If you’ve ever felt a dull ache in your shoulder after a long day at the computer, you’re not alone. Many people develop mouse shoulder, an RSI in shoulder from using mouse and a form of repetitive strain injury (RSI) that affects the neck, shoulder, and upper back muscles. It often starts as mild shoulder discomfort and can progress into persistent shoulder pain, reduced range of motion, and fatigue during everyday tasks.
The good news is that mouse shoulder responds well to simple changes in posture, better ergonomics, and more balanced movement throughout the day. This guide explains what causes it, the symptoms to watch for, and proven ways to prevent shoulder pain and improve long-term shoulder health.
What is Mouse Shoulder
Mouse shoulder is a type of repetitive strain injury that develops during prolonged computer use, especially when using a computer mouse positioned far to the side of your body. The shoulder blade attaches to the spine and rib cage through various muscles, including the upper shoulder muscles, neck muscles, and upper back muscles. When these muscles work continuously to support an outstretched arm, they can enter a state of repetitive strain that leads to pain, stiffness, and muscle fatigue.
People most at risk include office workers, designers, gamers, and anyone who holds their arm held away from their torso for extended periods while navigating a computer mouse.
Common Mouse Shoulder Symptoms
Mouse shoulder can show up in different ways depending on which shoulder region or shoulder joint structures are under the most strain. Symptoms may include:
- Aching shoulder pain or heaviness in the upper back, neck, or arm
- A pulling or tight sensation across the shoulder area
- Numbness, tingling, or warmth through the arm or hand
- Weakness or fatigue during normal tasks like typing or lifting light objects
- Wrist pain, especially in combination with mouse use
- Localized painful trigger points around the shoulder blade
- Occasional muscle spasm after long periods of work
- Increased symptoms after long periods of static posture
If symptoms are severe, worsening, or accompanied by significant weakness, seek professional advice.
What causes mouse shoulder?
The primary cause of mouse shoulder is maintaining an outstretched arm for extended periods while operating a standard mouse positioned to the side of your keyboard. This creates continuous load on the upper shoulder muscles, neck muscles, and the stabilizers of the shoulder blade.
Contributing factors include:
- Poor posture or difficulty maintaining an upright posture
- A desk setup that places the mouse too high or too far from the body
- Repetitive movements during clicking, scrolling, and mousing
- Poor ergonomics, including insufficient neck support
- Lack of frequent breaks, leading to muscle stiffness and fatigue
- Prolonged computer use without variation
- Using a marble mouse or other devices that encourage static hand positions
Over time, this creates a pattern of repetitive strain injury that limits movement and increases pain.
Ergonomic Devices That Help Reduce Mouse Shoulder
Ergonomics can dramatically reduce the strain that leads to RSIs. Contour’s products are designed to support balanced movement, improve posture, and encourage more ergonomic practices during prolonged computer use.
RollerMouse: Keep Your Arms in a Neutral Position
Traditional computer mouse requires reaching to the side, which loads the shoulder unnecessarily. RollerMouse positions your cursor control directly in front of you and close to your keyboard, allowing your arms to stay in a neutral position and close to your body. This minimizes continuous tension on the shoulder muscles and helps users maintain good posture throughout the day.
Arm Support: Reduce Weight and Tension on the Shoulder
For sit/stand desk users, an arm support reduces load on the shoulder joint, upper back, and neck during standing sessions. By supporting the forearm, it eases pressure on the shoulder region, helping prevent established mouse shoulder from returning. Options include the Universal ArmSupport and ArmSupport Red, designed specifically to pair with RollerMouse Red.
These tools support long-term well-being by making it easier to apply ergonomic assessments, use an ergonomic mouse consistently and maintain proper posture during everyday tasks.
Other Simple ways to relieve and prevent mouse shoulder
The most effective ways to treat and reduce strain are to improve your daily habits, movement patterns, and workstation ergonomics. Here are practical steps that work for most people.
Take Regular Microbreaks
Short breaks prevent musculoskeletal discomfort from building up. Aim for:
- 30–60 seconds of rest every 20–30 minutes
- Standing or stretching if you’ve been sitting for around an hour or more
- Gentle movement of the shoulders, elbows, and wrists
Simple shoulder rolls help restore circulation and reduce tension.
Improve your desk and chair setup
Small adjustments can significantly reduce pain and protect your shoulder health:
- Keep your mouse close to your body, at shoulder height and near your keyboard
- Sit with feet flat and maintain good posture with relaxed shoulders
- Position your monitor at eye level to maintain proper posture and upright posture
- Ensure adequate neck support from your chair
Move and stretch more often
Balanced movement helps reverse the fatigue created by repetitive strain:
- Gentle stretches for the neck, upper back, and shoulders
- Light exercise for the upper back and shoulder stabilizers
- Using a tennis ball to massage tight areas along the shoulder blade
- Targeted exercises like rows, light band pulls, or scapular retraction
Also Read: Exercise that can prevent and relieve repeated strain injury
When professional care may help
In acute cases, treatments such as medical acupuncture, physical therapy, or anti-inflammatory drugs may be recommended. Seek help if you experience:
- Worsening symptoms
- Severe pain
- Loss of strength or mobility
- Symptoms lasting more than a few weeks
With a few thoughtful adjustments and the right ergonomic support, you can keep mouse shoulder from getting in the way of your workday— - feel more comfortable at your desk again.