Last updated: July 2026
Next review: July 2026

Using a computer or laptop for long periods can place extra strain on your muscles and joints if your workstation is not set up correctly. Making a few simple adjustments and taking regular movement breaks can help reduce the risk of developing neck, shoulder, back and wrist pain.

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Why is Workstation Setup Important?

A well-adjusted workstation helps you maintain a comfortable posture and reduces unnecessary strain on your body.

Good workstation setup can help:

• Reduce neck and back pain.
• Improve comfort while working.
• Reduce muscle fatigue.
• Improve posture.
• Lower the risk of repetitive strain injuries (RSIs).

Remember—the best posture is your next posture. Changing position regularly is just as important as sitting correctly.

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Setting Up Your Workstation

Follow these simple steps each time you start work.

Chair Height

Adjust your chair so that:

• Your knees are bent to approximately 90°.
• Your hips are slightly higher than your knees.
• Your feet are flat on the floor or supported by a footrest.

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Back Support

Adjust the backrest so it comfortably supports the natural curve of your lower back.

Sit back into the chair rather than perching on the edge.

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Desk Position

Your forearms should rest comfortably on the desk with your elbows bent at approximately 90°.

Keep your keyboard and mouse close enough that you do not need to reach.

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Monitor Position

Your screen should be:

• Around an arm’s length away.
• Positioned directly in front of you.
• With the top of the screen approximately at eye level.

This helps reduce strain on your neck and shoulders.

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Preventing DSE-Related Problems

Small changes throughout the day can make a significant difference.

Try to:

• Change your position every 40–60 minutes.
• Stretch regularly.
• Stand up and walk during breaks.
• Park further away or walk during your lunch break.
• Set up your workstation correctly each day.
• Avoid holding your phone between your ear and shoulder.
• Vary your tasks where possible to reduce repetitive movements.

Setting a reminder or timer can help you remember to move regularly.

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Using a Laptop

Laptops are convenient but are not designed for prolonged use.

Where possible:

• Raise your laptop to eye level using a laptop stand.
• Use an external keyboard and mouse.
• Follow the same workstation setup advice as you would for a desktop computer.
• Take frequent movement breaks if using a laptop for extended periods.

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Movement Matters

Even the perfect workstation cannot replace regular movement.

Aim to:

• Stand up every 40–60 minutes.
• Walk for a few minutes throughout the day.
• Stretch your neck, shoulders, wrists and back.
• Alternate between sitting and standing where possible.

Little and often is the key.

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When Should I Seek Further Advice?

Speak to your manager or healthcare professional if:

• Your workstation cannot be adjusted correctly.
• You continue to experience pain despite following this advice.
• Your symptoms begin affecting your work or daily activities.

A workplace ergonomic assessment may help identify further improvements.

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Further Information

Good workstation setup, regular movement and simple stretching exercises are the most effective ways to reduce the risk of display screen equipment (DSE)-related aches and pains.