If you use a keyboard:

• Keep your wrists straight, not bent up, down or to the side.
• Keep your elbows relaxed by your side bent to approximately 90 degrees.
• Avoid hammering the keys.
• Only use a wrist support between typing.

If you use a mouse:

• Keep your wrists straight and not bent up, down or to the side.
• Keep it close.
• Hands off when not using it!
• Don't squeeze the mouse.
• Use a mouse mat for better contact.
• Remember the mouse can be used on the other side of the keyboard.
• Avoid double-clicking, use the return key instead of the second click.

If you use a copy holder:

• Place it so that it is at the same height above the desktop as the centre of the screen.
• If you touch type and spend more time looking at the copyholder then place this directly in front of you.

If you use the telephone alot:

• Avoid straining your neck to the side or into a twisted position.
• Never cradle the telephone in between your neck and shoulders.
• If you use the phone for long periods consider using a headset.

If you are writing:

• Keep the wrist straight, not bent sideways on the table.
• Move your whole arm across the paper rather than bending your wrist.
• Avoid pressing too hard or gripping the pen too firmly.
• Limit the time you spend writing.

Try to be aware of increased muscle tension or joint pain and act quickly to rectify it. Remember to get up and move, try to get up and stretch every 20 minutes or so. People who change positions and avoid prolonged sitting have lower incidence of back pain. If you sit correctly in a well-designed chair intra-discal pressure can be lower than when standing.

Stretches and exercises at work
Coping with stress at work
Healthy sitting