You're smart enough to know these terms: carpal tunnel syndrome, repetitive stress injury—even tennis elbow (which my Silicon Valley physician now calls "programmer's elbow"). If you haven't experienced one of these computer-related pains yet, consider yourself fortunate. If you have, well, let me express my sympathy. In either case, consider whether it's time for some improvements in your computer setup. It's important to note, however, that individuals have different needs in terms of what type of setup works for them. You may want to see if your company is willing to bring in an ergonomic specialist who can advise you on matters such as exactly what keyboard style and positioning is best for your needs.

Let me give you a personal example. When new employees and visitors walk by my cubicle at work, they glance in—and stop and stare. Their reaction isn't caused by my appearance (unless I'm having a Hideously Horribly Bad Hair Day). It's my computer setup. You see, I work standing up: my adjustable desk is raised waist-high; my arms rest on my desk, with my wrists resting on a wrist rest. If I become tired, I have an adjustable-height chair on wheels that I can sit in. Typical response from folks who see my cubicle for the first time: "Wow, that's different!" Well, yes, but guess what? Ever since my chiropractor recommended that I try this setup to ease my various computer-related aches and pains, I've felt much better. And after awhile, I've learned to tolerate the gentle teasing (such as, "Gee, I bet that really teaches you to think on your feet!").

The developer in the adjacent cubicle, who sometimes walks around with ice packs on his shoulders and elbow braces on his arms, decided to try my setup. Wrong move. "This doesn't help," he complained. "It makes my back hurt." After the company called in an ergonomics expert, Bob learned that his monitor was too low, his desk was too high, and his habit of placing his mouse pad over by the phone—requiring that he stretch his arm out every time he wanted to use his mouse—was causing much of his pain.

Such assessments from ergonomic experts may be nice for us, but what if your company won't bring in an ergonomics expert? Or perhaps you are a consultant and want to try to improve your home work environment. To find out whether there are any simple steps that you can take, I consulted Professor Alan Hedge, Director of the Human Factors and Ergonomics Laboratory at Cornell University. He gave me plenty of advice.

Monitor That Monitor
Adjust your computer monitor to avoid or reduce potential problems such as eye strain and neck aches. Check the vertical height of the monitor in relation to your eyes. Your eyes should "line up with a point two to three inches below the top of the screen (for most monitors)," said Dr. Hedge. In addition, make sure that your monitor is not tilted too far up or down, and that it is placed directly in front of you, at arm's length when you are seated.

Your Keyboard Is Key
To help prevent problems such as carpal tunnel syndrome, Dr. Hedge recommended a regular keyboard on a negative-tilt keyboard tray with a broad, firm (not hard) flat palm rest (not soft and padded). It should slope down at the angle of your thighs. You may have seen split keyboards—sometimes called "ergonomic keyboards"—but Dr. Hedge recommended those only "for touch typists who are comfortable with this design." Your hands should be level when your fingers rest on the keys.

Don't Mess Around with That Mouse
In general, for most positions, straight mouse designs are better than curved styles. Place your mouse on a platform "as close to the appropriate hand as possible," about one to two inches above the keyboard, so that your hand is straight. This advice applies no matter what device you use, such as a touchpad or trackball: keep it close. The key is to avoid having your "mousing arm" in an uncomfortable position (for example, twisted to one side).

Play Goldilocks and Try Out That Chair
Make sure your chair feels comfortable and is the right height for your desk. Try it "for a day or two at your workstation." I asked him about the pros and cons of alternating between typing standing up and sitting, as I do. If you want to test out that method, Dr. Hedge recommended that you make certain that your wrists are straight, your neck balanced on your shoulders, and your arms are relaxed. "Alternating between sitting and standing can also help improve circulation and decrease muscle fatigue," he commented.

Wondering about the cost of implementing these ergonomic improvements? "Great ergonomics doesn't need to be expensive," said Dr. Hedges. "Good products often cost less than bad products." He estimated that a negative-slope keyboard tray should cost around $100–200 and noted that positioning the monitor correctly may require nothing more than using some old phone books to raise it. "Pretty good chairs start around $300–400; a good mouse will be between $50–100." And something to keep in mind: the cost is reasonable compared to the costs of an injury, which can total $30,000 or more!