February 27, 2014: Prolonged and regular use of a computer workstation can cause muscle aches and discomfort. Repetitive trauma might even lead to permanent damage. Both posture as well as positioning can help prevent muscle strain. Incorporate these tips into your work day to stay healthy and focused.

Sit all the way back in your chair. Keep your knees equal to or lower than your hips with your feet supported. Use a footstool if possible, especially if you are very short.

Place your mouse and keyboard within close reach. Centre the most frequently used section of the keyboard ('A' key to 'Enter' for most people) exactly in front of you.

Keep the monitor at arm's length and make sure the top of the monitor is only two to three inches above eye level. You should be able to look at the screen straight ahead without turning your head or tilting it up or down.

Hit the keyboard lightly. It is not a typewriter. An average user uses four times the amount of force than necessary.

Take a break. Or several. A one or two-minute break every 20-30 minutes, and five-minute breaks every hour ensures you don't strain your muscles. Take a short walk every few hours.

Learn to type the right way. The hunt-and-peck method and the one-finger method can both lay undue strains on your hand muscles.