Mouse & Keyboard Ergonomics: Small Adjustments That Make a Big Difference

If you're spending hours a day on your computer, your wrists, hands, and forearms are doing a lot more work than you think — and poor ergonomics can lead to discomfort, stiffness, or long-term issues like carpal tunnel syndrome.

The good news? You don’t need to overhaul your whole desk setup to make a difference.

Let’s dive into some physiotherapist-approved tips for improving mouse and keyboard ergonomics, reducing wrist strain, and setting yourself up for better long-term comfort.

1. Neutral Wrist Position is Key

The ideal wrist position is neutral — meaning your wrist is straight and in line with your forearm, not bent upwards, downwards, or sideways.

How to achieve this:

• Your keyboard and mouse should sit at or slightly below elbow height.

• Keep your forearms parallel to the floor.

• Avoid wrist rests that force the wrist into extension (bending upwards).

Physio Tip: If you notice pain or tingling in your fingers, especially at night, your wrist may be held in a poor position throughout the day.

2. Reposition Your Mouse – Keep It Close

One of the biggest culprits for shoulder and wrist strain is overreaching for the mouse.

Easy fix:Keep your mouse as close to your keyboard as possible — ideally in line with your shoulder, so your upper arm stays relaxed and close to your body.

Bonus Tip:If you use a full-size keyboard with a number pad, consider switching to a compact keyboard so your mouse doesn’t sit so far to the right.

3. Use the Right Mouse for Your Hand

All hands are not created equal — and neither are all mice. If you’re gripping too tightly or constantly shifting your wrist, you might need a change.

Things to look for in an ergonomic mouse:

• A size that fits comfortably in your hand

• A shape that encourages a relaxed grip

• Vertical or trackball mice that reduce wrist movement (worth trialling!)

Budget-conscious option:Test different mice in-store or borrow from a friend before committing. Some ergonomic mice are available online for under $50.

4. Ditch the Bad Habits

Even with the best gear, poor habits can still cause issues. Here are some common ones to avoid:

• Hovering your hand over the mouse

• Gripping the mouse tightly or tapping aggressively

• Resting your wrists on a hard surface while typing or mousing

Physio Tip: Your hands should float over the keyboard and mouse with your shoulders relaxed and elbows by your sides.

5. Consider a Keyboard Tilt — But Be Strategic

Many keyboards have kickstands that tilt them upwards. Ironically, this can actually increase wrist strain by putting your hands in an extended position.

Physio-approved strategy:

• Use a flat keyboard or even a slight negative tilt (tilted away from you) to keep wrists neutral.

• Use a keyboard tray if your desk height doesn’t allow for good elbow positioning.

  
  

6. Add Wrist Support – Carefully

Wrist supports can be helpful when used properly. The key is to keep your wrists floating as you type or move the mouse, and use the support only when you pause.

What to try:

• A soft gel wrist rest for keyboard or mouse

• A rolled-up face towel as a DIY support

• Foam support strips if you’re using a hard desk edge

Physio Warning: Wrist rests should not encourage downward pressure or bend your wrist into extension.

7. Stretch and Strengthen Your Hands and Forearms

Even with a perfect setup, repetitive use can still cause tightness. That’s where movement comes in.

Simple stretches to do daily:

• Wrist flexor stretch: Extend your arm in front, palm up, and gently pull your fingers down and back with the other hand.

• Wrist extensor stretch: Extend your arm palm-down, then gently pull your hand down and back.

• Nerve glides: Great for relieving tension in the carpal tunnel area.

Strength Tip: Use a soft therapy ball or resistance putty to strengthen grip and support healthy hand function.

8. Listen to Your Body – Pain Isn’t Normal

If you’re experiencing:

• Tingling or numbness in fingers

• Pain in the wrist, forearm, or elbow

• Clicking or locking when gripping…it’s time for a workstation check-in.

  
  

Our ergonomics-trained physiotherapists can assess your setup, technique, and posture to help you nip problems in the bud.