Home Healthy lifestyle Poor mouse: These tips help against it

Poor mouse: These tips help against it

by Josephine Andrews
Published: Last Updated on 374 views

Working on the computer has many consequences. One of them is the so-called mouse arm. Due to the one-sided load, the hand, arm, shoulder and neck are heavily loaded on one side and painful tension occurs. Read tips on how to prevent mouse arm and what to do about it.

Mouse arm: what is it?

Anyone who works a lot on the computer in the office or at home moves the mouse by hand hundreds of times every day: However, the one-sided movement puts extreme strain on the muscles and tendons in the hand and arm in the long term, and often also on the shoulders and neck. A possible consequence is the so-called mouse arm. This leads to discomfort, muscle weakness and, above all, pain in the areas mentioned.

In English-speaking countries, mouse arm is also known as “RSI syndrome” ( Repetitive Strain I njury RSI ) and is recognized as an occupational disease in the USA, for example. The repeated, monotonous movements cause pain. RSI means something like: “Repetitive strain injury (pain)”. Very often, RSI occurs when working on a PC, for example, due to frequent typing on the keyboard. Some factors favor the individual risk for a mouse arm again. This includes:

  • chronic stress
  • high workload
  • unhealthy posture (bent back, tense neck area, static holding work)
  • a non-ergonomic workplace

Prevent mouse arm – tips

But: How can a mouse arm be avoided? With a few little tricks and help, you can significantly reduce the risk.

  • Switch back and forth between mouse and keyboard. Variety is better than one-sided stress.
  • Take small breaks in between, for example to do stretching exercises , massage aching muscles or simply relax.
  • Stretch as often as possible. Stretching and stretching prevents painful muscle tension.
  • Take it easy with the mouse. Hold the mouse with your hand relaxed, and take your hand off the mouse when you don’t need to click.
  • Get an ergonomically correct mouse and make sure your arm rests comfortably while the mouse is within easy reach.
  • Decrease the double-click speed, this reduces the strain on your fingers.
  • Use key combinations (shortcuts). Almost all modern programs have corresponding key combinations that allow you to call up the menu items. Many of the key combinations are now standard.
  • Cold muscles and tendons are sensitive and not particularly resilient. So keep your muscles warm.
  • Don’t use the computer all the time. Leave games, chats and the like behind.
  • Make sure your workplace is set up ergonomically.

Preventing mouse arm: exercises

In addition, regular exercises help to relax muscles and joints. They can be flexibly integrated into everyday work and repeated as often as you like.

H3: Exercises for hands and arms

Hands and arms in particular are involved in the one-sided movement of the mouse. Therefore, do the following exercise from time to time.

  • Clench your fist and slowly open it again, first with your fingers bent and finally with your fingers straight.
  • Repeatedly press your hands together or against a wall with your wrists bent.
  • Drop your arms and gently shake them out.

Exercises for the head, neck and shoulders

It is also worth taking the strain off your head, neck and shoulders on a regular basis. This exercise helps.

  • Gently tilt your head in different directions and hold each position for a few seconds.
  • Twist and stretch your torso in different directions, up and down.
  • Roll your shoulders.

Mouse arm: what to do against pain?

Anyone who suffers from a mouse arm should first critically examine their workplace: Are the office chair, desk, mouse and keyboard ergonomically optimised? If this is not the case, you should upgrade quickly. In some cases, your employer is responsible for the ergonomic design of your workplace – even when working from home. Read more about “” equipment in the home office here: What am I entitled to? 

There are several options for treating the ailments associated with mouse arm. This includes physical therapy measures such as heat and cold treatments with compresses, gymnastics and massages. Exercise baths or the heat lamps also have a beneficial effect.

Painkillers (analgesics), sometimes also anti-inflammatory cortisone preparations, are used as medicines. However, pain therapy is not a permanent solution.

In the case of chronic mouse arm, accompanying psychotherapy sometimes helps. You will learn to deal with the pain mentally and to alleviate it permanently with the help of relaxation methods and changed thought patterns.

You may also like

Leave a Comment