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Ways to Reduce RSI From Mouse Work

Repetitive strain injuries, or RSIs, are both common and generally avoidable. However, much of our day-to-day routine encourage these injuries, especially sitting at a computer and using a mouse for several hours. This puts strain on the neck, back and wrists. There are a few ways to help reduce the occurrence and severity of these injuries.

  1. Improve your Posture

    • Your posture has an effect on how likely you are to succumb to an RSI injury from mouse use. When it comes to posture, being properly aligned makes it less likely that your mouse use will put enough stress on your muscles and joints to cause injury. This is especially important for your wrists when using a mouse. In order to improve posture when using a mouse, keep your feet flat on the ground, arch your lower back inwards, keep your knees bent at a 90-degree angle, and keep your arms, wrists and shoulders relaxed.

    Use a Gel Pad

    • Using a gel pad placed under your hand just in front of your mouse can help reduce strain on your wrist. Gel pads come in a variety of shapes and sizes, but the key is that it keeps your wrist approximately level with the center of the mouse. These pads are usually available as part of a mouse pad.

    Keep your Wrist in a Neutral Position

    • When using a mouse, maintain a neutral wrist position. A neutral position is one in which your wrist and hand face forward without twisting inward or outward. The neutral position reduces stress on the wrist. If you are inclined to break the neutral position, try to move the mouse or mouse pad over to the left or right to the point where it is natural and comfortable to maintain a proper neutral position. A wireless mouse might help facilitate this change.

    Take Regular Breaks

    • One reason so many RSI injuries occur is that people do not take regular breaks when working. When working with a computer and mouse, take a five-minute break after each 30 minutes of work. When taking a break, relax your wrists and do not do any activities similar to mouse work. If you have trouble remembering to take a break, use a timer or alarm to remind you.

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