Mouse Shoulder: How to Recognise It, Why It Strikes, and Ways to Beat It

Mouse shoulder is a common condition in digital workplaces caused by prolonged repetitive movements like using a computer mouse. This condition results in persistent shoulder pain and stiffness due to poor ergonomics and static body positions. Key triggers include maintaining the body or arms at shoulder height for extended periods, leading to tendon stress and muscle imbalance. Common symptoms include severe pain and limited pain-free movement, emphasising the need for balanced movement and posture adjustments.

Effective management of shoulder pain involves various treatment options, including manual therapies like medical acupuncture and soft tissue treatments, as well as structured care plans incorporating rehabilitation aspects. Preventative measures include maintaining a proper starting position with feet flat and wrists neutral, avoiding artificial positions that lead to wrist deviation and shoulder flexion. Cost-effective solutions include manual treatment plans targeting the biceps tendon and tendon matrix.

What is mouse shoulder?

Mouse shoulder is a repetitive strain injury (RSI) resulting from extended periods of mouse use, particularly in an office setting. The condition occurs due to continuous small movements of the same muscle groups, primarily in the arm, shoulder, and neck regions. Mouse shoulder is characterized by dull, aching pain in the shoulder, which might radiate down the arm. The discomfort is often intensified by mouse use, a common activity in modern workplaces. The condition is frequently associated with improper ergonomics, such as poorly designed workstations or incorrect posture during computer use. Treatment often involves physiotherapy exercises, osteopathic treatments, ergonomic adjustments, remedial massage and modifications to computer use habits. Preventive measures include regular breaks, stretching, and adopting a correct posture while using a computer.

What muscles does mouse shoulder affect?

Mouse shoulder affects the trapezius, scalene, and deltoid muscles bear the brunt of this strain, with the potential to cause discomfort that extends to the forearm and hand. Supraspinatus, infraspinatus, subscapularis, and teres minor – the four muscles that constitute the rotator cuff – can also be affected, compromising shoulder joint stability. Cervical paraspinal muscles may also experience strain due to poor posture associated with mouse use. Mouse shoulder, if left unchecked, can lead to chronic issues including tendinitis, bursitis, and myofascial pain syndrome.

What symptoms does mouse shoulder present?

Mouse shoulder typically presents with a variety of symptoms that can affect daily activities and overall comfort.

Here are some common symptoms:

1. Persistent shoulder pain: a dull, aching pain in the shoulder that may worsen with continued mouse use.
2. Stiffness: limited range of motion in the shoulder, making it difficult to move the arm without discomfort.
3. Muscle fatigue: a feeling of tiredness in the shoulder muscles, even with little to no activity.
4. Tenderness: the shoulder area may feel tender to the touch, and pressing on it can exacerbate the pain.
5. Radiating pain: the pain can sometimes extend from the shoulder down to the arm or up to the neck.
6. Swelling: in some cases, there may be visible swelling or inflammation around the shoulder.
7. Weakness: a decrease in shoulder strength, making it challenging to perform tasks that require upper body strength.
8. Clicking or cracking sounds: some individuals may experience audible sounds when moving the shoulder due to the strain on tendons and ligaments.

How is mouse shoulder diagnosed?

Mouse shoulder is a condition causing shoulder pain due to prolonged computer use. Diagnosis involves a thorough clinical evaluation and patient history, focusing on mouse positioning and usage patterns. Physical examinations are conducted to identify symptoms like tenderness in shoulder muscles, restricted range of motion, and repetitive strain injury.

This process helps differentiate mouse shoulder from other similar ailments and ensures appropriate treatment plans. Treatment options include rehabilitation programs, alternative medicine treatments, and potentially surgical treatment if necessary. These treatments aim to alleviate discomfort and prevent recurrence, addressing both immediate needs and long-term management of this modern occupational condition.

What treatments exist for mouse shoulder?

Treating mouse shoulder effectively involves a combination of medical interventions, physical therapy, and ergonomic adjustments.

