The first sign of an injury is often an ache or pain.

And at your workstation, there are many aches and pains which can be relieved by simply changing your working posture or work patterns.

Here are some of the most common aches and pains, and some simple tools on fixing them fast.

Body part fatiguedCommon contributing factors What can you try
Back of neckLooking down at documents or keyboardUse a document holder. Improve keyboard skills. Check screen height.
Side of neckLooking to one sideLocate documents and screen directly in front of you
Top of shoulders, outside or front of shouldersKeyboard too high, arms unsupportedRaise chair, use footrest, rest palms on front of desk, reduce desk height (if adjustable)
Lower backInadequate lumbar supportAdjust back rest height and angle to give firm support, remove arms from chair, remove obstructions under desk (eg drawers)
Upper backTwisted postureSit straight-on, locate documents, screen and keyboard in front of you
Right arm or shoulderArm outstretched unsupportedMove mouse closer, use single surface desk
Left arm, shoulder or neckReaching for telephone or cradling telephone on shoulderBring phone closer.  Use headset.
Leg discomfort, swollen feetUnderside of thighs compressed against chair seatUse footrest or reduce desk and chair height
HeadachesPosture, visual problems, noise, stress, glare, high work loadRearrange work area; re-direct traffic; screen filter; close blinds; shut door; vary tasks; take micropauses; smooth out work flow; reduce time on computer; eye test.
Eye fatigue, temporary short sightednessVisual problems, screen too close, poor image quality, glare, screen reflections