5 Signs Your Workstation Is Causing You Pain and Discomfort

RSI Prevention | Neck Pain at Desk | Shoulder Pain Workstation

Is your desk job becoming a literal pain in the neck? You’re not alone. At EnableWorks, we see many clients with early signs of what is commonly known as repetitive strain injury (RSI), neck and shoulder pain — all triggered by poorly set-up workstations. The correct terminology for this type of pain or discomfort is now called Discomfort, Pain and/or Injury (DPI).

The good news? These issues are preventable with the right adjustments and our Occupational Therapists are here to help!

Here are 5 subtle (but important!) signs your workstation might be causing your discomfort:

1. Your pain and discomfort is frequent in your neck or shoulders

If your monitor is too high or too low or off-center, your neck is likely straining all day to look at it. Add a chair without good back or shoulder support, and you’ve got the perfect recipe for persistent neck and shoulder discomfort at your workstation.

Quick fix: Raise your monitor to eye level* and make sure it’s centered directly in front of you. If you’re using two monitors ensure they’re positioned close together to avoid unnecessary head turning. Use a document holder, such as a Microdesk if you reference paper while typing a lot during your working day.

2. You notice tingling or numbness in your hands or fingers

This could be an early sign of DPI. Often caused by poor keyboard and mouse placement, it puts stress on the nerves in your wrists and forearms.

Quick fix: Keep your keyboard and mouse at elbow height, and ergonomic mouse like those from Mouse Beans to reduce pressure. Incorporate specific stretching throughout your day to relieve the pressure.

3. You’re leaning forward more as the day goes on

This is often a sign your chair or monitor position isn’t supporting good posture, leading to slouching and back tension over time.

Quick fix: Avoid perching on the edge of the seat. Sit back on the seat and adjust the backrest for comfort. Adjust your chair height so your feet are flat on the floor and your hips are slightly higher than your knees. Add a footstool if needed. We often recommend Fluteline footstools for their adjustability if your desk isn’t height adjustable. Adjust the height of your monitor (as above) to avoid craning your neck or jutting your chin forward.

4. Your shoulders feel tense or raised

If your shoulders are creeping up toward your ears, it might be because your desk is too high or you’re sitting too low.

Quick fix: Raise your chair or lower the desk height so your forearms rest gently at a 90-degree angle (you may need a footstool) incorporate specific stretches throughout your working day and remember to take micropauses – a short break to allow for movement.

5. You feel stiff or sore after sitting for long periods

Even with a great workstation setup, your body needs movement! Stiffness is your body’s way of telling you it’s time to shift.

Quick fix: Set a timer (you can use your phone) every 45–60 minutes to remind you to stand, stretch, or walk. A quick break can reset your posture and keep you energised. Try using BreakTimer to customise automatic reminders on your computer.

Not sure where to start?

EnableWorks offers personalised workstation assessments, both in-person and virtual. We help individuals and businesses identify pain points and adjust for comfort, productivity, and long-term health.

(*if you wear bifocals or progressive lenses we recommend an individualised assessment with us as this approach doesn’t normally work for you)

Get in touch today to book a workstation assessment or learn more about workstation pain and discomfort prevention and ergonomic best practices.