Workstations - Ergonomic Setup and Healthy Practices

Setting up your workstation

Using a computer daily is a normal and often essential part of work and study. However, spending long hours at a workstation without the correct set-up can lead to discomfort or injury. To help prevent this, it's important to ensure your workstation is ergonomically sound.

Whenever you: change equipment e.g. desk, chair, monitor, keyboard, mouse, move offices, or set up a new workstation, please refer to the instructional video below to guide your setup.

Safetyhub videos (click on 'Access the online videos' and type 'Workstation Assessments’ on the search bar)

Digital ergonomics

Digital ergonomics is a proactive approach to staying healthy and safe at work. It focuses on tailoring your workstation to suit you—your body, your habits, and your needs.

You are the reference point for designing a safe, comfortable, and usable workstation. A well-adjusted setup helps prevent pain and discomfort that could lead to long-term injury.

Digital ergonomics Course

Taking breaks

Remaining in the same posture, whether sitting or standing, for extended periods can strain your muscles, especially in the back and neck. To reduce this risk, schedule regular breaks using tools like Outlook or other reminder apps.

Eye breaks

Staring at a screen for long periods can affect your eyes, including reduced blinking and increased dryness. Every 15 minutes, take a short eye break: look away from your screen for 1–2 minutes, focus on something at least 5 metres away, and blink rapidly for a few seconds to refresh your tear film and clear dust.

Micro breaks

Micro-breaks are short (less than 2 minutes) and ideal between bursts of typing. During these breaks: rest your hands in a relaxed, flat, straight posture, stretch, stand up, move around, or switch tasks e.g. make a phone call. These breaks aren’t necessarily time off work, they’re a rest for specific muscle groups, like your finger flexors during typing.

Rest breaks

Every 30–60 minutes, take a brief rest break: stand up and move around, step away from your workstation, grab a drink or, if possible, take a short walk outside. This helps activate different muscles and reduces fatigue.

Exercise breaks

Gentle stretches and exercises can relieve muscle tension and improve circulation. Aim to do these every 1–2 hours to stay refreshed and reduce the risk of strain.

For Staff Only: Workstation assessments and ergonomic equipment

Workstation assessments or ergonomic equipment may be required as part of an ACC claim. If this applies to you, your case manager will coordinate the assessment process.

If you do not have an ACC claim, the decision to support a workstation assessment or to purchase recommended equipment lies with your faculty or service division.

To request a workplace assessment by an external Occupational Health Physiotherapist:

Obtain approval from your line manager
Email your request to hsw@auckland.ac.nz, including:
- Your full name
- Exact work location
- Contact details (a mobile number is preferred)

Ergonomic equipment including standing desks

If you require ergonomic furniture such as standing desks contact your Facilities Manager to discuss your needs. However, we recommend completing a workstation assessment first to help identify any specific individual requirements.

For smaller ergonomic items like footrests, wrist pads, and monitor arms, these can be ordered through NXP NZ.

To access NXP follow this link.

Document Control
Version: 1.2
Last Updated: Oct 2025
Next Review: Oct 2028
Owner: hsw@auckland.ac.nz
Approver: Associate Director, Health Safety & Wellbeing