Work is stressful enough without the added annoyance of an aching back, cramped fingers and a sore neck. But the fact is that people who are generally sedentary – which can include anyone who spends most of their day behind a desk – is at risk of developing these sorts of problems, as well as more serious conditions like carpal tunnel syndrome or repetitive stress injuries.

Ready to feel more comfortable at work? Then read on to discover how a few simple changes to your workspace (and your working habits) can make a big difference.

1. It’s all in the wrist
Wrist pain and cramping often occur after long periods of working at a computer. To combat this problem, try using the lightest possible grip on your mouse, or skip the mouse altogether and use a touchpad. You can also try alternating between the two.

When you’re typing, be sure your hands are level with or slightly lower than your elbows. Rest your hands frequently, and especially at the first sign of wrist pain or cramping. Wrist-rests can help support good typing techniques.

2. Have a seat (a good one, that is)
The quality of your desk chair is important. You wouldn’t think that sitting puts a strain on your back, but it does – and this can be mitigated with a desk chair that supports your lower back. When seated, you’ll also want to make sure that your feet are comfortably resting flat on the floor, and that the natural hollow of the chair stays in your lower back. Armrests are another important feature of the ideal desk chair; rest your elbows on the armrests and adjust so that the weight of your arms isn’t supported by your shoulders. Additionally, a chair with a range of motion (i.e. adjustable) is best.

3. The “write” stuff
Most of us type more than we write things by hand, but if you do a lot of writing you might want to try larger-barrelled pens. These are easier to grip and prevent hand cramps.

4. Monitor your settings
The proper placement of your monitor screen is an important element in avoiding neck pain. Be sure it’s always at eye level so you aren’t bending your neck up or down, and keep it right in front of you rather than off to the side. 

You’ll also want to check your monitor settings to ensure you’re not causing eye strain. Adjust the brightness settings, and use a glare filter if necessary. Perhaps most important, take frequent breaks from staring at the screen so your eyes can rest.

5. Lighten the mood
Lighting doesn’t just play a role with your vision – studies have shown that it can have a positive or negative impact on your mindset as well. The fluorescent lighting so common in offices can often create a great deal of eye strain by making your computer monitor difficult to see – so if possible, switch off or dim the overhead lights in your area and use a sufficiently powerful desk lamp instead. When you can, sit in or near natural sunlight, which is generally easier on the eyes and has a positive impact on your mood.

6. Give yourself some room
In a world of cubicles, it can be difficult to spread out and get comfortable. But whenever you can, try to set up a workspace that is large enough for you to have a full range of motion. And don’t forget to leave plenty of room to organise your most frequently used items so that you’re not always standing on tiptoe or bending down to reach them. 

Want to learn more about workplace ergonomics? Check out HP’s downloadable Safety and Comfort Guide.