This article first appeared in Canadian Occupational Safety magazine's Problem Solvers column

Question: If I experience pain from working with my computer mouse, am I using it wrong?

Answer:

Many people who use a mouse suffer from soreness in the hand, wrist, elbow, shoulder or neck. Operating Windows™-based software, which allows you to keyboard and "mouse" virtually simultaneously or interchangeably, can be awkward and strenuous on certain muscle groups. No immediate solution exists. However, most ergonomists agree that the design and position of the mouse, the position of your body, and the way you use the mouse may contribute to your risk of injury.

JOB DESIGN AND ORGANIZATION

Divide tasks into shorter time blocks since muscle fatigue builds up over time. Time is the main culprit of injuries from the computer mouse.

If you're unable to position the mouse where you'd like to because the keyboard is in the way, consider separating mouse tasks from keyboard tasks. Try to organize your work so that you re either mostly typing or mostly "mousing." Learn keystroke combinations, macros and any other functions that can replace double-clicking and dragging the mouse.

Don t start a job at the last minute. When you're on a tight deadline, your muscles will naturally tense up, and you might forget to relax your hand or readjust your position as necessary.

Keep the desk clean and uncluttered. It is very frustrating when the mouse cord gets in the way, or when dirt in the mouse prevents it from working smoothly.

POSITION OF BODY AND MOUSE

A well-designed workstation, while important for any job, is crucial for jobs requiring frequent and continuous mouse work. Although no workstation is guaranteed to prevent muskuloskeletal problems in the hands and arms, you should at least follow these general guidelines to avoid muscle tension:

Whether you are keyboarding or mousing, do whatever it takes to keep your hands within a comfortable range. The computer mouse should be on a mouse pad, as close to you as possible, and in line with the centre of your body.

Do not lean forward with your mousing hand extended to the side. Over time, that weight on your shoulder can become very painful. Keep your elbow tucked close to you, and keep your forearm, wrist and fingers in a straight line.

Do not bend your wrist upward. Make sure you're sitting high enough for the workstation to be slightly below elbow height, so that your hand rests naturally on the mouse.

Let your hand relax on your lap between tasks ... and when your hand is on the mouse, don t strain to keep your finger constantly above the button. Let it relax.

HOW TO OPERATE A MOUSE

Hold it loosely in your hand, relaxing your shoulder and grip. Resist the tendency to stiffen your wrist.

Experiment with different ways to move the mouse. Some people drag the mouse, moving the cursor in a continuous line. Some lift the mouse slightly, and brush it against the mouse pad with small strokes. Others prefer to slide it, loosely tossing the mouse between the thumb and the ring finger. Try whatever feels right for you, but make sure the mouse is set at a speed that's comfortable for your hand and eyes.

MOUSE DESIGN

Test different models. Consider the shape and size of the mouse, how comfortably it fits into your hand, and any special features that might make your job easier.