After working on a computer on a daily basis, using a computer mouse becomes pretty much second nature. You never have to think about how to place your hand on the device or where to guide your mouse to navigate through the programs you are viewing on your computer screen. However, if you are experiencing wrist pain or feel like you may be experiencing signs of carpal tunnel syndrome while working long days at the office, you may want to rethink the ways you are using this handy tool.

One of the easiest solutions in improving wrist pain associated with strenuous mouse use is to invest in an ergonomic mouse. These mice don’t only look cool, but they also provide features to reduce the strain on your wrist and hand. The 3M Ergonomic mouse reduces the stress on your fingers and the chance of getting carpal tunnel syndrome by implementing a joystick manner of holding the mouse.

Here are a few tips to consider for getting the most out of your mouse with the minimal amount of pain. These tips also correlate to those who work with a digital pen, touchpad, trackball or digitizing puck.

• Hold the mouse gently and move it over the mouse pad in a gliding manner. You may want to consider the purchase of an ergonomic mouse to ease wrist pain.
• Don’t flick the mouse with your wrist. Controlled movements and a neutral mouse will reduce the risk of carpal tunnel.
• Mouse movements should be made with the elbow as the pivot point and not the wrist. Anything that restricts free movement in the hand and forearm will increase your risk for injury.
• When you’re not using the mouse, it is not necessary to keep your hand over it. This tip may be simple enough, but users sometimes unconsciously leave their hand on the mouse when not in use.
• Consider installing software that monitors your mouse usage. These programs, such as Break Reminder and ErgoManager, will recommend when it is time to take a break and track how much you are using the device.
• Use a mouse that is as flat as possible to reduce wrist extension. Find a mouse that encourages wrist movement and offers a variety in your posture. A curved mouse will increase your risk for injury.
• Avoid using a wrist cushion. Research has shown that these cushions double the pressure inside of the carpal tunnel. The use of a small wrist cushion will also force you to restrict the movement of your arms, which can also lead to wrist pain.
• Avoid any jewelry, watches or long-sleeved shirts that can restrict the blood from circulating to your wrist.
• Take note of your posture. Are you sitting up straight, or does your lower back feel better when you are hunched over your computer desk. An ergonomic mouse is designed to improve your posture.
• Vary your posture while using a computer mouse. Take breaks every hour, or stand up for a few moments to stretch your muscles.

The best placement for your mouse is right above the keyboard, near the number keypad. This promotes extension of the arm and ease of use.

A wide majority of office workers are constantly looking for new products for their cubicle and exercises they do when they become fatigued with a hefty workload. For the most part, employees have a difficult time concentrating on their daily work responsibilities when their hands, wrists and backs are becoming tense and weak due to strenuous and tedious activity. These body pains are especially important for business owners to take into consideration because these minor injuries can often lead to larger problems such as stress, chronic lower back pain and carpal tunnel syndrome.

The term “ergonomic exercises” is becoming widely popular for those looking for a distraction to soothe their muscles and bones. Some office employees would say that during a busy work period, they could spend anywhere from four to a full eight hours sitting in one spot to get their work done. These prolonged postures are definitely not recommended, but are sometimes necessary to meet your company’s deadlines. In order to avoid this strenuous toll on your body, here are a few ergonomic exercises you can do to maintain your comfort level in the office.

• Take short breaks—usually one to two minutes—every 20 to 30 minutes. After each hour of work you complete, take a break when necessary from anywhere to five to ten minutes. Avoid staying at your desk during lunch and get some fresh air to stimulate your senses.
• Eye strain and fatigue can lead to intense headaches and stress so refocus your eyes when you need it and take a break to from looking at your computer screen when you become uncomfortable. Look away from the monitor and focus on something outside of your peripheral.
• Give your eyes a rest by covering them with your palms for 10 or 20 seconds to prevent eye strain.
• Try to improve your posture when your back becomes fatigued. Get up and move around when you start to feel antsy to prevent back pain.

