My achin' neck/back/shoulders etc. and what to do about it!

Posted May 19, 2010 by backsafe®

Many of us who sit and work at a computer all day may not realize it, but how we go about this can dramatically affect our quality of life.

Neck, shoulder, wrist, back pain and even mild or acute headaches can be the result of having your computer, keyboard, or mouse in the wrong position.

Isn’t it amazing that nowhere in our educational system were we ever taught how to use our bodies correctly, while we perform simple activities of daily living?

Here are a few tips to put you in more control of how you feel. 

Standard Size Monitor heightthe top of the screen should be at eye level.  You should be able to read your screen without tilting your head up or down.  This can be adjusted by something as low tech as a phone book—finally there’s use for the good ol’ phone book you have hanging around!

Monitor distance—your monitor should be at a position that allows you to easily read comfortably–approximately an arm’s length away.  If it is too far away you will reach your head out towards the screen to see it better.  This “forward head posture” is pandemic with today’s office worker and is a major cause of neck and shoulder discomfort and can cause headaches.  Move your monitor closer or even increase your font size (!) if you need to, in order to prevent you from jutting your chin towards your monitor.


Our Sittingsafe® Office ergonomic workshop teaches employees how to adjust their workstation correctly for their bodies, in order to eliminate insidious physical tension that can accumulate over time from improper computer use.  Please contact us, we can help!