I see a lot of patients who are experiencing neck, shoulder and back pain as the result of having a desk job and using a computer all day. Chances are their work stations are not set up properly, and they are stretching and straining all day to move the mouse around and reach their key boards.Here are a few tips to set your work stations up so that you are not doing damage to yourself. The further you reach to use the mouse, the more strain you place on your neck. There are alternative techniques and equipment that may help.• Change your position to keep your elbows relaxed at your sides with the mouse directly in front of you, not to the side.• Move the mouse from the wrist, not the fingers. For tasks not requiring as much precision, try to move the whole arm to avoid overuse.• Make sure the mouse fits your hand. If it is too small, squeezing the mouse may cause hand cramping. This also places strain on your wrist and may cause pressure on the median nerve in the carpal tunnel.• Remove watches or bracelets that interfere with movement.• If you keep resting on your wrist, consider putting a thin gel pad under it for support.• If you always use the mouse with your right hand, trying switching it to your left hand and vice versa. Using your alternate hand can not only provide relief for your dominant side, it also works your brain.As for your work station:• Take the time to adjust the chair to fit you.• If you have neck or shoulder discomfort, raise the armrest of your chair to support your forearm without pushing the shoulder toward the ear.• The ideal chair for these types of jobs places you in an upright posture and encourages arm movement. A pear-shaped back design provides spinal support while freeing your shoulder blade and arm to move properly.Most importantly, you need to take breaks. Stand up, move about the office to use the copier or check your mailbox. Every 30 minutes or so, stand up, shake out your arms, bend down to touch your toes or twist at the waist.