1. Stay healthy and avoid injury while
working long hours on your PC

2. The first step to better posture at a desk is to adjust your chair
to the right height for computer work. (If you work at a standing
workstation, skip directly to the next step.) Your feet should be
flat on the floor, your thighs parallel to the ground, knees
forming a 90 degree angle.

3.  Pull the keyboard tray out towards you, level with the height
of your elbows when your arms hang loose at your side. In
order to protect your elbows and shoulders, make certain
never to reach forward to type. Maintain a right angle in the
elbow joint. (If your desk does not have a separate keyboard
tray, raise your chair and place feet flat on a small footrest or
stool to maintain the joint angles described in Step 1.)

4. Next, arrange your computer. Your eyes should be level with the
top of your monitor. Tilt the monitor at an angle of
approximately 15 degrees for an optimal neck position that will
not strain your spine. For the sake of your eyes, be sure that you
are sitting far enough from the screen so that there is at least 20
inches of space between your face and the monitor.

5.  If you are prone to lower back pain, you may find that a firm
cushion placed in the small of the back gives you the support
you need.

6.  Try placing a wedge-shaped block under your feet to tilt your
toes slightly upwards.

7.  When using the mouse, move from the shoulder
rather than the wrist.

8.  Avoid wrist pads that create a bend in the wrist.

9.  Keep wrists flat, fore arms stiff and parallel to the
floor.

10.  Remember to take breaks to get moving. Instead of
going straight from sitting at your desk to sitting in the
break room, or in an armchair when you get home, take
time to stretch your limbs, rotating each joint
slowly, several times in both directions. Do not ignore
your sore spots, but rather, pay special attention to
them. Over all, be gracious to your body. Preventing an
injury is far easier than healing after one.