Get rid of your mouse arm quickly
Table of contents
1. How to quickly get rid of mouse arm
2. What is mouse arm?
3. Step 1: Tackle the source – your workplace
4. Step 2: Adjust your working behaviour
5. Step 3: Rest your arm and pay attention to it
6. Step 4: Move consciously
7. Prevention is better than cure
1. How to quickly get rid of mouse arm (and prevent it from coming back)
You know the feeling: a nagging pain in your forearm or wrist after a long day working on your laptop. Chances are you're dealing with mouse arm, also known as RSI. Annoying? Definitely. But luckily, there are smart ways to get rid of it quickly. In this blog, we explain how to tackle it and what you can do to prevent the symptoms from returning.
2. First things first: what exactly is mouse arm?
Mouse arm is caused by repeated strain on your arm muscles, often due to prolonged use of your mouse or keyboard. The official term is RSI (Repetitive Strain Injury). Symptoms range from a nagging pain to tingling or even loss of strength in your hand or forearm. So it's not something to be ignored.
3. Step 1: Tackle the source – your workplace
A good working posture starts with a well-designed workplace. Consider:
- An ergonomic mouse: For example, a vertical mouse or a pen mouse. This allows you to keep your forearm in a more natural position. View our ergonomic mice for various options.
- A compact keyboard: This allows you to keep your mouse closer to your body and prevents your shoulder from becoming overloaded. Discover our range of compact keyboards.
- The right office chair and height: Make sure your arms rest at a 90° angle on your desk. And your monitor? Eye level! Consider a sit-stand desk to alternate between sitting and standing. View our sit-stand workstations.
4. Step 2: Adjust your working behaviour
No matter how well organised your workplace is, sitting and clicking away for four hours straight won't help much. So what will?
- Take micro-breaks: Every 20-30 minutes, stretch your arms or stand up briefly. It works wonders.
- Use keyboard shortcuts: This drastically reduces the number of mouse movements.
- Change your posture: Do you have a sit-stand desk? Make use of it! Take a look at our sit-stand workstations for more information.
5. Step 3: Give your arm rest and attention
Do not continue working while in pain. This will only slow down your recovery. Better:
- Temporarily limit your mouse use
- Use voice software or ask colleagues for help with intensive clicking
- Apply cold or heat: ice for inflammation, heat for cramps
6. Step 4: Move consciously
Light exercises can help improve blood flow and restore flexibility to your muscles. Consider:
- Stretching exercises for your forearm and shoulder
- Light strength training
- Yoga or gentle stretching
Prefer guidance? A physiotherapist or exercise therapist can give you specific exercises and check your posture.
7. Prevention is better (and more pleasant) than cure
Once you have recovered, you naturally want to prevent the symptoms from returning. Taking regular breaks, maintaining good posture and using smart accessories can make all the difference.