Workstation Assessments: Why Your Desk Could Be Hurting You — and How to Fix It

In today’s screen-dominated world, we’re spending more time than ever at desks, on laptops, or using digital devices — whether at work, home, or even the local café. But did you know that poor workstation ergonomics are one of the leading causes of neck, shoulder, and back pain?

At InSync Physiotherapy in Hexham, Sara Mather, the Tyne Valley’s go-to physiotherapist, regularly sees patients suffering from posture-related injuries linked directly to their work setups. The good news? Most of these issues are entirely preventable with a proper workstation assessment.

The Problem: Poor Setups = Lost Workdays

According to the Health and Safety Executive (HSE):

• Over 6.6 million working days are lost each year in the UK due to work-related musculoskeletal disorders (MSDs)
• The most common causes of MSDs include prolonged sitting, poor posture, and repetitive strain — often linked to computer use
• The cost to businesses? Millions of pounds in lost productivity, absenteeism, and health claims

What Is a Workstation Assessment?

A workstation assessment reviews how your desk, chair, screen, keyboard, mouse, and posture interact during your working day. The goal is to identify risks and make simple adjustments that reduce strain on your body.

Whether you work from home or in an office, your workstation should support your body, not fight against it.

Signs You Need a Workstation Review

• Persistent neck, shoulder or lower back pain
• Headaches, eye strain, or fatigue
• Tingling or numbness in arms, hands or wrists
• Feeling stiff or uncomfortable after working
• Reduced concentration or productivity

If any of this sounds familiar, it’s time to reassess your setup.

Sara Mather’s Top Tips for a Healthy Desk Setup

As a specialist physiotherapist, Sara Mather shares these quick but effective ergonomic tips:

1.⁠ ⁠Chair Height
• Feet should be flat on the floor or on a footrest
• Knees should be at or just below hip level
• Use a chair with good lumbar (lower back) support

2.⁠ ⁠Screen Position
• Top of the screen should be at eye level
• Screen should be about an arm’s length away
• Avoid glare by positioning your screen perpendicular to windows

3.⁠ ⁠Keyboard and Mouse
• Keep them close so you don’t overreach
• Wrists should stay straight and relaxed
• Consider an ergonomic keyboard or mouse if you’re experiencing wrist pain

4.⁠ ⁠Take Movement Breaks
• Every 30 minutes, stand up and stretch or walk for a minute
• Incorporate gentle neck and shoulder movements throughout the day

Don’t Just Guess — Get a Professional Assessment

While DIY adjustments are a great start, a professional workstation assessment can identify subtler risks and give you personalised recommendations. That’s where InSync Physiotherapy in Hexham can help.

Sara Mather offers expert workstation reviews either in-person or remotely, helping you reduce pain, improve productivity, and prevent long-term injury.