Work SMARTER not harder!

Hi All,

Today’s blog is designed to give you an insight into what you should already know (but possibly don’t know), about the humble workstation set up. The more proactive you can be about your posture in prolonged positions, the less likely you are to sustain injuries. Education is the first stage of prevention!

Sitting in one position for prolonged periods of time, whether it be in the car or at the computer desk, is not good for anyone! Computer use has been shown to cause musculoskeletal discomfort, including muscle tension, muscle fatigue, paresthesia, pain, and/or physical strain in the soft tissues and bone. Areas of common complaint include the neck, shoulders, elbows, wrists, hands and back.

All of which can be prevented!

Changes to the work station, regular rest breaks, and work station exercises have been shown to decrease musculoskeletal discomfort and increase productivity.

The Occupational Safety and Health Administration recommends the following:

  • Stretch the torso, fingers, hands and arms frequently throughout the day;
  • Take several short rest breaks;
  • Stand up and walk for a few minutes periodically;
  • Alternate computer tasks with non-computer tasks whenever possible; and
  • Make small adjustments to the desk and chair.

Your workstation set up should be based on the following. If you are having troubles working out what is correct, don’t hesitate to request a workstation assessment within your workplace, or ask us!


In the past few years, a large amount of research has been focused on this area due to the increasing time we are spending in the seated position.

It proves that regular breaks from the desk/computer can improve speed, accuracy and performance, and reduce muscular discomfort. (you might be saying “I knew that!!!!”)

But how much rest is effective?? – Studies have concluded that the most effective work/break schedule is 30s break every 15 mins, with an additional 3 mins at the end of each hour.

The following picture demonstrates a good range of stretches and movements to be performed in these breaks!

workstation stretches

If you have addressed all of these issues, and are still experiencing unexplained pain – give us a call!

Or if you want a copy of the work station stretches please don’t hesitate to contact us by phone or email ( ).

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