Small adjustments that prevent long-term discomfort
Office work looks low-risk, but long hours at a poorly set-up computer workstation cause musculoskeletal discomfort and injury — in the neck, shoulders, back and wrists — along with eye strain. WorkSafe, with ACC, provides guidance on preventing these. The fixes are mostly simple: an adjustable chair, the monitor at the right height, external keyboard and mouse, regular movement, and an early response when someone reports discomfort.
Spending long periods at a computer without a good set-up can lead to musculoskeletal disorders — ongoing pain in the neck, shoulders, back, arms and wrists — as well as eye strain. The risk is preventable. As a PCBU you must eliminate the risk where you reasonably can, and otherwise minimise it, the same as any other workplace risk.
| Element | Good setup |
|---|---|
| Chair | Adjustable, with back support; hips and knees roughly level; feet flat on the floor or a footrest. |
| Monitor | About an arm's length away, top of the screen around eye level, angled to avoid glare from windows and lights. |
| Keyboard & mouse | External keyboard and mouse so wrists stay neutral — not the laptop's built-in keyboard and touchpad for long periods. |
| Laptops | Raise the laptop on a stand and use an external keyboard, mouse and screen for extended work. |
| Movement | Vary posture, alternate sitting and standing if you can, and take regular short breaks. |
Home setups need the same care — an adjustable chair with back support, an external keyboard, mouse and screen, and a comfortable, safe place to work with walkways free of trip hazards like cords, and electrical equipment in good condition. WorkSafe and ACC have specific guidance for home workstations.
Provide training on setting up a workstation, arrange an assessment for new workers or anyone reporting issues, and encourage people to report discomfort early — small problems are easy to fix before they become injuries. See manual handling for the wider musculoskeletal picture and workplace facilities & welfare for the broader work environment.
Run workstation assessments and capture discomfort reports in one place. Book a demo and we'll show you how it works — free 30-day trial included.
Yes. Long hours at a poorly set-up computer workstation cause musculoskeletal disorders — pain in the neck, shoulders, back and wrists — and eye strain. These are preventable, and PCBUs must manage the risk like any other.
An adjustable chair with back support and feet supported, the monitor about an arm's length away with the top around eye level and angled to avoid glare, and an external keyboard and mouse so wrists stay neutral.
For extended work, raise the laptop on a stand and use an external keyboard, mouse and screen. Using a laptop's built-in keyboard and touchpad for long periods can strain the wrists and neck.
Yes. Home setups need the same ergonomic care, plus a safe environment — walkways free of trip hazards such as cords, and electrical equipment in good condition. WorkSafe and ACC have specific home-workstation guidance.
Act early. Review their workstation setup, arrange an ergonomic assessment if needed, and adjust the work. Small problems are easy to fix before they become lasting injuries.
