Do you get back, neck or shoulder pains from your desk job? You may be making one of these 5 desk jockey mistakes. Here are some simple fixes to help you avoid desk job pains.

 1. Sitting improperly:

Dangling feet or sitting with a leg curled under you can cause lower back pain.                                        Best sitting position for the most comfort: both feet flat on the floor.

Or if your desk is too high, rest both feet on a foot rest (a big book or a  box will do in a pinch).

For proper support of your legs, the seat pan of the chair should come most of the way down your thigh. It should not hit   the back of your legs.

The back of your chair should comfortably support your back.

Does your chair have arm rests?  With your shoulders not hunched, your upper arms should relax onto the arm rests.

2.Monitor placement that causes neck pain.

Best monitor position is directly in  front of you with the top of the monitor at eye level. If you wear bifocals, lower the monitor (or raise your chair) to avoid extending your neck. Holding your neck turned or bent to the side or looking up or down for prolonged times causes neck pain.

3.Improper phone placement:

To avoid neck or shoulder pains: when answering the phone,                                                      keep your neck straight while holding the receiver to your ear.

Use a head set if you are on the phone a lot while taking down information.

4. Inconveniently arranged desk:
For most ease of use and to avoid strain, for right handed people : place the phone on your right. (Left handers just put things on the opposite side.)
Place often used reference materials to the right. Place heavier things closer to you and lighter things farther away.
Your arms should be level with your keyboard, and your wrists not bent. To avoid shoulder pain; when using your mouse, support your arm either on the chair arm or on the desk. If this is not possible, try putting your mouse pad on a clipboard in your lap.

5. Not taking breaks:
For the most comfort at your desk, set a timer and stand up for a brief stretch about every 45 minutes. This avoids: eye strain, carpal tunnel, back and neck pains.