Repetive and extensive use of a computer keyboard and/or mouse can lead to muscle aches and discomfort. Posture and positioning is very important. Also try to incorporate the following tips into your personal work position to avoid painful discomfort or serious health problems.

The computer user should always maintain good posture when working. The proper posture is achieved by sitting all the way back in the office chair against the backrest. With the knee's either same level as your hips or slightly lower than your hips. The feet should always be supported.

The computer user should keep the elbows in a slightly open angle with the wrists in a straight position. The keyboard tilt can influence proper arm position. With a negative tilt (meaning the front of the keyboard sits higher than the back) helps when working in an upright seated position. If you recline, a positive tilt ( meaning the front of the keyboard sits lower than the back) might keep the user most comfortable.

The computer should always avoid overreaching. Always keep the mouse and keyboard within a close reach. The most frequently used section of the keyboard should be directly centered in front of you.

The computer user should always have the monitor directly centered.  This position is achieved at the arm's length distance with the top of the monitor 2" to 3" above the users eye level while seated. You should be able to view the screen without turning or tilting your head up or down.

The computer user should place source documents on a document folder positioned between your monitor and keyboard. If there is not enough space, place documents on an elevated surface that's close to your screen.

The computer user should practice a good typing technique. Keeping the arms floating above the keyboard with the wrists straight while typing. If you have a wristrest, use it to support your palms when pausing, not while typing.

The computer user should hit the keyboard keys with light force. The average user keys four times harder than necessary.

The computer user should keep the wrists straight and keep the hands relaxed when using your mouse device. Don't hold the mouse device with a tight grip or extend the fingers aboce the activation buttons. Avoid moving the mouse device with your thumb or wrist. Movement should originate at your shoulder and elbow.

The computer user should limit repetive motions. The user may reduce keystrokes with macros and software programs such as voice recognition. The user may reduce mouse device motion with scroll locks and keystroke combinations.

The computer user should customize personal computer settings. Adjust the screen's font, contrast, pointer size, speed, and color for maximum comfort and efficiency.

The computer user should keep the glare as low as possible. To reduce the glare place your monitor away from bright lights and windows. Also the user may use an optical glass glare filter when necessary.

The computer user should take breaks and intermittently refocus on distant objects. The user should try palming your eyes in your hands to reduce eye fatigue.

The computer user should work at a reasonable pace and take frequent stretch breaks. The user may take 1 or 2 minute breaks every 20-30 minutes, and 5 minute breaks every hour. Every few hours the user should move around.

The computer user should be aware that use of non-prescribed medications, or wrist splints can often be more harmful than helpful. If the user feels the beginning of symptoms, immediately seek help. Early intervention can prevent future problems.

The computer users life style and physical fitness affect how you feel at work. the user can stay in shape by stretching and exercising regularly.