Burlington Physiotherapy Guide: How to Set Up a Computer Workstation Correctly

Cogent Rehab Blog

Folarin Babatunde PT PhD MScSEM MScPT BScPT

March 14, 2025

How to Set Up a Computer Workstation Correctly For Safety and Comfort

Spending long hours at your desk shouldn’t leave you with a stiff neck, sore shoulders, or back pain. Yet, poor workstation ergonomics are one of the most common reasons people in Burlington visit physiotherapists for posture-related discomfort.

At Cogent Physical Rehabilitation Center, our team helps office workers, students, and remote professionals set up their computer workstations the right way — preventing strain, improving comfort, and boosting productivity. This guide will walk you through step-by-step ergonomic tips, explain how physiotherapy can help with desk-related pain, and show you when it’s time to get professional support.

Why Workstation Ergonomics Matter

Common posture problems from poor computer setup

Improper desk setup can lead to slouched shoulders, forward head posture, and increased stress on the spine. These positions often contribute to neck pain treatment, shoulder physiotherapy, and back pain relief in Burlington.

How physiotherapy helps prevent neck, back, and shoulder pain

Physiotherapists use ergonomic assessments, posture correction, and targeted exercise programs to restore alignment and reduce repetitive strain. According to the Canadian Physiotherapy Association, early intervention can prevent chronic pain and musculoskeletal disorders.

Step-by-Step Guide to Computer Workstation Setup

Choosing the right chair and desk height

Use an adjustable chair with lumbar support. Your knees should be at a 90-degree angle, feet flat on the floor or supported by a footrest, and hips slightly higher than knees. Desk height should allow elbows to rest comfortably at 90 degrees.

Monitor placement for healthy neck and eye position

Position your monitor at eye level, about an arm’s length away. The top of the screen should be at or just below eye level to prevent forward head posture.

Correct set up of a desktop at the computer workstation

Keyboard and mouse setup to reduce wrist and shoulder strain

Keep your keyboard and mouse close, allowing elbows to stay tucked in. Wrists should remain neutral, not bent up or down. A wrist rest or ergonomic keyboard can reduce strain.

Foot support and body alignment tips

If your chair doesn’t allow feet to rest flat on the ground, use a footrest. Keep shoulders relaxed, spine supported, and weight evenly distributed across both hips.

For more ergonomic advice, see the Canadian Centre for Occupational Health and Safety’s office ergonomics guide.

Physiotherapy Tips for Office Workers in Burlington

Stretching and movement breaks during work

Take short breaks every 30–45 minutes to stretch your neck, shoulders, and lower back. Even a quick walk around your office can relieve muscle tension.

Simple posture checks you can do at your desk

Every hour, check:

• Are your shoulders relaxed?

• Are both feet flat on the floor?

• Is your monitor at eye level?

These small adjustments can prevent stiffness and pain and long term distress from repetitive strain injuries.

When to seek professional physiotherapy support

If discomfort continues despite adjustments, it may be time to book an orthopaedic physiotherapy assessment in Burlington. Our team at Cogent Rehab specializes in identifying muscle imbalances and designing tailored treatment plans for individuals or organizations through our Workplace Wellness program.

Why Choose Cogent Rehab for Ergonomic Physiotherapy in Burlington

Expert physiotherapists with ergonomic training

Our clinicians have advanced training in workplace ergonomics and posture care.

Personalized workstation assessments

We assess your home or office workstation and provide simple, actionable recommendations to reduce pain.

Helping Burlington professionals stay pain-free

From students to corporate employees, we help our community rebuild, promote, and enhance everyday comfort at work.

Frequently Asked Questions on How To Properly Set up a Computer Workstation

Q1. What is the best way to sit at a computer all day?

The best way is with feet flat on the floor, knees at 90 degrees, hips slightly higher than knees, and your back supported. Monitor at eye level, keyboard/mouse at elbow height, and breaks every 30–60 minutes are key.

Q2. Can physiotherapy really help with desk-related pain?

Yes. At Cogent Rehab Burlington, physiotherapists provide manual therapy, targeted exercises, and ergonomic coaching to reduce pain and prevent recurrence.

Q3. How often should I take breaks from my workstation?

Take a short break every 30–45 minutes. Follow the “20-20-20 rule” for your eyes: every 20 minutes, look 20 feet away for 20 seconds.

Q4. Do I need a standing desk to prevent pain?

Not necessarily. The key is variation — alternating between sitting, standing, and moving throughout the day. Physiotherapists can help you use a sit-stand desk safely.

Use this desk height calculator to find your ergonomic desk height while standing.

Q5. When should I see a physiotherapist about my workstation setup?

If pain in your neck, back, shoulders, or wrists keeps coming back, it’s time for a professional ergonomic assessment.

For more tips, check out the Mayo Clinic ergonomic workstation guide.

Ready to Work Comfortably? Book Your Ergonomic Assessment Today

Don’t let desk-related pain interfere with your day. A proper workstation setup can make all the difference, and our physiotherapists at Cogent Physical Rehabilitation Center in Burlington are here to help.

Whether you’re working from home or in the office, we provide personalized ergonomic assessments, posture training, and physiotherapy treatments to keep you pain-free and performing at your best.

Book an appointment today and take the first step toward a healthier, more productive workspace.

Book An Appointment Today

Sources

1. Lee S, DE Baaros FC, DE Castro CS, Sato TDEO. Effect of an ergonomic intervention involving workstation adjustments on musculoskeletal pain in office workers-a randomized controlled clinical trial. Ind Health. 2021;59:78-85

2. Hoe VC, Urquhart DM, Kelsall HL, Zamri EN, Sim MR. Ergonomic interventions for preventing work-related musculoskeletal disorders of the upper limb and neck among office workers. Cochrane Database Syst Rev. 2018;CD008570.

3. Shariat A, Cleland JA, Danaee M, KArgarfard M, Sangelaji B, Tamrin SBM. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. Braz J Phys Ther. 2018;22:144-153.

4. Holgreve F, Maurer-Grubinger C, Fraeulin L, Bausch J, Groneberg DA, Ohlendorf D. Home office versus ergonomic workstation - is the ergonomic risk increased when working at the dining table? An inertial motion capture based pilot study. BMC Musculoskelet Disord. 2022;23:745.