Screen Height and Back Pain: The Simple Fix That Changes Everything
- E-Young Khoo
- Oct 23
- 2 min read
When people experience back or neck pain at work, they often blame their chair or long hours of sitting. But one of the most common (and overlooked) culprits is much simpler: the height of your screen.
Whether it’s too low, too high, or positioned off to the side, an incorrectly placed screen can cause your body to adapt in unhealthy ways, leading to discomfort and, over time, chronic pain.
How Screen Height Affects Your Body
Your body naturally follows your eyes. If your screen is out of position, your posture shifts to compensate. Here’s how:
Screen too low: You end up tilting your head downward, rounding your shoulders, and hunching forward. This posture places extra strain on the upper back, neck, and shoulders, often leading to “tech neck.”
Screen too high: Looking upward may feel fine for a few minutes, but over time it tightens the muscles at the back of the neck and strains the upper spine. It can also cause tension headaches and eye fatigue.
Screen off to one side: Twisting or turning your head repeatedly puts uneven pressure on the spine and neck muscles, leading to imbalances and stiffness.
The Ergonomic Consequences
Poor screen height and positioning can contribute to:
Neck and shoulder pain from constant strain.
Upper and mid-back discomfort due to hunching.
Headaches from muscle tension and poor alignment.
Lower back pain caused by compensating posture.
Reduced focus and productivity due to discomfort.
How to Position Your Screen Correctly
The fix is straightforward but powerful:
Height: The top of your screen should be at or just below eye level. This keeps your head upright and your neck neutral.
Distance: Place your monitor about an arm’s length away, so you don’t have to lean forward to see clearly.
Alignment: Keep the screen directly in front of you, not off to the side.
Dual monitors: If you use two screens equally, position them side by side and centred. If one is primary, place it directly in front with the secondary slightly angled.
Laptop users: Always use a laptop stand or an external monitor. Without one, the screen is almost always too low.
The Bottom Line
Something as small as screen height can have a massive impact on your posture and comfort. With the right setup, you can prevent back and neck pain, improve focus, and feel more energised at work.
Not sure if your workstation is set up correctly?
At Urban Ergonomics, we specialise in identifying hidden risks like poor screen positioning and tailoring solutions that prevent pain before it starts. Book an ergonomic assessment in North Sydney today and take the first step toward a healthier, pain-free workday.
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