12 Tips to a Pain Free Computer Workstation – Jacob Taylor

 In Lower Limb

Low Back Pain Pathology

Postural low-back and neck pain from prolonged sitting at workstations, affects thousands of people every year. But the good news is, it doesn’t have to be that way. By following these simple tips, you can better care for your muscles and joints while sitting at your workstation. Give them a shot – I guarantee your muscles and joints will feel the difference and love you for it!


  1. Do away with dodgy chairs! Get yourself a good chair with a dynamic chair back and sit back in it.
  2. The top of your computer monitor screen should be 5-8cm above eye level. This will prevent you looking unnecessarily up too high or too low.
  3. Make sure your screen has no glare on it. Use an optical glass anti-glare filter when needed.
  4. Sit at an arm’s length from the monitor.
  5. Keep your feet flat on the floor or on a stable foot rest. This helps support your legs and back when you sit and helps form a stable base.
  6. Use a document holder to hold your documents, preferably in line with the computer screen.
  7. Keep your wrists flat and straight in relation to your forearms so you can use the computer, keyboard and mouse comfortably.
  8. Make sure your arms and elbows are relaxed close to your body.
  9. Centre the monitor and keyboard in front of you – not off to the side!
  10. Use a negative-tilt keyboard tray with a upper mouse platform or downward tilt-table platform adjacent to the keyboard
  11. Use a stable work surface and stable keyboard tray – no bounce!
  12. Take frequent, short breaks – get up and move wherever and whenever you get the chance!

Be proactive! Pain is never fun. Don’t wait until you have pain to do something about setting up your workstation ergonomically. You will probably have many days of work ahead of you – but only one back and neck, so look after it!

Jacob Taylor (APAM)

POGO Master

B. Physiotherapy


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