Sitting at a desk all day may not seem like the most physically demanding task, but doing it day after day for multiple hours on end can actually be pretty hard on the body. In fact, people with desk jobs commonly complain of back and neck soreness that results from the sedentary nature of the job.

These aches and pains, however, are totally avoidable if certain steps are taken. Here are a few tips on how to make sure you get through the workday pain free:

Make sure your computer screen and keyboard are properly positioned

Having to stare even slightly higher or lower than eye level can really strain your neck if you’re doing it for hours at a time. To make sure that your monitor is in the right position, sit comfortably at your desk and close your eyes. When you open them, your gaze should naturally land on the middle of your computer screen.

The keyboard should be placed so that your elbows are bent at a 90 degree angle when you’re using it and your wrists aren’t straining forward to reach the keys.

Consider using a telephone headset

If possible, it’s a good idea to use a telephone headset when taking phone calls longer than about five to ten minutes. This will help you avoid having to hold the phone up to your ear for long periods of time, which can strain your neck and arm, or, even worse, holding the phone up between your head and your shoulder.

 The furniture you’re using is important

There are a plethora of options for desk chairs that mold to your back and follow the curve of your spine. What’s important is that you’re comfortable and not straining your back when you’re sitting at your desk. Try out a number of different chairs to find the one that’s right for you. And if you start to feel like the padding of your chair is wearing down and no longer effectively cushioning your back, replace it as soon as possible!

Get up and move around

Take the time to stand up and move around and stretch during the workday. This relaxes muscles and reduces strain and will go a long way in helping you to reduce the aches and pains that come with sitting in one place for hours at a time.

It’s easy to ignore minor aches and pains during the workday, especially when you’re up against a deadline or distracted by work. But listening to your body and making the adjustments suggested above will go a long way in helping you to avoid pain stay healthier in the long run.