Have you ever felt stiff and sore after a long day at your desk? Nicola Gaffney from Lusk in Dublin certainly has. The self-employed 50-year-old who designs training courses is currently taking time out of work because of musculoskeletal problems that were exacerbated by a working day spent at a computer.<\/p>\n
\u201cI\u2019d spend eight or more hours a day reading from and typing into a computer or laptop,\u201d she says. \u201cMy physio thinks that contributed to my now having deteriorating discs in my spine. The way I worked aggravated the problem.\u201d<\/p>\n
Mary O\u2019Keeffe is a researcher at University College Dublin who specialises in musculoskeletal pain. She has seen how desk-bound workers like Nicola Gaffney can develop \u201cneck pain, sore shoulders, upper back tightness, and lower back pain. Some also experience aches in their wrists or forearms, particularly if they use a mouse or keyboard for long periods.\u201d<\/p>\n
![\"Nicola](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/03\/5010377_3_articleinline_Nicola_Gaffney.jpg\" "\\"Nicola")
Nicola Gaffney: ‘During covid, I worked on a dining chair at my kitchen table. I suppose it\u2019s not surprising that I and plenty of others I know, who are 20 or 30 years into office work, are now struggling with some level of back, neck or shoulder pain’<\/p>\n
She recognises not everyone with a desk job develops such problems and many people happily work at computers for years.<\/p>\n
\u201cBut others experience debilitating effects,\u201d she says. \u201cTheir ability to sleep and concentration and energy levels can be affected, making it harder for them to focus, stay productive or enjoy time outside of work.\u00a0<\/p>\n
\n Musculoskeletal pain is one of the most common reasons for work absence across Europe, which shows how widespread these problems can be.\n <\/p>\n
According to findings shared by the European Pain Federation in 2024, more than 40 million workers in the EU have musculoskeletal problems caused by work, and these problems are a factor in 60% of cases of permanent work incapacity.<\/p>\n
Eurostat data from 2024 found 27.9% of Ireland\u2019s employees have desk-based jobs. What should they be doing to minimise their risk of musculoskeletal pain?<\/p>\n
Theresa Flynn, a senior physiotherapist in ergonomics and a member of the Irish Society of Chartered Physiotherapists, says many musculoskeletal issues arise from \u201cstaying in the same static position for too long\u201d.<\/p>\n
\u201cComputers have created a situation where many of us never need to get up from our desks,\u201d she says. \u201cOur muscles need to move, yet those of us in desk-based jobs work in a way that doesn\u2019t require much movement at all. We hold our bodies in one position for hours or only make small repetitive movements with our hands and arms. That causes muscle fatigue and can lead to problems.\u201d<\/p>\n
\n Change positions often rather than staying rigidly in one position. Stand up, stretch, or walk around every hour or so.\n <\/p>\n
\u201cRemember, the best posture is often the next one. Variety and movement are what\u2019s most helpful.\u201d<\/p>\n
Flynn has tips to factor more movement into the working day. \u201cHalf-fill your water bottle so you have to get up to refill it more often,\u201d she says.\u00a0<\/p>\n
\u201cStand up when you\u2019re on the phone. Walk to talk to a colleague rather than sending them an email. And don\u2019t tell yourself you\u2019re too busy for movement breaks.<\/p>\n
\u201cIt\u2019s when you\u2019re busiest and most stressed that you hold your muscles most tightly. That\u2019s when you most need a movement break.\u201d<\/p>\n
O\u2019Keeffe adds it helps to stay active outside of work. \u201cResearch shows that exercise \u2014 even something as simple as regular walking \u2014 is the only thing that consistently reduces the risk of musculoskeletal pain coming back once someone has had it before,\u201d she says.\u00a0<\/p>\n
\u201cBeing active also keeps muscles and joints strong and improves the body\u2019s ability to tolerate long periods of sitting.\u201d<\/p>\n
![\"Dr](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/03\/5010380_3_articleinline_Dr_Mary_O_E2_80_99Keeffe.jpg\" "\\"Dr")
Dr Mary O\u2019Keeffe discourages the use of laptops. ‘Their design \u2014 where you can\u2019t separate the screen from the keyboard \u2014 means you have to work in a crouched position, which is not good for your back, neck, or shoulders.’<\/p>\n
