Sitting at a computer for extended periods of time can lead to aches and pains in your lower and upper back, wrists, elbows. Nerves can become compressed that can cause numbness and tingling sensations in your hands. As I found out the hard way, hunching over your computer for hours on end can wreak havoc on your body. After two longs years of chronic shoulder and arm pain, I finally ended up in physiotherapy and had to make some serious changes to my computer work habits.

The setup of your office definitely falls under the category of healthy computer work habits. Your computer needs to be situated in such a way that it works for you. When you are sitting in your chair, your eyes should be level with the top third portion of the monitor. The keyboard and mouse should be kept in close proximity to your body and it should be centered with your monitor to avoid having to twist your body and neck to use them.

A proper chair is crucial. First of all you should invest in a chair that is adjustable so it can be set at a level that helps to avoid slouching. The chair should also have ample support for your back. Ideally when you are sitting at your computer, your foot should be flat on the floor and your knees bent at a 90 degree angle. Your elbows should be at a 90 degree angle as well when using the keyboard and remain relatively close to your sides. If not, you need to readjust your chair or reposition the keyboard.

Finally you can add additional accessories to your office to ease the strain on your body. This includes things such as:

  • Document holders
  • Wrist pad
  • Headsets

Along with properly setting up your computing area, you should also evaluate your work habits. Sitting at a computer for long periods of time will place a strain on the body, regardless of office setup. To avoid this, you should take frequent breaks to do some stretching. If you talk to a physiotherapist, they can recommend specific stretches that will target the muscles that are being strained while sitting at the computer. Ideally, you should be breaking approximately every 60 minutes. Daily exercise, even a brisk walk around the block, is also great for reducing the stresses computing places on the body.

So if you want to avoid many of the aches and pains associated with computing, make these three healthy moves:

  • Properly set up an office space
  • Use good posture
  • Daily exercise and frequent stretching