1. Take frequent breaks, at least 3 minutes every 30 minutes. Set a timer to remind if you tend to forget. During the break, preform a simple stretching exercise. For example, lean forward, hold your knees, and push your knees apart while keeping your hands on them or stand up and stretch your neck and shoulders while taking deep breaths from your abdomen.
2. Maintain good working posture. According to the U.S. Department of Labor Occupational Safety and Health Administration, the following are important points to consider while working at the computer workstation. So you might want to adjust your chair or working station to fulfill these:
 |
| Maintain good working posture. |
- Hands, wrists and forearms are straight, in-line and roughly parallel to the floor.
- Head is level or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
- Shoulders are relaxed and upper arms hang normally at the side of the body.
- Elbows stay in close to the body and are bent between 90 and 120 degrees. You may want to adjust your forearm rest to achieve this position.
- Feet are fully supported by floor or footrest.
- Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
- Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
- Knees are about the same height as the hips with the feet slightly forward.
3. If you get to choose between a desktop computer and a laptop, choose the desktop. Laptops and netbooks may seem appealing, but they generally don't provide an ergonomic environment. When using a laptop computer over long periods of time, attach it to a docking station or raise the height of your laptop screen to eye level and use an external keyboard and mouse.
4. Center your monitor and keyboard in front of you at arm's length. Your monitor should not be farther than 35 degrees to the left or right. Make sure the top of the screen is eye level when sitting up straight. The preferred distance between the eye and monitor is in the range of 20-40 inches (50-100 cm).
5. Alternate your mouse hands. You can use a symmetrical mouse to make left and right hand pointing more comfortable. Switching hands can be particularly helpful if your shoulder or neck pain happens only on one side.
6. Place frequently used devices such as the phone within your reach. Use a speaker phone or a headset for long conversations.
