After a long day at work and sitting at a desk using a computer for 8 plus hours a day, do your arms, fingers, and wrists feel heavy and achy?
You could be suffering from what is known as mouse arm.
Mouse arm is a common condition that is caused by repetitive movement of the fingers and arm, and also incorrect posture when we sit and work at our desks.
The good news is that mouse arm can be cured by making simple adjustments, and in this post, we look at preventing RSI in the fingers and the importance of implementing good posture.
Mouse for repetitive strain injury
Our use of computers and technology has increased twofold over the years and has resulted in, what we term, computer mouse for repetitive strain injury.
If not treated, symptoms can progress and lead to carpal tunnel syndrome, where additional pressure is placed on the median nerve, causing muscle tightness and extreme pain.
You may also experience tendonitis in the wrist and hand, where inflammation is caused by overuse, and physical therapy will be required to help manage pain and movement.
Muscle fatigue, however, is the most common form of wrist pain and mimics carpal tunnel syndrome symptoms.
If you are experiencing tightness, discomfort, tingling or numbness, loss of strength, poor hand coordination, or constant pain in the hand and wrist, it may be time to speak to a hand and wrist specialist.
In particular, mouse elbow is pain felt in the elbow from prolonged use of a computer mouse, as strain is placed on the forearm, and incorrect posture causes damage to the muscles and nerves.
RSI thumb is caused by overuse of a mouse or computer that affects muscles, tendons, and nerves in the fingers and thumb.
Some of the main causes of RSI computer mouse include:
- Poor posture – avoid slouching or hunching over your desk.
- Repetitive movements such as typing, scrolling, playing video games, etc.
- Using heavy or non-ergonomic equipment, for example, a poorly positioned keyboard.
- Stress is also a big factor in causing muscle tension.
Symptoms of RSI from mouse
Repetitive strain injury from mouse use is caused by repeatedly overusing certain muscles, tendons, and nerves.
Some of the most common symptoms include:
- Pain felt in the wrist, hand, and arm.
- Stiffness
- Numbness
- Tingling or burning sensation
- Throbbing pain in the hand, fingers, wrist, shoulder, and even neck.
Often, RSI hand occurs when the ergonomic setup around your desk and computer station is poor.
How to stop RSI
There are some tips and techniques that you can implement to help prevent RSI, such as:
Make sure you have the correct posture when using a computer mouse and keyboard. The wrist should be kept straight and in line with the forearm, keeping it in the most neutral position to minimise strain on the wrist and forearm.
Place keyboards where your arms are relaxed, and your elbows are close to your side.
Keep elbows bent at 90 degrees with shoulders relaxed. The aim is to remove tension from the neck and upper back.
Computer screens and monitors should be at eye level, avoiding strain and neck issues.
Proper placement of the mouse that avoids overstretching and awkward angles for the wrist – for example, don’t bend your wrist onto one side.
You should also hold the mouse lightly and not pound the keys. Gripping the mouse too tightly places strain on the muscles, causing muscle tightening and tension that can be hard to release.
It is also recommended that you adjust your seat height (feet should be able to be placed flat on the floor), use armrests, alternate sitting and standing, prioritise your wellbeing, take regular breaks, and limit stress.
Using ergonomic equipment, such as forearm wrist supports, and positioning your keyboard correctly are two of the most helpful factors.
To also help prevent RSI mouse and keyboard strain, you may be provided with stretches, such as stretching with both hands in the air, wrist rotations, arm circles, fist to fan stretches, grip strengthening, and neck stretches.
Note: These should be demonstrated by a professional to ensure the correct movement. Exercises can then be performed at home or at your desk.
Over-the-counter anti-inflammatories can also be taken to help reduce swelling and pain.
RSI mouse and keyboard
At Ladan Hajipour, we work hard to promote good and positive arm and hand health. We work with you, carrying out a detailed examination of your hand or arm, and we tailor your treatment plan to you.
Specialising in diagnosing and treating wrist and hand issues often caused by repetitive tasks and stress, we’re here for you.
Let us help you diagnose and treat your RSI symptoms, offering minimally invasive treatments that let you carry on with your everyday work.
Take proactive care today, book your appointment with a member of Ladan Hajipour.
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