RSI guide · Shoulder

Shoulder Pain

Shoulder pain is one of the most common complaints from desk workers. In most cases it comes down to two things: reaching for your mouse, and arms without support.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

Desk-related shoulder pain usually comes from reaching out to the side for your mouse (because a full-size keyboard pushes it away) and from holding your arms up without support. Bring your mouse closer with a compact keyboard or centred mouse, set your chair so your elbows are level with the desk and relaxed at your sides, and support your forearms.

In this guide

Why does my shoulder hurt at my desk?

Shoulder pain often starts gradually — a dull ache at the end of the day that becomes constant over weeks. There are two main workstation causes.

Your mouse is too far away

A standard keyboard’s number pad pushes your mouse out to the right. Reaching for it holds your arm away from your body, so the shoulder muscles work all day.

Your arms aren’t supported

When your forearms hover over the desk, your shoulder and neck muscles hold up the weight of your arms for hours at a time.

Fix 1: Bring your mouse closer

The quickest win is to remove the number pad from in front of you. A compact keyboard is about 10 cm narrower, which lets your mouse sit almost in line with your shoulder. If you need a number pad, use a separate keypad you can move out of the way. A centred roller mouse goes one step further and puts the mouse directly in front of the keyboard.

Compact Mini Ergonomic Keyboard
Compact Mini Ergonomic KeyboardCompact, wireless and low profile.Best for: Users wanting compact keyboards and reduced mouse reachView product
Ergo Keyboard Combo
Ergo Keyboard ComboCompact keyboard plus a detachable numeric keypad.Best for: Desk users wanting reduced shoulder reachView product
Philips Compact Ergonomic Keyboard
Philips Compact Ergonomic KeyboardCompact keyboard with Bluetooth and wireless USB.Best for: Users wanting a compact keyboard to bring mouse position closer to body.View product
ErgoSlider Plus+ Mouse
ErgoSlider Plus+ MouseRoller mouse in front of the keyboard — no reaching at all.Best for: Left and right-handed users wanting minimal reachView product

Fix 2: Support your arms

Let your desk or a forearm support carry the weight of your arms. Set your chair so your elbows are at desk height, then sit close enough that your forearms rest on the desk. Clamp-on forearm supports help on narrow desks or if you have broad shoulders.

Folding Ergo4arm Ergonomic Arm Rest
Folding Ergo4arm Ergonomic Arm RestFoldable clamp-on forearm support.Best for: Desk users needing forearm and shoulder supportView product
Ergorest Arm Rest
Ergorest Arm RestArticulating support that follows your arm.Best for: Arm, shoulder, and neck strain reductionView product

Check your setup

  • Shoulders relaxed and down — not shrugged
  • Elbows by your sides at roughly 90°
  • Mouse right beside the keyboard
  • Chair armrests level with the desk, or low enough to slide under it
  • Monitor straight in front of you so you aren’t twisting
  • Phone use with a headset rather than cradling the handset

When to get help

If shoulder pain persists, wakes you at night, or you can’t lift your arm, see your GP or a Physiotherapist.

Frequently asked questions

Can a computer mouse cause shoulder pain?

Yes. Reaching out to the side for a mouse holds the arm away from the body, so the shoulder muscles work constantly. Over a full working day this can cause fatigue and pain.

What keyboard is best for shoulder pain?

A compact keyboard without a number pad lets you keep your mouse close to your body, which reduces reaching. A separate numeric keypad can be used when needed.

Do armrests help shoulder pain?

Supporting your forearms — on the desk, chair armrests set at desk height, or clamp-on forearm supports — takes the weight of your arms off your shoulders and neck.

Related guides

This guide provides general ergonomic information only and is not a substitute for medical advice, diagnosis or treatment. If you have ongoing or worsening symptoms, see your GP or a health professional such as a Physiotherapist, Hand Therapist or Occupational Therapist.

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/shoulder-pain · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

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