April 29, 2026
6 Tips for Avoiding High Blood Pressure
Health Profile
"Mouse arm" is a general term for the strain that can occur in the forearm and upper arm as a result of computer work. The problems most often occur in the tendons and muscles and are caused by some form of strain on the tissue. Mouse arm occurs if the arm is positioned incorrectly or if the ergonomic aids in the workplace are unsuitable.
Pain and muscle tension in the wrist and forearm are typical symptoms of mouse arm.
Pain in the wrist occurs because one of the two major nerves is pinched by the large tendon sheath (retinaculum) located on the underside of the wrist. This happens when the wrist is bent backward, for example, when using a standard office mouse.
The pain in the forearm muscles occurs because the wrist is forced into a severe backward bend. This typically happens when using a standard mouse, but can also occur if you have a keyboard that is positioned too high.
You may also experience referred pain in the elbow, upper arm, shoulder, or neck. The pain will almost always be related to the arm used to operate the computer mouse.
Repetitive strain injury is considered a strain injury. The injury can therefore be treated by either reducing the strain or by making the tissue more resistant to the strain. In the vast majority of cases, the goal is to do both.
General relief will be the first course of action.
Learn to use the mouse with your non-dominant hand, and then switch hands several times a day.
Take a 5-minute break every hour. During your break, step away from your workstation. It’s a good idea to actively move your hands and arms. For example, you could go get a cup of coffee or hold onto the handrail while walking up the stairs.
Minimizing wrist extension while working reduces strain on the tissues. If you’re attached to your mouse, you can buy a mouse pad with a built-in gel pad on the side. Placing the gel pad under your wrist will straighten it out, thereby reducing strain.
If this is not sufficient, you can purchase a Mousetrapper, a Rollermouse, or a vertical mouse. While the Mousetrapper and Rollermouse reduce the backward bend of the wrist, the latter changes the position of the wrist because it rotates the forearm.
Strength training can increase forearm strength and thus make the tissue more resistant to strain. Resistance band exercises are a quick and easy way to build arm strength. Studies show that just 2 minutes a day can help prevent office-related injuries, such as mouse arm.
If you have been experiencing pain for more than 14 days, we recommend having a physical or occupational therapist assess your workstation. Read more about our ergonomic assessment here.
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