If you finish a desk day sore, replacing your chair may seem like the obvious next step. But a chair is only one part of the setup. The position of your screen, the work you do, how long you stay still and the breaks you can take all deserve attention.
Check the setup before buying equipment
WorkSafe Queensland suggests positioning the monitor around eye level or below, at a comfortable viewing distance; keeping the keyboard and mouse close; and supporting your feet. For prolonged laptop use, a separate keyboard and mouse can allow the screen to be raised. Adjustments depend on your height, glasses and tasks. Use WorkSafe’s workstation guide.
Changing between suitable positions matters too. A standing desk is not an instruction to stand motionless all day.
Look at the task that brings on discomfort
Is it reading small text, switching between screens, using a laptop on the sofa, or taking calls while typing? Note when symptoms begin and what changes them. A useful adjustment needs to address the actual task.
If work pressure prevents breaks, equipment alone will not resolve that constraint. Discuss practical task changes and support with your workplace.
Bring context to an assessment
A photo or simple sketch of your setup can help you describe it, but leave private information off screens. Note which parts can be adjusted and which belong to a shared workstation. Explain any home setup you use as well.
Ask which change to try first and what response would suggest it is useful. You do not need to purchase a whole workstation before understanding the problem.
Persistent symptoms need more than a desk checklist
If pain continues, spreads or is accompanied by numbness or weakness, arrange clinical assessment. Do not assume all symptoms during computer work are caused by furniture. WorkSafe recommends discussing an ergonomic assessment with your employer for ongoing pain or specific medical needs.
A clinic physiotherapy appointment can assess your symptoms; confirm separately if you require a formal workplace visit or report.
Book an assessment for your next step
Enhanced Physio offers a free initial physiotherapy assessment at Runcorn or Southport, in person or by telehealth. Later treatment and other services may have different fees. Tell us your main concern when booking so we can help you choose the appropriate appointment.
View physiotherapy and booking options, or call 1300 833 866. If your symptoms need urgent medical care, use that service first.
A guide from Enhanced Physio, 2 November 2026. General information, not a diagnosis or individual treatment plan.