How to Use a Mouse With Hand & Joint Pain

Using proper ergonomics when using a mouse can help eliminate pain.

Using a mouse for extended periods of time can lead to hand and joint pain, as well as repetitive stress injuries. Practicing proper ergonomics when working at the computer can help you avoid these injuries and make it more comfortable to use a mouse when you experience hand and joint pain. Talk to your doctor about pain that persists for more than a few days or gets worse, as this may be a sign of an injury that requires treatment.

Things You'll Need

• Adjustable keyboard tray (optional)
• Wrist splints or typing gloves (optional)

Instructions

1. Position your mouse on your desk so that it is in line with your forearms when you rest your elbows at your sides and relax your shoulders. An adjustable keyboard tray that attaches to the underside of your desk can help if you cannot adjust your chair height to accommodate working with a mouse on your desk.

2. Use a mouse that fits comfortably in your hand. A mouse that is too big will require you to spread your fingers out too far, and a mouse that is too small can cause you to constrict your grip. A mouse that is curved too high can cause your wrist to flex more than necessary. A trackball or a touchpad is an alternative to a regular mouse that may decrease pain.

3. Grip the mouse lightly. Holding the mouse too tightly can increase hand and joint pain.

4. Move your elbow to move the mouse across the screen. Moving the mouse by flicking your wrist back and forth can increase pain.

5. Use wrist splints or typing gloves to help support your hand and wrists while working at the computer.

6. Refrain from using a wrist rest. While this may seem more comfortable at first, wrist rests increase pressure on the carpal tunnel inside your wrist, which can lead to further pain and injury.

Tips & Warnings

• Give your hands and wrists a break for at least a few minutes every hour when working on a computer to allow your muscles and joints time to rest.

References

• Cornell University Ergonomics Web: 10 Tips for Using a Computer Mouse
• MedicineNet.com: How to Set Up Your Keyboard and Mouse at Your Computer