Under the Safety, Health and Welfare at Work Regulations 2007, employers are legally obliged to assess workstations to reduce the risk of musculoskeletal disorders. Flynn\u2019s job requires her to regularly carry out such assessments and here, she shares some ways we can adapt our workstations to suit our needs.<\/p>\n
Our computer monitor should be at arm\u2019s length from our face and at eye level. \u201cThis will allow us to sit comfortably, with our shoulders relaxed and looking straight ahead, without the need to look down, which can strain our neck,\u201d says Flynn.<\/p>\n
Our keyboard and mouse should be placed so\u00a0 our fingers can touch them while our elbows are bent at a 90-degree angle, level with our hands, wrists, and forearms. \u201cThe aim throughout is for our neck, shoulders and back to be straight, supported and relaxed,\u201d says Flynn.<\/p>\n
She discourages the use of laptops. \u201cThey are great if you have to work while on the move,\u201d she says. \u201cBut their design \u2014 where you can\u2019t separate the screen from the keyboard \u2014 means you have to work in a crouched position, which is not good for your back, neck, or shoulders.\u201d<\/p>\n
If you have no choice but to use one, she recommends investing in a laptop stand and a separate keyboard and mouse. You can then position them so you can sit comfortably rather than slumped over your screen.<\/p>\n
![\"'Computers](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/03\/5010383_3_articleinline_iStock-1266984069.jpg\" "\\"'Computers")
‘Computers have created a situation where many of us never need to get up from our desks, Our muscles need to move, yet those of us in desk-based jobs work in a way that doesn\u2019t require much movement at all.’<\/p>\n
The chair you\u2019re sitting on should provide you with adequate support. \u201cThe back rest should move as you move and the seat pad should encourage you to sit back into the chair rather than perched on the edge,\u201d says Flynn. \u201cAn armrest can be useful too, supporting your shoulder while you\u2019re clicking and scrolling with the mouse.\u201d<\/p>\n
When choosing a chair, she suggests following the same approach as you would when buying shoes \u2014 trying them out for size. \u201cDepending on how long or short your legs are, and the length of your arm reach, different chairs will suit different people.\u201d<\/p>\n
Don\u2019t forget to consider your desk too. Many people don\u2019t realise it\u2019s vital to have enough room to stretch our legs underneath them.<\/p>\n
What about standing desks? O\u2019Keeffe says they can play a role in reducing sitting time but adds \u201cthey\u2019re not a miracle solution\u201d.<\/p>\n
\u201cIn many ways, they simply replace one static position with another and standing still for long periods can also be tiring. Some people find it tough on their legs and lower back. The real benefit comes from moving between sitting and standing, rather than doing either one all day long.\u201d<\/p>\n
\u201cProviding reasonable equipment is important,\u201d he says. \u201cBut it should be seen as one part of a broader approach to workplace wellbeing, not a complete solution.\u201d<\/p>\n
He points out workplace education on the importance of taking regular movement breaks and maintaining physical activity is equally important. So too is a focus on occupational factors such as job security, long working hours, stress, and workload pressure.<\/p>\n
Looking back on her own situation, Nicola Gaffney can see she made some basic mistakes. \u201cI didn\u2019t always have my monitor set to the right height and used to adjust my body to suit the computer rather than the computer to suit me,\u201d she says.<\/p>\n
\u201cDuring covid, I worked on a dining chair at my kitchen table. I suppose it\u2019s not surprising that I and plenty of others I know, who are 20 or 30 years into office work, are now struggling with some level of back, neck or shoulder pain.\u201d<\/p>\n
If she had her time all over again, she says she would take more movement breaks. \u201cI\u2019d try to get up to walk around every hour or so. But I was usually up to my tonsils in work. It\u2019s not always easy to do what we know is good for us.\u201d<\/p>\n
If you have no choice but to use a laptop, she recommends investing in a laptop stand and a separate keyboard and mouse.<\/p>\n
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