ...
  4. Take Regular Breaks. ...
  5. Sit Up Straight! ...
  6. Take It Easy After the Holiday. ...
  7. Eat Your Veggies and Get Some Exercise! ...
  8. Now Take A Seat…

Does ice help mouse shoulder? ›

Ice packs, modified activities and exercise to strengthen weakened muscles once inflammation subsides generally cures the problem. There are simple ways to prevent and reduce computer-related repetitive strain injuries, change work habits and improve posture.

What does repetitive strain feel like? ›

What are the symptoms of RSI? RSI causes pain and tenderness in your muscles and joints. It mainly affects your upper limbs – including your shoulders, arms, wrists, hands and fingers. You might get other symptoms including stiffness, tingling and numbness.

How do you heal an elbow mouse? ›

What can I do to ease the pain of lateral epicondylitis?
  1. Icing. Apply ice to the elbow to reduce inflammation and pain. ...
  2. Stretch and strengthen. Stretching the muscles of the forearms and hands can help reduce joint stiffness and muscle tension. ...
  3. Rest. ...
  4. See a doctor if the pain is unremitting or getting worse.

How Do I Stop elbow pain? ›

10 Tips for Preventing Elbow Injuries
  1. Common Elbow Injuries.
  2. Watch your Step.
  3. Protect Your Joints During Activity.
  4. Maintain Good Posture.
  5. Seek Early Physical Therapy.
  6. Prioritize Physical Activity.
  7. Take Regular Breaks to Prevent Elbow Injuries.
  8. Use Your Non-Dominant Hand.
10 Dec 2020

How Can I Stop elbow pain? ›

Most elbow pain improves with simple home treatments, such as:
  1. Protect. Keep the area from getting further injury.
  2. Rest. Avoid the activity that caused your injury.
  3. Ice. Place an ice pack on the sore area for 15 to 20 minutes three times a day.
  4. Compression. Use a compression bandage to reduce swelling.
  5. Elevation.

How do you loosen tight arm muscles? ›

Top 3 Stretches for Sore Arms (INSTANT RELIEF) - YouTube

Why do I have forearm pain? ›

The causes of forearm pain often include sports injuries, overuse injuries, fractures, pinched nerves, or accidents. Forearm pain can also be related to a general infection, such as a cold, which causes body aches, or an infection of the tissues of the forearm itself.

Can using a mouse cause tendonitis? ›

The tendons in your hand and wrist can get inflamed due to overuse. It sounds simple, but tendonitis can be a painful, repetitive strain injury. It can be serious enough to require physical therapy for the affected upper body part. However, the most common wrist pain from mouse usage is muscle fatigue.

How do you treat a pulled tendon? ›

How is it treated?
  1. Rest the painful area, and avoid any activity that makes the pain worse.
  2. Apply ice or cold packs for 10 to 15 minutes at a time, as often as 2 times an hour, for the first 72 hours. ...
  3. Take over-the-counter pain relievers such as acetaminophen or NSAIDs (such as ibuprofen or naproxen) if you need them.

What is the most common type of injury from computer use? ›

Computers and Eye Strain. Reprinted from CIT Magazine, Princeton University. Carpal tunnel syndrome is probably the most widely known repetitive strain injury (RSI), but eyestrain is the most common.

What is tendonitis caused from? ›

Overuse or strain on a joint can irritate tendons and result in tendinitis. Tendinitis is inflammation or irritation of a tendon — the thick fibrous cords that attach muscle to bone. The condition causes pain and tenderness just outside a joint.

What are 4 ways you can avoid ergonomic related injuries? ›

4 Ways to Prevent Ergonomic Injuries At Work
  • Prevention Tactic 1: Keyboard. To prevent carpal tunnel syndrome and other repetitive strain injuries, your keyboard will be the most effective place to start. ...
  • Prevention Tactic 2: Monitor Arms. ...
  • Prevention Tactic 3: Posture. ...
  • Prevention Tactic 4: Desk and Chair.
18 Aug 2021

How can I keep my hands and wrists from hurting my computer? ›

Arm yourself: Position your wrists and forearms so they're nearly straight (not tilted up or down) as you type. Move it: Get up to stretch and move regularly. Go up and down: If possible, switch between sitting and standing as you work. Use good posture: Don't just focus on your arms.

How can we reduce negative effects of computer on human health? ›

Ways to reduce digital eye strain
  • Reducing overhead lighting to eliminate screen glare.
  • Using eyewear if needed.
  • Positioning yourself at arm's distance away from the screen.
  • Increasing text size on devices to make them easier to read.
  • Getting regular eye exams.

How should you sit at a computer? ›

Adjust the chair height so your feet are flat on the floor and your knees are in line (or slightly lower) with your hips. Sit up straight and keep your hips far back in the chair. The back of the chair should be somewhat reclined at a 100- to 110-degree angle. Ensure the keyboard is close and directly in front of you.

What is the most ergonomic way to sit at a desk? ›

Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.

How many hours is it recommended to sit at the computer per day? ›

Experts say adults should limit screen time outside of work to less than two hours per day. Any time beyond that which you would typically spend on screens should instead be spent participating in physical activity.

Why does my arm hurt after using my mouse? ›

Computer or mouse elbow is basically the same condition as tennis elbow. It's a repetitive stress injury characterized by muscle pain, tendon pain, or a combination of both. Known medically as lateral epicondylitis, it is caused by repetitively gripping and squeezing an object.

