Before I started Workingnaked.com, I rarely spent more than a couple of hours at a time sitting at my desk. As much I enjoy working on my blog, after several hours at a stretch, I have to admit that sometimes it’s a pain in the neck – literally. I’ve made a few changes in my office to give my back, neck, wrists and even my eyes a break. If you’re feeling the wear and tear of sitting in front of a computer all day, here are a few simple changes you can make:

Working from home should be pleasurable, not painful.

• Use a desk or a computer workstation that is ergonomically correct. Look for a non-reflective work surface (if you have a glass desktop, add a desk pad to cut down on glare) and a pullout keyboard tray. An articulating keyboard tray makes it easy to adjust your keyboard to the right height.

• Use an ergonomically correct office chair that has:1) lumbar support to reduce the strain on your lower back
  2) a waterfall seat (The front edge of the seat is rounded to prevent restricted circulation and compression of nerves behind your knees.)
  3) seat height and back height adjustments
  4) tilt mechanisms and tilt lock to reduce strain and fatigue of your leg muscles
  5) tension control that adjusts to your body weight for easier reclining. (Steelcase chairs are reasonably priced and usually fit the decor of any home office.)

• Keep frequently-used equipment and supplies within reach to avoid back strain. Rather than play a game of Twister to grab what you need, store items logically and within reach.

• Minimize eyestrain and fatigue by selecting one or several lighting options. Your options include ambient or general lighting, natural lighting, fluorescent lighting, and task lighting. You can use one or a combination of these lighting sources to achieve the right amount of light.

• Reduce the risk of Carpal Tunnel Syndrome by using an ergonomic wrist rest, mouse, and adjustable and articulating keyboard. Wrist and mouse rests (Fellowes is one of my favorite brands) are made from foam-like and gel materials, and are available in interesting colors and patterns. Remember to take breaks throughout the day to give your wrist (and your entire body) a break from being in the same position for a long period of time.