MANY people in the working world can spend seven to 12 hours per day sitting at their desk -- yet not much thought is given to their workplace environment.

Back problems, headaches and stiff muscles -- common complaints for the stressed-out nine-to-fiver -- can sometimes be alleviated or eliminated if companies and employees are willing to make a few changes to improve the workplace.

And sports therapist Dick Johnson suggested a few preventative techniques to stop workplace stresses and strains.

"It's really something companies should look at, because these sort of things do save businesses money,'' said Mr. Johnson.

"These preventative measures can cut down sickness in the workplace.

Prevention before detection is important so you don't have to see a massage therapist,'' he added.

Mr. Johnson said at least 75 percent of neck and back problems are from stress.

And he noted that stress can cause other problems such as headaches, poor concentration, ulcers, and heart disease.

Offices that are too bright can create reflections on your computer monitor, leading to eyestrain and headaches.

Proper eyeglasses or anti-glare screen covers can help. The Complete Office sells anti-glare covers for around $62.

Mr. Johnson said tucking the telephone between the ear and shoulder can be very damaging to nerves and muscles.

And telephone headsets may be an option for anyone spending a great deal of time on the phone at work. Cobra design models can be purchased at Telecom for around $119.

Mr. Johnson said having a good, supportive chair is important, and he suggested two models.

The Kneeling Chair, which is has a backless ergonomic design, is geared to distribute pressure evenly between the back and legs to reduce neck and back strain. It is available at Furniture Flair for about $152.

And the Obusforme chair, which has lumbar support and a flexible back, is available at Furniture Flair for around $1,000.

More and more people are becoming aware of the disease called carpal-tunnel syndrome.

Carpal-tunnel syndrome is signalled by aching hands and wrists, which often occurs in people who spend a lot of time making repetitive movements like typing or drafting.

Mr. Johnson said many people who come to him have already had surgery to correct the disease, but there are come preventative measures that can be taken.

Bending your wrists upwards while typing can make you more vulnerable to carpal-tunnel syndrome, so lowering your keyboard can help.

Ergonomically correct keyboards -- the kind that are split in half and sloped -- may cut down on wrist strain as well. The Complete Office sells them for about $115.

Mr. Johnson also suggested taking breaks to walk and stretch your hamstrings, which can tighten from prolonged sitting.

But Mr. Johnson said what you do before you arrive at work and after you knock off for the day can be just as important.

For example, even before arriving at work, a good stretch first thing in the morning is important.

"If you look at a cat or a dog, the first thing they do in the morning is stretch,'' said Mr. Johnson.

"People laugh when they see old films of army stretches, but you should stretch your muscles very slowly when you're getting up in the morning.'' nd in the evenings, just sitting reading a book, going for a walk if it's not yet dark, or meditation is good -- you have to learn to be able to `switch off' when you come home,'' he added.

And he said it was his personal opinion that people who rush to the gym during their lunch breaks may be losing some of the benefits -- although he acknowledged that lunchtime is the only time that some people have to work out.

"If you're rushing to the gym, rushing to get food, rushing to get back, you're still stressed out and many of the benefits are lost,'' he said.

"If you eat on the run, it's not good because you can get indigestion,'' he added.

He suggested a few slight exercises that can be done while at work like shoulder shrugs, hamstring stretches, calf stretching and a small walk every twenty minutes or so.

And Mr. Johnson said he was currently negotiating with a number of local companies to offer on-site massage for the workplace.

"Five or fifteen minutes is all you really need -- you don't have to take your clothes off, you just get a neck, back and shoulder massage,'' he noted.

Illustration by David Skinner Give Your Back A Break: There are a few simple steps everyone can take to reduce mental and physical strain at the workplace. Try to follow them and give your body a break during the new Millennium.