How to stop getting mouse wrist pain

 A mans hand using a mouse

Mouse wrist pain is a common issue that comes up for those who work on computers.

If you’ve noticed that your wrist feels uncomfortable when working on a computer, it’s best to not ignore it because it can lead to injury and even Carpal Tunnel Syndrome

Carpal Tunnel is caused by pressure on a nerve in your wrist, it can cause tingling sensations, numbing and pain. Doing repetitive tasks that apply pressure on the wrists is just one of the factors that can cause Carpal Tunnel Syndrome.

Use an ergonomic mouse

The mouse you’re currently using could be to blame for mouse wrist pain.

A standard mouse can cause strain on the shoulders, forearms and wrists. We recommend an ergonomic mouse to help prevent strain and fatigue on the wrists. Ergonomic mice are designed to prevent wrist pain and make working on a computer easier.

What’s the difference between a regular mouse and an ergonomic mouse 

Regular mouse

  1. A regular mouse is flat. This means when using this mouse your hand will also be flat, but your wrist will slightly twist causing strain on the wrist and forearm.
  2. Requires more grip.
  3. Cheaper but an ergonomic mouse has more benefits than a standard mouse.

Ergonomic mouse

  1. An ergonomic mouse allows you to keep your hand in a neutral position.
  2. They are designed to fit your natural hand size.
  3. Requires less grip strength.
  4. Less fatigue and tension.
  5. Reduces the risk of Carpal Tunnel.

We offer a variety of ergonomic mouse options on our online shop. Here a just a few of them:

The Rockstick 2 is a unique ergonomic mouse. It’s a vertical mouse and can be used by both left and right handed people.

The Contour UniMouse is an adjustable ergonomic mouse. It reduces pain in the shoulders, forearms and hands.

The Grip Mouse is an affordable ergonomic mouse option that is designed to keep the hand and forearm in a neutral position and reduce strain on the wrist.

Assess your workstation

Is your chair and desk at the correct height?

  • Sit back in the chair- When you sit down, make sure your backside is as far back in the chair as possible.
  • Sit at the right height- When your shoulders are relaxed, bend your arms at the elbow so that your forearms are in-line with the desk.
  • Check the depth of the seat- When you’re sitting as far back as possible there should be a 2-3 finger gap between the back of the knee and the seat of the chair. Use the seat slide to alter if necessary.
  • Check whether you need a footrest- When you are sitting at the right height, if your feet are not solidly flat on the floor then you will need a footrest.

Not having your workstation set up correctly can cause mouse wrist pain because if you’re not at the correct height and sitting comfortably, it can put strain on your wrist when using the mouse.

If you’re having trouble figuring out how to correctly set up your workstation, out expert workstation assessor Jo guides you through how to set up your workstation in under 60 seconds in our short YouTube video.



Adjustable arm rests

In recent research, it was found that the use of a computer mouse requires you to position your wrist in angles that are known to increase the risk of Carpal Tunnel. They discovered that a height adjustable arm rest can help to support the arm so that your wrist doesn’t have to arch into uncomfortable angles and can reduce the risk of Carpal Tunnel.

A lot of office chairs now give you the option of adding adjustable arms rests for a small price. Here are some of the adjustable office chairs we have available on our online shop.

Posture

Having good posture is important when working on a computer. If you’re slouching, you put strain on all parts of the body, including wrists.

How to have good posture:

  • Both feet should be flat on the ground (or a footrest) , not swinging or tucked under your chair
  • Your back should be flat against the chair and the back rest supporting your back
  • Sit up straight but relax your shoulders. A lot of people tense up when sitting straight.

Use ergonomic work zones

Work zones are three areas on your desk that contain different items to help keep your desk organised and to help improve posture. They can also help to reduce mouse wrist pain.

Zone one is the area closest to you that you keep your keyboard, mouse, and note pad. You shouldn’t have to extend you arms to reach the items in zone one. You should be able to keep your arms relaxed by your sides.

Place you keyboard right in front of you and the mouse close next to its side. This means you can keep your elbow close to you body and you don’t have to stretch to reach it.

No pressure should be placed on your wrist when using a mouse.

If you want to know more about ergonomic work zones we have another blog  about the three work zones.

Breaks

Breaks are important when you spend long hours sat in front of a computer screen as continuous use of a mouse can really put pressure on the wrist.

Frequent breaks away from the screen are not only beneficial for your wrists but for your back and eyes too. The breaks don’t need to be long, even just getting up and walking around or making a cup of tea.

Stretches

Try out some simple hands and wrist stretches at the desk. In your breaks just spend a couple minutes stretching your hands, fingers, and wrists. This can help to ease discomfort and prevent future injury, it’s great for loosening up stiff joints.

Here are a few blog posts that guide you through some desk exercise for wrists and hands:

Other factors to think about it

  • Make sure you have the correct size mouse for your hand. The mouse should comfortably fill your palm and your fingers should rest on the buttons. If the mouse is too small, your fingers will have a gap underneath them. This can become quite uncomfortable after a while. If the mouse is too big it might mean you have to arch your wrist to reach for the buttons.
  • You should have enough space for your mouse to move without restrictions.
  • If you’ve been sitting down for a long time, if possible, try and work standing up for a change. Our bodies aren’t designed to be sat in an office chair for hours on end.
Mans using a mouse too small for his hand
This mouse is too small for this man’s hand. It doesn’t comfortably fill his
palm and his fingers are having to arch, creating tension on his wrist.

For more information on Carpal Tunnel Syndrome and how to prevent it, we have another blog post that guides you through three stretches to help relieve and prevent pain.

https://www.posturepeople.co.uk/how-to-relieve-carpal-tunnel-pain/

If you’d like some advice on your workstation or have any questions, please don’t hesitate to contact us we will be more than happy to help.

Do you need some advice about your workplace?

Get in touch and one of our team would be happy to help answer your questions.

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