In the digital age, in which working in front of a computer has become part of daily life, pain in the wrist from using a mouse is considered one of the office syndrome problems met often. But many people may not know that ordinary pain may develop into a serious disease such as Carpal Tunnel Syndrome (CTS), if suitable care is not received. This article will take you to understand the causes, the methods of treatment, and the techniques for preventing pain in the wrist from using a mouse effectively.

What is pain in the wrist from using a mouse, and what are its symptoms?

Pain in the wrist from using a mouse, or what is sometimes called "Mouse Hand Syndrome", is a symptom arising from using a computer mouse for a long time in an unsuitable posture, causing inflammation of the muscles, the tendons, and the tissues around the wrist. It may lead to the symptoms of wrist pain met often, such as a feeling of dull pain in the area of the wrist which may radiate as far as the fingers or the arm, together with numbness of the hand, or often a feeling that the strength in gripping objects has decreased and the hand has no power; and the symptoms will become more severe when there is repeated and continuous use.

If this condition is not put right, it may develop into Carpal Tunnel Syndrome, which is a state in which the median nerve is compressed in the area of the carpal tunnel, a narrow channel at the front of the wrist.

The important causes of pain in the wrist from using a mouse

Pain in the wrist from using a mouse is one of the problems met often among office workers, which arises from unsuitable working behaviour, for example

  1. An incorrect posture in using the mouse, bending the wrist too much, or tilting the wrist to the side
  2. Using the mouse for a long time without resting
  3. A form of mouse unsuited to the anatomy of the hand
  4. A work desk and chair that do not favour placing the hand correctly
  5. Spasm of the muscles and a lack of stretching

The forms of gripping a mouse

The form of gripping a mouse, or mouse grip, has 3 main forms, which have an effect on the distribution of force and on the posture of the hand and the wrist. Each has different advantages and disadvantages. Understanding the forms of gripping a mouse will help you choose the form suited to the work you do and to the anatomy of your hand.

1. Palm Grip

This grip is placing the whole palm on the mouse, letting the mouse carry the weight of the whole hand. The advantage is that it helps reduce fatigue in the fingers and the wrist, because the weight of the hand is distributed over the whole mouse. It is suited to continuous use over a long time, but the disadvantage is that the movement may be slower than with the other forms.

2. Fingertip Grip

This is gripping the mouse using only the fingertips touching the mouse lightly, without placing the whole palm down on the mouse. The advantage is that the movement can be controlled rapidly, which is suited to work requiring high precision; but the disadvantage is that it may cause more fatigue in the fingers and the wrist than the other forms. It is not suited to use over a long time, because the muscles of the fingers have to work hard.

3. Claw Grip

This is a combination of the Fingertip Grip and the Palm Grip, placing the palm on the back part of the mouse but raising the fingers and using the fingertips to click. The advantage is that it has high flexibility in use, dividing the balance between precision and reducing fatigue in the fingers well; but the disadvantage is that some people may feel that this grip is not natural.

Choosing the suitable form of gripping the mouse should take into account the character of the work, the size of the hand, and personal comfort. The Palm Grip is considered the best grip, since it carries the lowest level of risk of injury to the wrist. However, whichever form is chosen, resting the hand at intervals and changing position are still important things in preventing pain in the wrist.

The correct way of gripping a mouse, to reduce pain

Gripping the mouse in the correct way is an important factor that helps prevent and reduce pain in the wrist from using a mouse effectively. The following is the approach to gripping a mouse correctly

  1. Place the wrist in a straight line, not bent up, bent down, or twisted to the side, in order to reduce the pressure on the carpal tunnel
  2. Place the mouse at a distance that can be reached comfortably, without having to stretch the arm or rotate the shoulder
  3. Use the movement of the whole arm, instead of moving only the wrist, in order to distribute the force throughout the arm
  4. Choose a mouse suited to the size of the hand, and the form of gripping the mouse that is comfortable
  5. Use a wrist rest to help the wrist be at the same level as the mouse
  6. Adjust the height of the chair so that the arm rests at a level at which the shoulder does not have to be raised when using the mouse
Wrist exercises to prevent and relieve pain from using a mouse

Wrist exercises to prevent and relieve pain from using a mouse

Once the correct way of gripping a mouse is known, do not forget to care for the wrist by exercising and resting the hand every 1-2 hours, in order to prevent long-term injury. These can be followed easily as below

  1. The posture of stretching the wrist up and down: stretch the arm straight, use the other hand to pull the fingers towards the body, then turn the palm down and pull the fingers down, holding each posture 15 seconds
  2. The posture of rotating the wrist: make a loose fist and rotate the wrist in a circle clockwise and anticlockwise 10 turns each way
  3. The posture of stretching the fingers: open the hand and extend the fingers until taut, alternating with clenching the fist tightly, repeating 10 times
  4. The posture of massaging the tender points: use the thumb to massage the area of the centre of the palm, the base of the thumb, and the muscle between the thumb and the index finger
  5. Shaking the hand to release spasm: let the hand relax, and shake it gently as though flicking water off the hand, for about 10 seconds

Treating pain in the wrist from using a mouse with rehabilitation medicine

If pain in the wrist from using a mouse affects daily life, treatment with rehabilitation medicine can help solve the problem on target and more effectively, for example Western dry needling (Dry Needling), which helps release the muscles made tight by gripping the mouse in the same posture for a long time; restoration with electromagnetic waves (PMS), which helps restore the working of the nerves affected by using the mouse in an incorrect posture; stimulating repair at the cell level and reducing the chronic inflammation of the tendons of the wrist and the fingers with the High Power Laser device; and therapy with the Shock Wave device such as Focused Shock Wave Therapy, which helps restore tendons inflamed from using the mouse too much.

In summary

Pain in the wrist from using a mouse is another symptom met often in an age in which everyone has to sit and work through a computer screen as the main thing. Adjusting behaviour, preventing, and treating on target will help reduce the pain and maintain the effectiveness of our work into the future.

For those who have pain in the wrist from using a mouse, you may consult the doctors and receive treatment by the team of specialist physicians at PYONG Rehabilitation Clinic, a clinic specialising in medical practice in the field of rehabilitation medicine, ready to care for every kind of pain. Those who are interested may contact us from today.