Start first by adjusting the chair so your feet are comfortably flat on the floor. This will allow for increased leg movement during the workday.
Set the lumbar support, if available, so it is in the arch of your back.
Sit all the way back in the chair. Keep your thighs level or very slightly sloping down towards the knees.
Reduce indirect and direct glare by placing your monitor to avoid overhead light and sunlight.
Use a document holder when necessary.
Keep overhead lighting at low levels. Have a light meter reading to determine the proper level.
Use a task light at your writing desk.
Use good keyboard techniques. Don’t rest your wrists on the desk or pad when typing. Use the wrist rest to support your hands during pauses, not while typing. The wrist is a sensitive part of the body and it should not be continuously resting on a wrist rest.
Center the keyboard properly and locate the mouse directly next to the keyboard.
Take lots of “mini breaks” during the workday.
Get up and out of your chair for a couple of minutes every hour. Walk to the drinking fountain or copy machine.
After adjusting the chair and sitting back properly in the chair, adjust the table level for the keyboard so your elbows are in a slightly opened position. A little greater than 90 degrees is the optimal position.
If the armrests on the chair are properly padded and fully adjustable (up/down and in/out), adjust them to provide a small amount of support for your upper extremities.
If using a keyboard tray, keep it in a level position or in a slightly negative tilted position (back of keyboard lower than front).
The use of a trackball can help to reduce shoulder discomfort vs. a mouse, however, the trackball can cause increased thumb or finger discomfort.
If you are using a keyboard tray, make sure it is large enough for both the keyboard and mouse.