Some opponents would say that they don’t need to get up and spend the extra minutes resting their bodies, especially when they get in the zone of deep concentration. However, it is better to take little breaks every hour rather than feeling unmotivated and burned out by the end of the afternoon.

For those that spend most of their time in the office in a computer chair, ergonomic exercise is especially important. Especially with timely tasks, employees sometimes lose track of time as to how long they have been sitting in one place. Here are some exercises one can do to maintain the well-being of their bodies while in the workplace.

• Focus your eyes to the left and right and up and down, multiple times without turning your head or neck. Then, rotate your eyes to form a circle and make sure both eyes focus together at each point. Do this five times in clockwise and counter clockwise directions to prevent eye strain.
• While breathing deeply, turn your head and neck to each side and up and down at least five times and notice any pressure or pain in either direction. Rotate your neck to form a circle while you breathe normally. Rotate to each shoulder at least five times in clockwise and counterclockwise directions to prevent neck and back pain.

Back pain, carpal tunnel syndrome and eye strain can be prevented provided that you have ergonomic office accessories that can prevent injury. In the meantime, practice these ergonomic exercises to ease these types of pains from working in an office environment.

Eye strain occurs when your eyes become tired after prolonged or intense use, especially after using a computer for many hours a day, driving at night for long, uninterrupted stretches or reading in poor light.   To help shed a little more light on the topic, here are a few more eye-opening facts about eye strain.

#1: Eye strain can be experienced in a number of different ways, depending upon the cause.  Common symptoms of eye strain include:

• Burning sensation in the eyes
• Watering of the eyes
• Blurred vision
• Double vision
• Headaches

#2:  Unwanted glare on computer monitors can cause eye strain and other problems, including back and neck discomfort due to having to sit in an uncomfortable position avoid the screen glare.

#3:  In order to help avoid eye strain while working for prolonged periods at the computer, consider the 20/20/20 rule – Every 20 minutes, look away at an object 20 feet away for 20 seconds.

#4: Data entry workers are not the only professionals at risk for developing eye strain. Several other jobs are also associated with high rates of eye strain, including:

• Fishermen (from staring at the water)
• Athletes (from focusing on moving objects)
• Librarians (from reading all day)

#5:  Multi-taskers beware, working with a laptop computer on your lap while watching TV in the background is a major source of eye strain.   In fact, working with the monitor at that sharp an angle below your eyes is also a source of eye strain (and neck strain and back problems as well).  Ideally, the monitor should be at a 20 degree angle below your line of sight.

#6:   For individuals in their 30’s and 40’s, eye strain may be a sign that they need eyeglasses in order to correct their vision.  Eyesight diminishes with age, so this problem is not uncommon, especially for those who read or work on the computer excessively for work or pleasure.

#7:  Improve the lighting in your workspace or reading area. A big part of ergonomic design is proper lighting.   And when lighting is improved, the chances for eye strain becoming a problem are greatly diminished.  To avoid eye strain, make sure that you don’t work or read in dimly lit areas.    If you are reading a book, the light should be directly behind you, so that the most light is shining right on the book’s pages.

#8:  Blink more often. It may sound a little crazy, but forcing yourself to blink more often throughout the day will help reduce eye strain.  When we work at our computer, we blink less – which in turn causes the dryness that can lead to eye strain.  Blinking more lubricates the eyes properly and helps reduce the chance of developing eye problems.

#9: Place your keyboard directly in front of the monitor. By doing so, you will reduce unnecessary turning and looking that can cause eye strain.  Also, use an ergonomic keyboard to reduce the chance of developing carpal tunnel syndrome or other repetitive stress disorders.

#10:  Use a soft room light when watching television.  If there is too much contrast between the light in the room and the light emitting from the TV, it can cause eyestrain.

#11: It is important to see a doctor about your eye strain issues if you experience double vision, blurred vision or physical discomfort in the eye as a result of the problem.

#12: Eye strain does not cause any permanent damage, but can be a continuing problem unless you change your environment to one that is more ergonomically correct, and partake in better habits regarding reading, computer use and lighting.