Slide show: Office space ergonomics

If you sit behind a desk for hours at a time, you're probably familiar with the aches and pains that often plague office workers. But you're not doomed to a career of neck and back pain or sore wrists and fingers. Proper ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you stay comfortable at work.

Ready to give your workplace a workout? Check out this visual ergonomics guide.

Adjusting your chair can help you maintain proper posture and reduce the amount of strain on your back. Adjust the height of your chair so that your feet rest comfortably on the floor. Adjust the seat so that your knees are about level with your hips. Make sure the seat doesn't press into the back of your knees.

The key to comfortable sitting is maintaining correct posture — keep your backbone straight, your shoulders back, your abdomen and buttocks pulled in, and your chin tucked. If your chair doesn't allow this, place a cushion between the curve in your lower back and the back of the chair. Experiment with pillows, rolled up towels or specially designed back cushions until you find something that's comfortable.

Rest your feet on a flat surface when sitting in your chair. If your chair is too high for you to rest your feet on the floor, consider using a footrest. Various types of commercial footrests are available. Or get creative and make your own. Try a small stool or a stack of sturdy books.

To prevent awkward head positions, place your monitor 18 to 30 inches from your eyes — or about an arm's length away. The top of your screen should be at eye level or below so that you look down slightly at your work.

If glare from fluorescent lighting or sunlight is a problem, turn off some or all of the overhead lights. Place your monitor so that the brightest light source is to the side. It may help to tilt the monitor downward a little, use a glare screen or close the window blinds.

Position frequently used objects — such as your telephone, pen or coffee cup — within 10 inches of your body to prevent excessive stretching. Stand up to reach anything that's farther away.

If you frequently talk on the phone and type or write at the same time, use a headset rather than cradling the phone between your head and neck. Headsets are available in many different styles. Experiment to find one that works for you.

Resting your wrists on sharp edges — such as the edge of the desk, as shown here — is a no-no. Repeated, direct contact with sharp edges may hurt your wrists.

When you're typing, keep your wrists in a straight, natural position — not bent up, down or to either side. A wrist rest may help you reduce awkward bending. Be careful not to rest your wrists on the pad while typing, though. Rest your wrists on the pad during typing breaks.

Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when you're using your mouse.