Is Your Workstation Hurting You? How to Fix Poor Ergonomics
Neck tension, headaches, and back pain are some of the most common complaints we hear from office workers and often, your workstation is to blame.
If you spend long hours at a desk or computer, your setup plays a huge role in how your body feels. The good news? With a few ergonomic changes (and, if needed, an assessment from a physiotherapist), you can reduce pain, boost comfort, and stay productive all day.
At Assist Allied Health Capalaba, our occupational health physiotherapists help individuals and workplaces identify and fix ergonomic risks before they turn into chronic pain or injury.
What Is Ergonomics (and Why Does It Matter)?
Ergonomics is all about designing your workspace to fit your body, not the other way around.
When your workstation forces you into awkward positions, your muscles and joints work overtime, leading to fatigue, strain, and discomfort.
Poor ergonomics doesn’t just affect comfort, it can also cause long-term issues like:
- Neck and shoulder pain
- Headaches and tension
- Wrist, elbow or forearm strain
- Lower back pain and stiffness
- Fatigue and reduced concentration
Common Signs Your Workstation Might Be Hurting You
You might have an ergonomic issue if you:
- Hunch or lean forward to see your screen
- Feel stiff after sitting for more than 30 minutes
- Get headaches after long computer sessions
- Experience tingling or numbness in your hands or arms
- Regularly shift or stretch to relieve discomfort
If any of these sound familiar, it’s worth reviewing your setup before symptoms worsen.
Quick Ergonomic Fixes You Can Try Today
A few small changes can make a big difference:
- Screen Height:
Your eyes should be level with the top third of the screen. - Chair Support:
Sit with feet flat on the floor and lower back supported. - Keyboard & Mouse:
Keep elbows at 90°, wrists straight, and mouse close to your body. - Breaks:
Take micro-breaks every 30-45 minutes to stand, stretch, and reset posture.
When to Book an Ergonomic Assessment
If your pain is persistent or your workspace is complex (for example, multiple screens or industrial tasks), a professional ergonomic assessment is worth it.
At Assist Allied Health, our physiotherapists:
- Visit your workplace or assess your setup in-clinic
- Identify risk factors for strain and injury
- Recommend practical, low-cost adjustments
- Provide written reports for compliance and HR records
Prevention is always easier and more affordable than injury management.
Support for Workplaces
We also offer group ergonomic training and manual handling education to help teams stay safe, comfortable, and productive.
Book an Ergonomic Assessment →
Learn More About Occupational Health Services →
