Where is the discomfort?	Possible contributing factors?	Possible solutions
Neck pain / stiffness	Monitor position too high / too low, requires neck extension / flexion (looking upward / downward)	Adjust monitor height to ensure that the neck remains in a neutral position (i.e. head is not looking upward / downward)
	Monitor too close / too far, requires neck to lean forward / backward to view monitor	Adjust position of monitor to a comfortable viewing distance to ensure that the neck remains in a neutral position
	Monitor height not adjusted to accommodate for spectacles	Ensure monitor height is appropriate so that the neck remains neutral when using spectacles i.e. sometimes the monitor height is required to be lower when using bifocal or multifocal spectacles Discuss with optometrist the option of spectacles for computer use
Unilateral neck pain	Neck rotation and / or flexion required when viewing documentation whilst using the computer	Consider the positioning of the documentation Ideally documentation referred to should be positioned on a raised and sloping surface between monitor and keyboard If required to position documentation to the side, ensure that it is positioned on a raised and sloping surface (eg. on A4 lever arch file) and positioned near the top edge of the keyboard.  Alternate between the left and right side to prevent left / right sided neck stiffness
	Neck rotation to view / acknowledge / consult with colleagues entering work area	Re-position desk and or change set up to avoid neck rotation to view visitor to work area Utilise swivel of chair rather than rotation from the neck
	Monitor not positioned directly in front of user which requires constant neck rotation to view monitor	Ensure that monitor is positioned directly in front of user and keyboard
	“Cradling” phone for frequent or extended periods	Hold phone in hand and ensure that neck remains in a neutral position Consider purchase of a head set (create link to Headsets in Work Station Design)
Shoulder pain	Mouse and or keyboard required to be used with arm in an extended position	Ensure that the elbows remain close by the sides of body when using the keyboard and mouse
	Frequent to constant mouse use	Alternate mouse use between the left and right side Ensure regular stretch / pause exercises (insert link to stretches) Alternate computer work with other tasks
	Chair is too low which requires the shoulders to hunch upward	Increase the chair height to ensure that the shoulders remain in a relaxed position and so that the forearms are either parallel to the ground or in a downward sloping position
	Reaching to obtain items from a seated position (eg. files, printing etc)	Position frequently required items with in an arms distance Stand to obtain items and utilise both hands to support item
Forearm pain	Arm in an extended position when completing keying and mouse use	Ensure the elbows remain close by the sides of body when using the keyboard and mouse
	Extended periods of keying and mouse use	Alternate mousing and keying with other tasks where able Ensure regular stretch / pause exercises (insert link to stretches)
Wrist pain	Keyboard and / or mouse is used with the wrist in an extended or flexed position	Ensure that the keyboard and mouse is utilised with the wrists in a neutral position. If wrist is angled upwards a wrist support may be required If wrist is angled downwards and a wrist support is used, remove wrist support Check slope of keyboard
	Navigation with mouse is completed by wrist movement, resulting in radial and ulnar deviation (left and right wrist movement)	Ensure that navigation with the mouse involves whole arm movement
	Excessive or long periods of scrolling with mouse	Utilise arrow keys on keyboard and / or scroll bar at side of screen to navigate up and down page
Finger pain	Excessive or long periods of keying	Alternate long periods of keying with other tasks Ensure regular stretch / pause exercises (create link) Review typing technique avoid pressing hard on keys incorporate all fingers when typing and avoid two finger typing
	Excessive or long periods of scrolling with mouse	Avoid excessive scrolling with mouse - Utilise arrow keys on keyboard and or scroll bar at side of screen to navigate up and down page Alternate mouse use with left and right hand
Upper back pain	Hunching forward to view monitor	Ensure that the monitor is at a comfortable viewing distance with the upper back supported by the seat back Ensure that the seat back angle is not greater than approximately 110 degrees, as this will result in reaching when using the keyboard and mouse Ensure that the seat back locks into position Ensure that monitor set up (clarity, font size) is appropriate for users visual acuity
	Extended periods of reading / marking resulting in the upper body hunching forward	Lower seat height to minimise neck and trunk flexion required to view materials Consider positioning documents on a raised or sloping surface eg. slope board, A4 lever arch file
Lower back pain	Lower back not receiving adequate support from chair	Adjust seat back height to ensure curvature of chair is supporting the small of the back Avoid sitting on the front edge of the seat, rather ensure that the back is resting against seat back Ensure that feet are firmly supported on the floor, or if required on a footrest
	Frequent trunk rotation eg. to access items, refer to documentation etc	Avoid rotating from trunk to access items, rather ensure that the swivel of the chair is utilised Ensure that you remain face on to your work
	Extended period of sitting	Frequently alternate posture from a sitting to standing position Adjust seat back height to ensure curvature of chair is supporting the small of the back Alternate tasks to ensure that sustained postures are avoided Consider if some tasks can be completed in a standing position eg. taking phone calls, reading / checking documentation
Eye Strain / headaches	Glare / reflection on monitor	Ensure that monitor is not positioned directly behind or in front of window or other strong light source Remove or change monitor position to remove away from aggravating light source Consider purchase of screen filter
	Prolonged near focusing	Frequently alternate tasks throughout the day to ensure change in visual focus Ensure frequent opportunities for pause / stretch breaks (insert link to stretches) through out the day
	Monitor position too close / too far	Ensure monitor is positioned to ensure comfortable viewing distance, i.e. when neck remains in a neutral position
	Change in visual ability	Consultation with visual specialist

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