Of all the high-risk jobs out there, sitting behind an office desk for eight or more hours a day, five days a week, seems fairly harmless.

There’s no heavy lifting involved, no long-distance travel, and no exposure to dizzying heights, toxic chemicals, or dangerous machinery. Yet spending long periods in front of a computer can pose serious risks to your health in more ways than one.

“You’ve probably heard the saying, ‘Sitting is the new smoking,’” says a physician from a physical medicine and rehabilitation department at a leading hospital in the Philippines. “A lack of activity increases your risk of developing heart disease, diabetes, and certain cancers — conditions commonly associated with regular tobacco use.”

Spending hours hunched over a desk often leads to musculoskeletal pain. “One of the most common complaints among office workers is lower back pain,” the doctor explains. “Studies have shown that more than half of office workers experience this at some point.”

Because of their curved posture while seated, many office workers also report soreness in the shoulders and neck. “There’s actually a term for this: tech neck or text neck,” the doctor shares. “It’s common among people who frequently use gadgets and is caused by keeping the shoulders slumped forward and the head bent down for long periods.”

If you spend a lot of time typing on a computer or using a mouse, you may experience tingling, pain, or weakness in your hand and wrist. “This could be carpal tunnel syndrome,” says the doctor. “The carpal tunnel is a narrow passage in the wrist that allows tendons, ligaments, and nerves to reach the hand. Repetitive movements can irritate the median nerve, leading to pain in the hand, wrist, and fingers.”

Staring at a computer screen for hours can also strain your eyes, resulting in blurred vision, dryness, and headaches. “The good news is that these office-related pains don’t happen overnight,” the doctor notes. “Awareness gives you the chance to prevent and correct their causes, allowing you to work more comfortably and efficiently.”

Sit properly. Choose a chair that supports your spine and allows height adjustment. Your feet should rest flat on the floor, your knees should be level with your hips, and your head should remain upright rather than bent forward. Sit at arm’s length from your computer, keep your wrists straight, and position your hands level with your elbows.

Take breaks. Breaks don’t have to be long to be effective. A five-minute pause every 30 minutes can help relax and recharge both your body and mind, while also giving your eyes time to rest. You can take a short walk, meditate, stretch your body and fingers, listen to music, read, have a snack, or chat with a co-worker.

Consider a standing desk and ergonomic tools. Standing desks can promote better posture by preventing you from hunching over. However, it’s still important to alternate between standing, sitting, and walking, as standing too long can strain your joints and feet. Ergonomic chairs, footrests, laptop risers, and similar tools can also help optimize your workspace for comfort and safety.

Exercise regularly. “Exercise improves posture by strengthening the muscles that support your back, shoulders, and core,” the doctor says. “It also releases endorphins that improve mood and help you unwind after a long day.”

Simple stretches such as neck and shoulder rolls, chest stretches, and torso twists are helpful, as are quick exercises like squats, triceps dips using a chair, seated calf raises, knee-to-chest movements, wall push-ups, and wall sits.

Staying mindful of your posture, movement, and overall activity level can go a long way in protecting your health — even in a desk-bound job.