Everyone spends time at a work station. For those who spend a lot of time there, Staying pain free in the long-term requires some discipline. Not a ton, but some. Everything stems from a sound ergonomic sitting position: upright, with good lumbar support. You’ll know your position is sound if your arms hang/dangle comfortably from your shoulders. Bend your elbows to 90 degrees and that’s where your keyboard should be!

See here 7 more tips toward a more pain-free workstation experience:

• Always adjust the height of your chair to the task, i.e. lower the chair when using a keyboard tray, higher for desk work. This may sound like a hassle, but once you’ve established a good posture (one that is sound ergonomically; see above) it’s imperative that you make use of it, all the time, without fail.

• At the keyboard itself, keep the wrists in a neutral position by resting them on the wrist rest whenever possible, while keeping they keyboard tray level.

• Keep your mouse pad as close to the keyboard as possible, to prevent any unnecessary rotation of the arm outward.

• While seated at your desk, never reach overhead to any shelving that sit above your screen. Always stand.

• When standing up or moving in your chair, get into the habit of using the desk as leverage, to push off.

• If you’re obliged to use a traditional phone (as opposed to a headset, which is always preferable), hold your phone down by the mouthpiece with your elbow relaxed as close to your body as possible. Never use the cradle!

• Last but perhaps most important, get up from your chair at least once every 45 minutes. Try to wake walking trips around your workplace more than once a day. Do not sit at your computer/workstation for hours without these changes in position. Get up and move your body.