Beat the Cubicle Blues

Poor office lighting or bright lights will cause eyestrain and headaches - Reduce the intensity of overhead lighting; ensure that the office has adequate lighting and use a desk lamp for paper work.

Poor positioning of the computer monitor and keyboard can result in neck, shoulder and wrist aches, eyestrain and blurred vision - Position the top of monitor at or below eye level, with the screen at least 40cm away from the eyes. Sit in line with the keyboard, which should be placed directly in front of the monitor.

Cramped legs and poor circulation - Some cubicles are too cramped and do not provide the necessary space to put your legs in a comfortable position.Awkward leg positions will result in cramps and poor circulation of the legs. Ensure that you have comfortable leg room below your desk and avoid storing items by the feet.

Long hours of sitting at the desk can lead to a bad posture and back, neck and shoulder aches - Take regular breaks and do some stretching exercises every hour. Use the backrest on the chair and relax your shoulders. Raise the chair seat to ensure 90 degrees flexion or more at hip and knee. Rest both your feet evenly on the floor. Keep your head and neck in an upright position even when you are using the telephone.

Poor placements of accessories at your desk can also cause unnecessary neck and shoulder aches - Place the mouse at the side of the keyboard so that you can reach it comfortably, and use a wrist pad to avoid repetitive strain injuries.

Eyestrains and stiff joints can happen if you sit without moving for hours at a go - Take regular breaks from your work, for two to three minutes every half hour and 10 to 15 minutes every two hours. Look out a window or a distant object to relax the eyes. Do simple stretching exercises to relax the whole body.