Here’s an overview of the various treatments available:

1. Ergonomic adjustments:
   • Desk setup: optimising the workstation to ensure the mouse and keyboard are at a comfortable height and distance.
   • Chair adjustment: using a chair that supports the spine properly, and adjusting it to keep feet flat on the floor with arms at a comfortable position.
   • Mouse and keyboard: switching to ergonomic models that reduce strain on the shoulder and wrist. An upright mouse can greatly reduce the repetitve strain.
2. Physical therapy:
   • Strengthening exercises: exercises aimed at strengthening the shoulder, back, and core muscles to support better posture.
   • Stretching: regular stretching to improve flexibility and range of motion, reducing stiffness and pain.
   • Manual therapy: techniques such as massage and manipulation to alleviate tension and improve mobility in the shoulder.
3. Medical treatments:
   • Anti-inflammatory medications: nonsteroidal anti-inflammatory drugs (nsaids) to reduce pain and swelling.
   • Muscle relaxants: to relieve muscle spasms and discomfort.
   • Corticosteroid injections: for severe cases, to reduce inflammation in the shoulder.
4. Lifestyle modifications:
   • Breaks and movement: incorporating frequent breaks to reduce prolonged static postures, using techniques like the 20-20-20 rule (every 20 minutes, look 20 feet away for at least 20 seconds).
   • Activity changes: avoiding or modifying activities that exacerbate the condition, such as certain sports or repetitive movements.
5. Alternative treatments:
   • Acupuncture: some find relief through acupuncture treatments targeting specific areas related to shoulder pain.
   • Heat and cold therapy: using ice packs to reduce inflammation and heat pads to relax tight muscles.
6. Surgical treatment:
   • Although rare for mouse shoulder, surgery might be considered if there is an underlying structural issue that does not respond to other treatments.

How can one prevent mouse shoulder?

To prevent mouse shoulder, follow these strategies: choose a comfortable mouse, maintain good posture, incorporate shoulder stretches and arm support, take regular breaks, and ensure your desk setup supports your arms and wrists comfortably. Regular breaks help relax upper back muscles, while a comfortable desk setup can enhance workplace ergonomics. Taking short breaks every 30 minutes can also help reduce the risk of developing mouse shoulder.

Which exercises alleviate mouse shoulder?

Stretching exercises targeting the upper back, shoulder blades, and neck muscles can markedly reduce shoulder pain and tension. Shoulder rolls and gentle neck stretches help maintain proper posture and flexibility, mitigating the effects of repetitive strain injury.

Physical therapy often includes tailored routines to strengthen and stabilise the shoulder area, promoting long-term relief. Regularly incorporating these exercises into your routine can prevent the recurrence of mouse shoulder and enhance overall shoulder health.

How prevalent is mouse shoulder among office workers?

Mouse shoulder is a common occupational health issue among office workers due to the widespread use of computers and poor ergonomic practices. Studies suggest that up to 50% of office workers experience some form of musculoskeletal discomfort, with a significant portion related to upper body strains like mouse shoulder. Factors such as work environment, ergonomic setup, computer use duration, and individual posture and physical condition can influence prevalence rates. To reduce mouse shoulder, better ergonomic practices, regular physical activity, and interventions like ergonomic assessments and training in offices are needed.

What ergonomic practices minimise mouse shoulder risk?

Consistent ergonomic practices can significantly reduce the risk of mouse shoulder among office workers. To prevent shoulder pain, consider using a vertical or trackball mouse, positioning it at shoulder height, and keeping it close to the body. Regular desk exercises like shoulder rolls and stretches are also important in maintaining flexibility and strength. Adjusting chair height and desk setup ensures a natural, relaxed position for arms and shoulders.

What long-term effects does mouse shoulder cause?

Chronic mouse shoulder can cause persistent pain, reduced mobility, and long-term musculoskeletal disorders, affecting an individual’s quality of life. It can develop into frozen shoulder, causing discomfort and stiffness. Repeated strain injury from poor posture and mouse use can weaken upper shoulder muscles, causing muscle spasm and chronic neck pain. Without proper treatment, these conditions can worsen, limiting daily activities. Early intervention and preventive measures are important in office workers’ musculoskeletal health and overall well-being.