Okay, well not that bad. But, a co-worker of mine just had carpal tunnel surgery on her wrists and it scares to me think what I’ll end up with after 30 more years of rigid typing and strained eyesight. I would have to say on average I spend about 10-12 hours per day at the computer and I’m sure you aren’t much different.

Here are some tips to stay healthy in the office and prevent those aches and pains caused by computer over use.

1. Take a 2 minute stretch break every 45 minutes to 1 hour. Open a new tab in your browser and use this online alarm clock to remember. Start by looking away from your computer, preferably into natural light if you are under fluorescents, for the duration of the break to help you adjust your eyes. Then roll your wrists 5 times clockwise, then counterclockwise. Do the same 3 times with your neck. Roll your shoulders backwards 5 times and then forward 5 times. Repeat set twice.
2. Avoid working on one task, especially repetitive tasks such as filing and typing, for more than an hour. Either change up your work or take a 10 minute stretch break in between. This time be sure to get up from your desk and walk around.
3. Exercise regularly. It’s as simple as taking a 30-minute walk during your lunch hour. Get the blood flowing and stay active. Yoga and Pilates classes are also known to be excellent for improving strength, flexibility, and posture.
4. Drink plenty of fluids and take restroom breaks when needed. Seems pretty obvious, but I can’t tell you how many laughs co-workers and I have had over not taking restroom breaks because we didn’t want to interrupt our work (or go upstairs to use the restroom)!
5. Make sure you arrange your computer, keyboard, mouse, and telephone according to the diagram below. It should take no more than 15 minutes to properly arrange your desk tomorrow, so make it your first priority. If you don’t have the right equipment, then make sure to ask your boss about ordering it for you. Believe me, they would much rather pay a couple hundred dollars for an ergonomic workstation today than disability payments for a year.