Mouse arm - prevention and treatment
What is mouse arm?
Mouse arm is a broad term for the strain that can occur in the lower and upper arm during screen work. The problems most often occur in tendons and muscles and will be caused by some form of tissue overload. Mouse arm occurs if the arm is positioned incorrectly or if the ergonomic aids in the workplace are inappropriate.
Symptoms of mouse arm
Pain and muscle tension from the wrist and forearm are typical symptoms of mouse arm.
Wrist pain occurs because one of the two large nerves is pinched by the large tendon sheath (the flexor retinaculum) on the underside of the wrist. This happens when the wrist is bent backwards, for example when working with a classic office mouse.
The pain in the muscles of the forearm occurs because the wrist is placed in a strong backward bend. This will typically happen when working with a classic mouse, but can also occur when using a high keyboard.
There may also be secondary pain from the elbow, upper arm, shoulder or neck. The pain will almost always be related to the arm that uses the computer mouse.
How is mouse arm treated?
A mouse arm is considered an overuse injury. The injury can therefore be improved either by reducing the load or by making the tissue more resistant to the load. In the vast majority of cases, both will be attempted.
General relief will be the first resort.
Learn to control the mouse with the opposite hand and then change hands several times a day.
Take a 5-minute break every hour. During the break, walk away from your workstation. It will be an advantage if you use your hand and arm actively. This could be fetching coffee or holding the handrail while climbing stairs.
Minimizing the backward bending of the wrist while working reduces the strain on the tissues. If you are fond of your mouse, you can buy a mouse pad that has a built-in gel pad placed on the side. Placing the gel cushion under the wrist will straighten the wrist and thus reduce strain.
If this is not enough, you can buy a Mousetrapper, Rollermouse or a vertical mouse. While Mousetrapper and Rollermouse reduce the backward bending of the wrist, the latter will change the position of the wrist because the forearm is rotated.
Strength training can increase forearm strength, making the tissue more resistant to overload. Stretching is a quick and easy way to increase arm strength. Studies show that just 2 minutes a day can help prevent office injuries such as mouse arm.
If you have experienced pain for more than 14 days, it is recommended to have your workstation checked by a physiotherapist or occupational therapist. Read more about our ergonomic review here.
Exercises for mouse arm
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