Computer shoulder pain

For the last several months I have been getting shoulder pain after using the mouse of the computer for long periods of time. I do exercise, have periods off but still it persists. It is very frustrating and painful as it now hurts when I try to raise my arm over my head. . Any suggestions or treatment? (I know I spend too much time on the computer at night!)

It sounds like you have RSI, which many people who work at computers suffer from. I have had RSI for around 15 years and if I overdo it too much with anything to do with my wrist particularly, or arm I pay for it for the next couple of weeks. Heat packs are always good, but I would certainly go an see a physiotherapist for more intensive treatment. A wrist-rest that you can attach to your keyboard sometimes help, but really only as a preventative, but anything helps. Computers are an essential (say most people) part of everyday life, so it is important to not let RSI dibilitate you any more than it already has. I would definately look into treatment at a physiotherapist.

The injury to your shoulder is an inflammation of the soft tissue. By the time you feelt it, the problem has been around for some time. It does not go away with rest or exercise - in this case you are exercising an injury. It's not just the mouse, it can be the layout of your workstation.


You need physiotherapy. There is the likelihood that your shoulder will never be 100% 'right' again, but at least getting treatment will slow or halt the progression of the problem.

It's also quite likely that the ergonomics of your computer workstation are contributing to the injury. Do go to a physiotherapist, but don't rely solely on the experts. You can learn a lot about this by . . . using your computer to research on the internet! Nobody has more at stake than you do!


Fundamentally, aim for a computer work station where your back is firmly supported by a straight backed chair, your feet can easily reach the floor (and many sites recommend propping foot up on a little step), your keyboard is close to body so arms to not have to be extended, and keyboard is at elbow level (this is much lower than you see most keyboards), elbows should be able to rest at side with arms on your chair where they can rest and you ought not have to extend arm very far to reach it (much closer than you see most keyboards), monitor is at eye level (this is much higher than you see most monitors). Additionally, look for mouse features that allow you to reduce movement and clicking, etc. Strengthen the muscles that are used a lot through lots of exercises aimed at this, and stretch the opposing muscles (physio can help here). And, last but not least . . . aim to rest at least ten minutes for every hour that you use the computer.


As you see, this type of analysis of what is "causing" the issue is very detailed, very easily neglected, and largely within your own control! Over time, it will get better if you correct the issues that are causing it.

Hi Char88can


Hopefully you'll get a chance to read my reply. Based upon your symptoms, I would expect that you have one of two injuries: Carpal Tunnel Syndrome (CTS) or Rotator Cuff Injury (RCI). Many good guesses appeared in replies but all gravitate around these two infamous computer culprits.


If you have a CTS injury, you are likely to have numbness in the fingers of your affected shoulder. You may also experience a pain that seems to run from your wrist to your elbow. These are classic symptoms. If this sounds correct for you, then check out my recommended remediation below.


If you have a RCI, your affected shoulder will give you pain when lifting that arm over your head. A real tell-tell symptom is a sharp pain in your affected shoulder when you stretch that arm across your chest (reach out, palm down, and pull your affected arm across your chest holding the elbow with your other hand). This is a very common injury in athletes but as you may have learned, this also occurs in those of us with the anti-athlete gene (we’re allergic to the gym). If this sounds like you, then check out my recommended treatment below.


Treatment for CTS injuries can be simple or extensive. It is a serious health condition that stems directly from our bad tools, bad working conditions, or bad posture or a combination of some or all of the three. The primary culprit these days is two fold: our desk set up and our mouse. My first recommendation is to toss out your old mouse and invest in an ergonomic mouse, one that looks fat and will tilt your mouse-hand pointing your thumb upwards. Your next move should be to streamline that desk. Check out these recommendations from the US Centers for Disease Control, http://www.cdc.gov/od/ohs/Ergonomics/compergo.htm


In controlling the pain, try ice, not heat. Heat may feel really, really good but it is really going to do you harm. Without getting too far into the physiology field, just realize that your body’s response to pain particularly with joints is to increase blood flow and temperature in the affected area. You need to slow down that activity lest the chemical activity there leads to degeneration of your joint’s ligaments. Keep the ice treatment to no more than 10 minutes a stretch and always stop if the treatment begins to hurt. Also treat yourself with a non-aspirin anti-inflammatory, most doctors recommend Ibuprofen (a.k.a. Advil). Last but not least, take time away from the offending device(s).


Treating RCI may sound worse than going to a doctor: exercise. Yes, weird, right but exercise is just what that shoulder compartment needs (I might add that this treatment works well with CTS but get that CTS in check first). Try doing pulling type exercises (like cable pull-down or low-rows, i.e. exercises for your back). Do weights with which you are comfortable, at least 10 repetitions for three sets. As with CTS, use ice not heat. You now know why. Take ibuprofen to get the pain and inflammation under control. RCI’s may occur completely independent of your mouse or workstation set up, therefore you may still have the best ergonomics in the world but you may still get a RCI.


RCI’s do not normally require surgery (for those of us not pitching for the Yankees) but CTS injuries might. In either case, with severe pain, seek out your doctor and a orthopedic surgeon for advice. Never take any medication, even Ibuprofen if you have an allergy to it or are uncertain about your sensitivity to it. Again, never treat, no matter how great it may feel, your injury with heat. Heat treatment is for muscular pain, not joint pain. Ice it for not more than 10 minutes taking a break between applications. Rest that shoulder when pain appears. Check out this additional information on CTS from the US National Institutes of Health, http://www.ninds.nih.gov/disorders/carpal_tunnel/detail_carpal_tunnel.htm



Good luck!


Robert Turner, MSE

I am an Exercise Physiologist consulting in Jakarta