VA Desk Based Working Pain Map
- 0 comments
- by Amanda Johnson
In February 2025, Alison Thomson – The Safety Elf delivered a Lunch and Learn session for members of the VA Training Academy® 0 VA Membership. As part of that session, we created a collective pain map and Alison took that map away to create a guest blog around the pain points we identified and discussed.

A big thank you to everyone who joined the ‘Beating the Barriers to Desk-Based Comfort and Productivity’ lunch and learn in February.
Your participation helped us create a desk-based working pain map – highlighting your pain hotspots, linked to desk-based working. This report will help you pinpoint potential causes and, most importantly, offers practical tips to avoid those ‘ouchy’ issues.
Let’s start by discussing some typical but less-than-ideal desk-based postures that might sound familiar to you or someone you know…
The notorious keyboard slump takes the lead, where the head and shoulders lean forward towards the screen or keyboard.
Other common culprits include various forms of leaning—backwards for chair support, sideways using the desk or chair arms, or forward with elbows propping you up.
We often find ourselves in these positions because, let’s face it, holding yourself upright to work for eight hours a day is challenging – even more so when our chairs aren’t adjusted or adjustable enough to support us adequately. Many of us unknowingly subject our muscles, tendons, and ligaments to hours of hard work just to hold up our heads, upper bodies, and arms – and that’s not even factoring in all the quirky leg positions we adopt!
Then there are some less-than-ideal habits with our equipment—arms extended for typing and using the mouse, and awkward neck angles to view dual screens or the camera for virtual calls
Anything sounding familiar…?
Perhaps you are even unsure about your actual sitting habits?
Here’s a top tip – recruit a secret spy!
Have someone capture a candid photo of you immersed in your work, not doing a ‘posture pose.’ A picture can tell a thousand words and it might just explain those nagging aches and pains too! You can also check out your posture when you can see yourself on virtual calls -what do you notice?
The negative impact on our health, comfort, and productivity is real, but here’s the good news… there are simple things you can do to make improvements!
We invited attendees to mark anywhere they experience pain or discomfort they feel is linked to their desk-based working.

Spot the pain clusters?
That tight knot around the neck and shoulders. The likely culprit? Head-forward keyboard slump, and other lounging and leaning postures, where your upper back, neck, and shoulders are working overtime to support the weight of your heavy forward-leaning head.
Fix it:
Become posture aware and regularly check in with your body position.
Let the back of the chair support you ‘head over shoulders over hips’ with arms hanging naturally from relaxed shoulders.
No weird neck angles for your screen or camera!
Laptop users, beware – small keypads and low screens invite the slum, so use a separate keyboard and mouse so you can raise the screen.
Headaches, too?
They can also be linked to that forward head position, but stress and intense screen focus can contribute too.
Blink and look away from your screen into the distance.
Take a moment to relax your jaw, and anywhere else you are feeling tension.
Feeling it in elbows & hands?
Are you over-gripping the mouse? Check if it fits well in your hand, try changing the movement sensitivity settings.
Are your keyboard & mouse too far away? Don’t let a notebook or clutter push them out of reach!
Arm position relative to your desk surface is key! When your arms hang naturally with a 90-degree elbow angle, your chair height should place your forearms floating just above the desk. If this means your feet are no longer resting on the floor, just add a footrest.
Lower back pain?
Improve your desk setup for a more body-friendly posture.
Move! Incorporating frequent breaks into your working day has proven positive physical and health effects, as we are not designed to be sedentary creatures.
NASA research shows just standing up twice an hour in every waking hour can counteract many sedentary risks – achievable and super effective!
In summary – sit less, move more, and sit better when you have to!
About Alison Thomson
If you’re seeking assistance in improving the set-up for you or your teams, Alison provides support for both businesses and individuals. Explore The Posture Elf , sign up for her newsletter full of top tips, or reach out if you’d like to learn more.
Alison is passionate about posture and here to help!