Mouse shoulder pain is common and often caused by poor arm support and slouching posture during long computer use.
And do you have that annoying mouse shoulder pain after a long day of computer work?
Fortunately, there are some simple ergonomic tips to help you avoid mouse shoulder pain. These include adjusting your mouse and desk, taking regular breaks, and sitting up straight.
Here, I have some great tips, exercises, and ergonomic tips to help you get rid of that pain and prevent it from coming back.
What is Mouse Shoulder?
Mouse shoulder, a type of RSI, has become more common since the COVID-19 pandemic. Using an ergonomic mouse can help reduce the strain on your shoulder and prevent the discomfort.
You may be surprised to learn that even an hour of daily mouse use can cause shoulder pain.
Once you have mouse shoulder, it can feel like a burning or deep ache that won’t go away. Even minimal mouse use can keep those symptoms alive, which is pretty painful.
Making some changes to your workspace can help reduce shoulder stress and get rid of the pain.
Causes of Mouse Shoulder
Shoulder pain, also known as mouse shoulder, usually comes from lack of support for your arm when you’re stuck to the computer. Stretching your arm out to use the mouse can cause muscle fatigue and discomfort.
Over time this can lead to overworked muscles and strain in your arm. The discomfort and weakness can vary from person to person, especially with all those hours spent using a computer mouse.
Here are some common causes:
- Extended use of the mouse without adjusting your arm’s position.
- Poor ergonomics, such as sitting in an uncomfortable posture.
- Lack of support for your arm, which can lead to muscle strain.
The link between computer use and shoulder pain is a good reason to go ergonomic. Giving your arms the support they need while you work and taking regular breaks can really reduce your chances of getting mouse shoulder.
Symptoms of Mouse Shoulder
Mouse shoulder symptoms are pain in your shoulder, neck, and wrist. Sometimes it can even lead to shoulder impingement, which makes everything worse.
That discomfort can feel like a deep ache or a sharp burning sensation that won’t go away.
If you’re experiencing these symptoms while using your computer, it’s time to get treated. Treating it early can help you manage and reduce the pain.
Fortunately, mouse shoulder responds well to anti-inflammatory meds and manual therapy.
How Poor Posture Makes It Worse
Poor posture can definitely make mouse shoulder symptoms worse. Slouching or leaning forward messes with muscle placement and function, making the pain even worse.
Using an ergonomic chair can help you maintain good posture and reduce strain on those shoulder muscles.
Here are some quick tips to help you improve your posture and lighten the load on your shoulders:
- Pull your shoulders back and down.
- Tuck in your chin.
- Sit up straight from your hips to your spine.
These simple adjustments can really reduce strain in your neck and shoulders and make your workday more comfortable.
Effective Exercises for Mouse Shoulder Relief
Getting active can really help get rid of mouse shoulder discomfort and strengthen those muscles. Focusing on the muscles around your shoulder joint will help reduce stress and pain.
In addition to these exercises, physical therapy can be a big help in managing and relieving mouse shoulder pain.
Doing these exercises regularly can give you long-term relief from those pesky mouse shoulder symptoms.
1. Stretching
Stretching exercises can really help relieve tension and discomfort in your shoulder and upper back from all that mouse use. A cross-body shoulder stretch can improve mobility and reduce your risk of injury.
A pec stretch can also help relieve tightness in your chest and reduce shoulder pain. Don’t forget to take short breaks every 30 minutes to stretch or move around—this can really prevent repetitive strain injuries.
2. Strengthening Exercises
Strengthening the muscles around your shoulder is the key to preventing and relieving mouse shoulder. Poor positioning can cause tension and strain in your upper arm, shoulder, and neck. Exercises like sidelying front raises target these muscles and stabilize your shoulder blade and support both shoulders.
Incorporating upper back exercises in your routine can also help get rid of mouse shoulder pain. Consistency with your exercises can give you long-term relief by building strength for better posture.
3. Resistance Bands
Resistance bands are great for building muscle strength and mobility in shoulder rehab exercises. These versatile tools can be used for many exercises that target your shoulder and upper back muscles.
Adding resistance bands to your exercise routine can help build strength and flexibility and aid in recovery and prevention of mouse shoulder.
Ergonomic Adjustments to Prevent Mouse Shoulder
Ergonomic adjustments to your workspace are a good way to prevent mouse shoulder. Set up your space properly and take regular breaks to relieve symptoms and prevent them from coming back.
Using an ergonomic keyboard with an ergonomic mouse can further reduce your risk of getting mouse shoulder.
1. Ideal Mouse Position
Keyboard and mouse at elbow height is key to preventing shoulder pain. The muscles that connect your shoulder and shoulder blade to your body are a big factor in your comfort. Having your chair and desk aligned properly will keep your arms comfortable and reduce strain on your shoulders.
Finding the ideal mouse position can reduce strain on your shoulder and arm. Aligning your keyboard and mouse with your furniture can help get rid of mouse shoulder pain.
2. Desk and Chair Setup
Set your desk to a height where your elbows can rest at 90 degrees. Also adjust your chair so your feet are flat on the ground and your knees are at 90 degrees.
Using a small pillow for lumbar support can help you maintain good posture and prevent discomfort. Make sure to position your monitor at eye level to reduce neck strain—ergonomics is key!
3. Breaks and Movement
Take regular breaks and move around throughout the day to recover from mouse use. Short breaks every 30 minutes can really reduce your risk of getting shoulder pain from extended computer use.
During these breaks, moving and stretching can help relieve any pain from continuous computer work and prevent muscle soreness from repetitive strain.
Read More : 12 Ways to Alleviate Night Pain Shoulder
Treatment Options
There are many treatments out there, from manual therapy to medical treatment and professional advice. By the way, a thorough assessment of your working environment can help you identify the causes of your pain.
Manual Therapy and Massage
Manual therapy such as chiropractic care and massage can be very effective in treating tight muscles that cause shoulder pain.
You can also do self-massage using a tennis ball to target the painful trigger points in your shoulder muscles. Regular manual therapy and self-massage can improve shoulder function and reduce pain over time.
All you need is a tennis ball, a wall or floor to lean against, and gentle pressure on the tight areas.
Medical Interventions
If your mouse shoulder pain is severe, anti-inflammatory drugs and medical acupuncture therapy can help.
Medical acupuncture can target the painful trigger points and relieve severe pain and muscle contractions.
Consult Professionals
But for now, if the pain persists, you should consult professionals. Medical professionals such as physiotherapists can create a customized treatment plan for you.
If you are experiencing pain while using your computer, you should contact a chiropractor or physical therapist. Chiropractic care involves adjustments that can relieve shoulder pain.
Self-Care Tips for Ongoing Relief
Here are some self-care tips to prevent shoulder pain.
Self-Massage
A tennis ball in a sock? That’s a simple yet effective tool for self-massage on those sore shoulder muscles.
Self-massage can really help ease those muscle spasms from mouse shoulder pain.
Posture
Sitting up straight can make a big difference in avoiding slouching and reducing shoulder strain. Good posture habits can prevent repeated stress on your shoulders.
Keep your spine straight while doing neck stretches, and don’t skip those chest stretches to avoid tightness from sitting too long or leaning forward.
Neck Support
It reduces strain on both your neck and shoulder muscles and relieves tension and discomfort.
Bottom Line
At the end of the day, knowing what causes mouse shoulder pain and its symptoms is key to managing it.
Moreover, targeted stretching and strengthening exercises, as well as self-care techniques such as massage, can help you recover faster and provide long-lasting relief from pain.
