Whether it is for work, school or fun, everyone is spending more time at their computers. Although sometimes it may seem that spending time on the computer is the only thing that we have the strength and energy to do, just sitting, staring at a monitor and clicking the mouse can cause unbelievable fatigue.

Any computer programmer can tell you about wrist pain, sore necks and backs, and stiff joints.

Occupational Safety and Health Administration surveys show that each year more than 600,000 US workers take disability leave as a result of the various repetitive-stress injuries that happen in offices.

And as a result, ergonomic consultants are making money redesigning office work-stations to prevent such injuries. Here are ten ergonomic tips to help ease your computing time so that you can enjoy it longer! Glare and Lighting Reduce any glare on your screen by changing its location, changing the surrounding lighting or adding a glare guard. You still need to make sure you have sufficient lighting. Natural is the best, followed next by incandescent and last by fluorescent.

To prevent glare, most monitors are coated with an anti-glare coating. Don't use commercial glass cleaners to clean your computer monitor because it will smear this coating. Instead, use a solution of mostly water with a bit of ammonia in it. The ratio should be about one tablespoon of ammonia to one gallon of water. This is extremely effective and inexpensive! Another inexpensive way to prevent glare is to dust the screen often.

The Monitor Believe it or not, the average human head weighs about the same as a bowling ball, 12 to 15 pounds. If you have to tilt your neck up to see your monitor, you're prime for pain. The top of your monitor screen should be at eye level.

This allows the eyes to look slightly downward. Looking downward also reduces eyestrain.

Try to keep your monitor two feet away from your eyes.

Screen fonts Move the monitor back and increase the font size. The size of the text should be three times the size of the smallest text you can read. You can test this by viewing the screen from three times your usual working distance; you should still be able to read the text.

Black characters on a white background are probably the easiest to read. Other combinations may be comfortable as long as the contrast between the characters and the background is high. It's best to avoid dark backgrounds.

Also san-serif fonts, like Arial, are easier to read on a computer screen than fancier fonts.

Screen colours Adjust the screen brightness and contrast so that character definition and resolution are maximised. The screen brightness should match the general background brightness of the room. This is easier to do with lighter background screen colours.

Change the colour settings when your eyes start to feel tired. The amount of lighting in the room will affect which colours work the best for you.

The Keyboard Knots in your shoulders? Headaches? Your keyboard height could be the culprit.

Your elbows should be at a 90-degree angle when your hands are on the keyboard. Adjust your work area or your chair to accomplish this. You may want to add a keyboard drawer if you are currently working at standard desk height.

Your keyboard should be level or tilted back (the space bar higher than the number keys). Many older keyboards tilt down (lowering the space bar).

If you use a wrist/palm rest, do not ever use it while actually typing, but rest your hands on it in between periods of keying. If your hands remain in a fixed position you may over-reach for the keys with your fingers. Use a light touch when you type to ensure your hands and fingers stay relaxed. Your hands should glide over the keys.

Place the mouse close to the keyboard so that you can use it without stretching or leaning over to one side.

The Mouse Most of us squeeze the mouse when we should be holding it loosely. We also tend to move at the wrist rather than using the whole arm and shoulder to move the mouse. If you are left-handed, be sure to use a left-handed mouse.

Your computer chair First, be sure the chair fits you -- not too big, too small, too deep or too stiff. Be sure it adjusts at least three ways: seat up and down, back support up and down, and back support tilt. Even better is four ways with the tilt of the seat being adjustable as well.

Your Posture We all know we are supposed to sit upright, but do we practice this? You need to sit snugly in your chair to keep your lower back supported.

Depending on the chair, you may need to add a small pillow for your lower back. You will find that once you are positioned snugly in the chair, your seated posture will improve naturally.

Your feet should be flat on the floor with your thighs at the same 90-degree angle as your elbows. While it's better to have your feet planted firmly on the floor, feel free to use a footstool if necessary to keep the correct angle.

Eye break When we stare at the monitor for long periods of time, we blink much less often than we should. This has a drying effect on your eyes. Try to remember to blink more often and take a break at least every hour and focus your eyes on something distant. It is a good idea to close your eyes and move your eyes around which stimulates tear production.

Stretching Breaks Take breaks at least every hour, and if you have any existing physical ailments then as often as three to four times an hour. This should involve getting out of your chair and doing some stretches and walking.

The illustrated book `Stretching at Your Computer or Desk' by Bob Anderson describes simple stretching routines that you can do at work while sitting at a desk, standing at the copier, or talking on the phone to improve your circulation, relieve stress, and soothe sore muscles. The book is available from amazon.com for $9.95 and with its easy-to-follow instructions and a special lay-flat binding that makes it simple to use at your desk, it is well worth the investment.