If your workspace isn’t geared towards good ergonomics, then you may end up with repetitive motion or stress injuries like tendonitis or carpal tunnel syndrome. These types of injuries often result from too much typing or mouse use or from sitting in an awkward position. The good news is that they can also be avoided with a better workplace setup and some better habits. You don’t have to simply put up with strain and injuries just because you work at a desk. Consider these four tips to upgrade your workspace for better ergonomics.

1. Use the right chair

The chair easily plays the biggest role in workplace ergonomics. One of the main features you should look out for is that your chair is height adjustable. Ideally, the seat should be at a height that allows your thighs to sit parallel to the ground and your feet flat on the floor. The chair should also have good lower back support so that it provides proper cushioning for your spinal curves. Armrests are an important feature as well, as they help give your shoulders a rest.

2. Optimize the position of the monitor

Your computer monitor should be directly in front of you and right behind your keyboard, with the top of the screen either at or just a bit below eye level. Placing it about an arm’s length away is also best for a good view that won’t require turning the neck or straining the eyes. If you are working on a laptop, then the screen likely isn’t as tall as it should be, so consider getting a stand that lifts it to the proper position.

3. Don’t overlook the keyboard and mouse

The mouse and the keyboard are sometimes overlooked when it comes to ergonomics, but good computer accessories can play an essential role in preventing carpal tunnel syndrome. Both should be placed in an easy-to-reach location that keeps your sitting position neutral, with your hands slightly below or at the level of your elbows. Keyboards and mice themselves come in ergonomic designs, such as a vertical mouse that provides a more comfortable and natural hold.

4. Don’t forget to take breaks

Aside from the physical setup of your workspace, one of the most important ergonomic tips is to take frequent breaks that involve getting up and moving around. If any part of your body starts to feel sore, try getting up and doing some stretches to get the blood flowing and keep the muscles limber. Even better, try to have a set schedule for getting out of your chair, such as at least once an hour. It’s a great way to give your eyes a break from looking at the monitor as well.

If you spend long hours sitting at a desk and typing, don’t underestimate the importance of an ergonomic workspace. Not only will it help with your productivity, but it will help ensure you don’t sustain an injury. Do yourself a favour and make sure you’re all set up for success.