Why proper mouse use matters

Using a computer mouse seems simple, but poor technique can lead to muscle strain, joint pain, and long-term injuries. Many people experience wrist, hand, forearm, shoulder, or even neck pain from repetitive mouse use, often without realising that small adjustments can make a big difference.

Understanding how to use a mouse correctly can help prevent discomfort and protect musculoskeletal health.

Using a mouse incorrectly can lead to repetitive strain injuries (RSI), which develop when the same small movements are repeated over long periods. The most common issues include:

• Wrist pain and carpal tunnel syndrome: Caused by excessive pressure on the wrist and prolonged wrist extension.
• Forearm and elbow pain (tennis elbow): Due to constant gripping and strain on tendons.
• Shoulder and neck tension: From poor posture and reaching too far for the mouse.
• Finger fatigue and trigger finger: Caused by excessive clicking and gripping.

These problems develop gradually and can become chronic if left unaddressed. Fortunately, making simple ergonomic adjustments can prevent strain and discomfort.

How to use a mouse correctly

Position your mouse close to your body

• The mouse should be at the same height as your keyboard.
• Keep it close to your body to avoid excessive reaching, which strains the shoulder.
• If using a laptop, consider an external mouse to maintain proper positioning.

Maintain a neutral wrist position

• Keep your wrist straight and level. Not bent up, down, or to the side.
• Avoid resting your wrist on the desk while using the mouse, as this compresses nerves and tendons.
• Use a light touch to reduce strain.

Support your forearm

• Rest your forearm on the desk or a chair armrest at the correct height.
• Avoid keeping your arm suspended or unsupported, which can lead to shoulder tension.

Choose the right mouse for comfort

• Opt for an ergonomic mouse that fits your hand size. A mouse that is too small or too large can cause unnecessary gripping and strain.
• Consider a vertical mouse if you experience wrist discomfort. It keeps the wrist in a more natural handshake position.
• Try a trackball mouse if you have limited space or wrist mobility issues.

Adjust mouse sensitivity

• Increase the cursor speed in your computer settings to reduce excessive hand movements.
• Avoid dragging the mouse too far across the desk, which can strain the wrist and forearm.

Keep your posture in check

• Sit with your back supported and shoulders relaxed.
• Keep elbows at a 90-degree angle and wrists in a neutral position.
• Avoid hunching forward or leaning on your wrist while using the mouse.

Take regular breaks

• Every 20 to 30 minutes, take a break to stretch your hands, wrists, and shoulders.
• Use the 20-20-20 rule. Every 20 minutes, look away from the screen for 20 seconds at something 20 feet away to reduce eye and posture strain.
• Do wrist rotations, hand stretches, and shoulder rolls to release tension.

Alternate hands if possible

• If you frequently experience wrist pain, try using your non-dominant hand occasionally to reduce strain on your dominant side.
• This may take time to adjust to, but it can provide much-needed relief.

Use a wrist support wisely

• A wrist rest can be useful, but it should only be used when resting, not while actively using the mouse.
• Resting on a wrist pad while moving the mouse can create pressure on nerves, leading to discomfort.

Why using a mouse is important

Some people try to avoid using a mouse entirely, thinking that relying on a trackpad or touchscreen will prevent strain. However, using a mouse properly is often more ergonomic than alternative input devices.

• More precise movements: A mouse allows for finer control with less strain, compared to using a trackpad, which requires constant finger motion.
• Less finger strain: Trackpads often involve excessive tapping and dragging, which can cause more fatigue in the fingers and wrist.
• Better arm positioning: A well-positioned mouse allows for neutral wrist posture, while prolonged trackpad use often encourages awkward hand angles.

That said, each person’s needs are different. Some find trackpads or styluses more comfortable, while others prefer traditional or vertical mice. The key is choosing a setup that reduces strain and supports long-term musculoskeletal health.

Final thoughts

Many people underestimate how much a poorly positioned mouse can contribute to hand, wrist, and shoulder pain. Making small ergonomic adjustments, like keeping the mouse close, using a light grip, adjusting sensitivity, and taking breaks, can help prevent long-term discomfort and injury.

By developing better mouse habits, you can protect your musculoskeletal health and work more comfortably for years to come. If you already experience persistent pain, consider seeing a physiotherapist or ergonomics specialist for personalised advice.

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