I’ve been saying since I started typing that I’m going to end up with carpal tunnels syndrome in both wrists, arthritis in every knuckle, and an assortment of RSI’s (repetitive stress injuries) by the time I’m 30. Well, instead of allowing my laziness to control my destiny I decided to educate myself a little more about proper ergonomics at your computer workstation/desk. So now I will share a few pointers with you.

Buy an adjustable keyboard/mouse tray. This is essential especially if you have a desk that is higher than your chair allows you to sit comfortably and use your devices. An adjustable tray will allow you to get the precise height and placement, as well as allowing you to tilt the keyboard away from you slightly for better posture. I have a habit of resting my arm on the desk if I am not at a workstation with a computer tray which almost immediately has an effect on my comfort level. Buy one!

Keep your wrists straight. I took piano lessons for a few years in my grade school days and one of the most important posture tips was to keep your wrists in a neutral position. Your wrists should be aligned and not resting on anything. A “wrist rest” pad is misleading - the only thing that should touch these pads are the heels of your palms when you are not typing.

Have proper back support. Your backrest should support the curve of your lower back and release some of the pressure on your spine. The chair should also provide support for your shoulder blades as well. If your chair does not have a curve consider a tax deductible donation and buy another. It also helps to lean back slightly (100-135 degrees depending on who you ask) to relieve pressure even further. This one really helps once you find a comfortable spot.

Where are your legs and feet? They should be on the floor and your legs at a 90 degree angle with the rest of your body. Do not curl them up beneath your body, put them up on your desk (this is poor manners anyway), or prop them on anything else unless you use a footrest for your feet to sit comfortably. It is also good to move your feet around frequently so you don’t cramp up.

Look straight ahead. Your monitor should be directly in front of you to reduce the amount of movement in your neck. It should sit at a height directly eye level so that the screen is the main focal point when you are sitting at your desk (with the very top of the monitor casing 2-3″ above your eye level. If you have more than one monitor I suggest placing your primary monitor directly in front of you, or if you are constantly switching between two of them then make them as close together and equally centered as possible. Also make sure you are at least an arm’s length away from your monitor. Didn’t your mother tell you sitting too close will make you blind?

Move around frequently. After 15 minutes of work it is about time to take a short break. Get up and go talk to a co-worker or take a bathroom break. The main purpose is to stretch your body out and get the blood flowing throughout your body, so taking a short walk while stretching out is a great way to accomplish this.

And finally the tip that I feel is most important that is often overlooked: if you are uncomfortable then you are doing something wrong. The slightest discomfort can become an intense discomfort if it develops into a bad habit. Repetitive stress injuries are not fun and often will lead to a chronic problem if you do not pay attention to your body’s signals. So take care of it!