When you’re spending 8+ hours a day at a desk, your body feels it. Maybe your hips start to feel tight, your shoulders heavy, and your back aching. But one pain seems much more common than the others- neck pain. That dull ache or stiffness that creeps in after a long day, only to be met again the next day. 

There is ONE easy fix for neck pain: adjust your screen height. 

When your computer screen sits too low, your head naturally tilts forward as you read and type. It may not feel like much in the moment, but over hours—and years—that forward head position places a surprising amount of stress on your neck and upper back muscles. For every inch your head juts forward, it adds roughly 10 pounds of pressure to your neck. That’s like holding a bowling ball out in front of you all day. 

Bring Your Screen to Eye Level 

Ideally, the top third of your screen should be at eye level when you’re sitting upright. This position allows your head to stay balanced directly over your shoulders instead of hanging forward. Use a monitor stand, a stack of books, or an adjustable arm to find your sweet spot. If you use a laptop, a separate keyboard and mouse can help you raise the screen without straining your arms or wrists. 

Once your setup is right, check your posture throughout the day. Sit tall, with your ears aligned with your shoulders and your shoulders relaxed—not rounded forward. Even small posture corrections can relieve chronic tension over time. 

Added Bonus: Strengthen Your Neck 

Along with adjusting your workstation, you can build strength in the muscles that keep your head and neck stable. Try this simple exercise: 

Resisted Head Push Back 

  • Sit tall in your chair with your feet flat on the ground. 
  • Place both hands behind your head, elbows wide. 
  • Gently press your head backward into your hands while keeping your chin down and in towards your chest (don’t extend or look up towards ceiling). 
  • Hold for 5–10 seconds, then relax. 
  • Repeat 5–10 times. 

This exercise strengthens your deep neck flexors and upper back muscles—the ones responsible for maintaining good posture. 

Neck pain doesn’t have to be part of your workday. By keeping your screen at eye level and regularly activating your postural muscles, you can reduce strain, improve focus, and end the day without that familiar ache. Sometimes the smallest adjustments make the biggest difference. 

Solveglobal strives to help workers overcome pain- whether that be providing individualized ergonomic recommendations or exercises to help strengthen muscles and reduce pain.