“Mouse shoulder” describes shoulder and neck pain resulting from the repetitive strain and poor posture associated with prolonged computer use. This repetitive strain injury often involves muscles like the trapezius, deltoid, and the rotator cuff tendons, leading to a dull ache, stiffness, or a burning sensation that can radiate down the arm. The pain frequently worsens at night because inflammation can settle in the joint when lying down, and the lack of conscious distraction makes the discomfort more noticeable. Furthermore, certain sleeping positions can compress inflamed tendons and strain the shoulder joint. This guide provides actionable strategies for managing your pain overnight and addressing the daytime habits that are the ultimate cause of the strain.
Optimizing Sleeping Positions
The position you adopt for sleep can significantly reduce pressure on your shoulder joint and prevent prolonged muscle strain throughout the night. The best position for managing mouse shoulder pain is typically sleeping on your back. This posture distributes body weight most evenly and maintains a neutral spinal alignment, preventing compression on the affected shoulder. You can further support the shoulder by placing a small pillow or rolled towel underneath the arm or elbow of the affected side to keep the joint slightly elevated and minimize tension.
If you prefer to sleep on your side, always lie on the non-affected side. This avoids direct, sustained pressure on the painful joint. When lying on your non-painful side, place a pillow in front of your chest and rest your affected arm on it. This prevents the painful shoulder from collapsing forward or internally rotating across your body, a position that strains the joint capsule.
Avoid sleeping directly on the affected shoulder, as this compresses the bursa and can lead to a sharp increase in localized pain. Sleeping on your stomach should also be avoided because it forces you to twist your neck to one side for hours, stressing the cervical and thoracic spine. A “three-quarter” posture, achieved by placing a body pillow under the pelvis and stomach, can reduce severe neck rotation for those who cannot tolerate other positions.
Supportive Sleep Equipment
The right accessories augment optimal sleeping positions by ensuring proper skeletal alignment and comfort. A pillow designed for neck support, such as a cervical or memory foam pillow, is important for maintaining alignment between your head, neck, and spine. Side sleepers require a thicker pillow to fill the space between the head and the mattress, while back sleepers need a thinner pillow to prevent the head from tilting too far forward.
Using a body pillow or specialized wedges is effective in maintaining posture. Hugging a body pillow when sleeping on your side prevents the upper, affected arm from slumping and keeps the shoulder stable. A wedge pillow can also elevate the upper body, keeping the shoulder in a more upright, supported position.
The mattress firmness level plays a role in nighttime comfort. A mattress that is too soft allows the body to sink, causing the spine and shoulders to fall out of alignment. Conversely, a mattress that is too firm can create excessive pressure points on the shoulder and hip. A medium-firm mattress offers the ideal balance of support and cushioning to maintain the body’s natural curvature.
Acute Nighttime Pain Management
When shoulder pain flares up during the night, immediate intervention helps reduce inflammation and return you to sleep. Applying thermal therapy is effective. Cold therapy, such as an ice pack wrapped in a thin towel, can be applied for about 15 to 20 minutes to reduce acute inflammation and numb the painful area. Heat therapy, like a heating pad, relaxes tense muscles and improves blood flow, which helps alleviate stiffness.
Gentle movement also provides relief by encouraging flexibility and range of motion. Simple stretches, such as a cross-arm stretch or passive pendulum swings, can be performed in bed or immediately upon rising. These movements should be slow and controlled, not forceful.
For temporary relief of inflammation-related pain, over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be taken before bed. These medications work to reduce the inflammation that often contributes to shoulder pain that worsens at night. Consult with a healthcare professional before starting any new medication regimen.
Addressing Daytime Ergonomics
Long-term relief requires addressing the root cause: poor posture and workstation setup during the day. Adjust your chair height so your feet are flat on the floor and your elbows are bent at a comfortable 90-degree angle when using your input devices. Crucially, the mouse and keyboard must be positioned close to your body and at the same height to prevent reaching or elevating the shoulder.
The goal of ergonomic setup is to keep your upper arm relaxed and close to your torso, with movement coming primarily from the forearm. Holding the mouse with the arm abducted (held away) from the body requires shoulder muscles to constantly contract to support the arm’s weight, leading to chronic strain. Keeping the mouse within easy reach, ideally at less than a 10-degree angle of abduction, significantly reduces muscle activity in the shoulder.
Alternative input devices can dramatically reduce strain. A vertical mouse positions the hand in a natural “handshake” posture, eliminating forearm twisting and reducing tension that travels up to the shoulder. Trackball or roller bar mice allow the user to control the cursor without moving the entire mouse, minimizing repetitive shoulder and arm movements.
Modifying your work habits is as important as equipment changes. Static positioning, even with an ideal setup, leads to muscle fatigue. Take regular micro-breaks, ideally every 30 to 45 minutes, to stand, stretch, and move your shoulders through their full range of motion. Posture checks throughout the day are necessary to ensure you are not subconsciously slumping or shrugging your shoulders.