Can using a mouse cause arm pain? ›

Mouse arm is a repetitive strain injury (RSI). If you feel pains in your shoulder, forearm, hand, or wrists when working at your computer, you probably suffer from a mouse arm.

Why does my forearm hurt when using a mouse? ›

When you repetitively use these muscles, no matter how small their movements, they become overstretched. Overtime, the stress can lead to pain in the forearm, shoulder, and even neck, causing what's called mouse arm.

Why does my forearm hurt when I use a mouse? ›

Mouse elbow is a common overuse injury due to the degeneration and inflammation of the tendons on the outside of the elbow. It is often due to repetitive stress on your forearm, such as point-and-click motions from moving a computer mouse.

How do you treat forearm RSI? ›

Things you can do to help ease repetitive strain injury (RSI)
  1. keep active – you may need to limit the amount of activity you do to start with before gradually increasing it.
  2. take paracetamol or anti-inflammatory painkillers like ibuprofen – you can get tablets or gels that you rub on the painful area.

How long does RSI take to heal? ›

Most people with RSI recover in three to six months. Prevention and treatment measures speed up recovery. However, some people develop symptoms that persist long-term, which can be debilitating. Sometimes a change of job is the only answer.

How do you stretch arm mice? ›

If you're suffering from a mouse arm, you are not alone.
...
You can do this exercise while being seated.
  1. Stretch your arms out in front of your body.
  2. Bend one hand palm-side up and the other one palm-side down.
  3. Then turn your palms up and down alternately.
22 Jun 2022

How do you fix repetitive strain injury? ›

Management and Treatment
  1. Rest: Avoid the activity that caused your injury. ...
  2. Ice: Apply a cold compress to your injury 15 minutes at a time, a few times a day.
  3. Compression: Wrap your injury in an elastic bandage to help reduce swelling.
  4. Elevation: Keep the injury above the level of your heart as often as you can.
18 Mar 2022

How should your arm be positioned when using a mouse? ›

Properly Using Your Mouse
  1. Hold the computer mouse loosely- do not firmly grip.
  2. Do not rest your wrist or forearms on the mousing surface. ...
  3. Have your upper arm hanging close into your side.
  4. Your elbow should be bent at 90 degrees.
  5. Do not use wrist rests because they can cut off blood supply through the wrist.
8 Apr 2015

How Do I Stop elbow pain? ›

10 Tips for Preventing Elbow Injuries
  1. Common Elbow Injuries.
  2. Watch your Step.
  3. Protect Your Joints During Activity.
  4. Maintain Good Posture.
  5. Seek Early Physical Therapy.
  6. Prioritize Physical Activity.
  7. Take Regular Breaks to Prevent Elbow Injuries.
  8. Use Your Non-Dominant Hand.
10 Dec 2020

How do you cure a gamer elbow? ›

Treatment: Outpatient occupational therapy can help with tennis elbow, including instruction on ice massage and a HEP that includes wrist stretches and wrist extension strengthening exercises. The occupational therapist may also recommend devices such as a band-it arm counterforce brace or an overnight wrist brace.

What does RSI in arm feel like? ›

RSI causes pain and tenderness in your muscles and joints. It mainly affects your upper limbs – including your shoulders, arms, wrists, hands and fingers. You might get other symptoms including stiffness, tingling and numbness.

How do you fix a sore forearm after lifting? ›

That helps reduce inflammation and promote recovery.
  1. Rest. The forearm is involved in many different motions. ...
  2. Ice. ...
  3. Compression. ...
  4. Elevation. ...
  5. Downward wrist stretch.
  6. Weight curls.
  7. Massage balls or foam roller.
  8. Rubber band stretch.
23 Oct 2018

How do you prevent mouse RSI? ›

Here are ten simple tips which may help you prevent computer-related RSI.
  1. Type using a Neutral Wrist Position. ...
  2. Adjust (or replace) the Keyboard. ...
  3. Watch Out For That Mouse! ...
  4. Take Regular Breaks. ...
  5. Sit Up Straight! ...
  6. Take It Easy After the Holiday. ...
  7. Eat Your Veggies and Get Some Exercise! ...
  8. Now Take A Seat…

How do you prevent RSI when using a mouse? ›

Be Ergonomically Correct

Use a mouse that fits your hand and rest your hand when you're not using it. Keep your hand and wrist straight when clicking or typing. When possible, use a computer tablet and pen or switch to keyboard commands to avoid excessive mouse clicking.

What does mouse elbow feel like? ›

There's usually pain and/or tenderness in the tissues around the top of the elbow and pain when playing tennis, typing at a computer, or during any activity that especially loads up the forearm extensors (the muscles on top of the forearm).

Videos

1. Gaming- Mouse Position and Wrist Pain
(Steve Meagher)
2. Mouse Elbow, Tennis Elbow, They’re All the Same
(Evolve To Perform Physiotherapy)
3. How to fix your shoulder pain at the computer - MOUSE SHOULDER
(EastWest Physiotherapy)
4. CURE HAND PAIN FROM USING COMPUTER MOUSE GAMING TYPING | MOUSE ARM SYNDROME TREATMENT | SAMAYA YOGA
(Jyoti Khatri)
5. Mouse Shoulder and How to Fix it 2.0
(Catalyst PT)
6. 3 Key Ergonomic Tips For Mouse Elbow & Computer-Related Pain #TennisElbowClassroom
(Tennis Elbow Classroom)

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