Prevention for Keyboard/Mouse Users
Long hours of keyboard and mouse use can cause wrist, elbow, and shoulder pain. Prevention is more effective than treatment. Proper workstation setup and regular stretching are essential.
Correct Workstation Setup
Monitor Height
Top of screen at eye level. Center of screen 10-20° below eye level.
Prevents neck strain
Elbow Angle
Desk height where elbows form 90° angle. Forearms parallel to floor.
Prevents elbow and wrist strain
Wrist Position
Wrist straight, not bent up or down. Use wrist rest if needed.
Prevents carpal tunnel syndrome
Mouse Position
Mouse close to keyboard. Shoulder relaxed, not lifted.
Prevents shoulder/elbow pain
Hourly Stretching Routine
Perform these stretches every hour. Hold each for 10 seconds, repeat 3 times.
-
1. Wrist Extension Stretch
Extend arm forward, palm down, pull fingers back with other hand -
2. Wrist Flexion Stretch
Extend arm forward, palm up, pull fingers down with other hand -
3. Shoulder Blade Squeeze
Pull shoulder blades together, hold for 5 seconds -
4. Neck Stretch
Tilt head to side, gently pull with hand
Good Habits
- Take a 5-minute break every hour
- Use keyboard shortcuts to reduce mouse use
- Don’t rest wrist on desk edge while typing
- Keep shoulders relaxed, don’t hunch forward
- Adjust chair height and backrest properly
Don’t Ignore Early Symptoms
Mild tingling or discomfort is an early warning sign. If stretching doesn’t help within 1-2 weeks, seek treatment before it worsens.
Already Have Pain?
Circulation treatment improves symptoms and prevents recurrence.
- Circulation HD: Treat tendon inflammation, release nerve compression
- Circulation PT: Customized stretching and strengthening exercises