6 Quick Tips for Adjusting Monitors to Reduce Neck Strain
Did you ever feel your neck twitched or sore after prolonged use of a computer or phone? Then you are not alone. This is a common issue for many people, either employees working in an office or students studying at home.
The way your monitor is positioned might be the reason behind this inconvenience. When your monitor is not adjusted correctly, either too high or too low, it causes strain in your neck.
The Computer Monitor Market size is estimated at USD 47.06 billion in 2025 and is expected to reach USD 61.10 billion by 2030, at a CAGR of 5.36% during the forecast period (2025-2030).
As you can see, the market for the best computer monitors is increasing every year. So, we need to make sure to take care of our neck health regularly.
But don't worry, there are quick ways to fix this problem!
Keep reading to learn easy tips for setting up your monitor that keep your neck healthier.
1. Maintain Eye Level with Your Monitor
Positioning the monitor at its correct height is one of the easiest things you can do to reduce neck strain. If the screen is too high or too low, this forces your neck to bend in uncomfortable ways.
If you have a very cheap computer monitor, then it might not have the feature of height adjustment, but there is always a solution.
The goal is to have your eyes level with the top of the screen when you sit up straight. This way, you won't lean your head down or upward, keeping the neck in the neutral position, and you tend to strain it when you see your monitor sideways or up below.
Make sure the top edge of the monitor is level with the eyes.
If the display seems too low, raise it with a stack of books or a special monitor stand.
2. Make sure to Sit at the Correct Distance
Sitting too close to your monitor or too far from it may force you to lean forward while trying to see it clearly or squint with your eyes. Ideally, maintain a distance of an arm's length between yourself and your monitor.
This distance saves your neck from strain while reducing the chances of fatigue in your eyes. If the text is too small on the screen, enlarge the font instead of sitting closer.
When you look down just 45 degrees, your neck muscles are doing the work of lifting an almost 50-pound bag of potatoes. Dr. K. Daniel Riew
Why Distance Matters
The right distance keeps your neck and eyes relaxed. You can continue working at a natural posture with ease without straining. With this in mind, you will work much longer with an ease that was not possible before.
3. Make Use of Adjustable Chair
Your chair is very important to your posture and comfort. An adjustable chair allows you to align your eyes with your monitor without bending your neck.
You should set the height of your chair so that your feet are flat on the floor and your knees are at a 90-degree angle. In this position, you will be sitting upright and avoid slouching.
Combine Chair and Monitor Adjustments
A proper chair and monitor setup work together to keep your neck and back pain-free. Remember to check the other when you adjust one of them. That is the key to a comfortable and healthy workspace.
4. Tilt your Screen to Reduce Glare
Sometimes, the angle at which your screen is positioned can result in glare. It forces you to tilt your head or squint to see well. To correct this, try to readjust the angle of your monitor so that the glare goes away.
Tilt your screen slightly until the light from windows or overhead lights does not reflect off the screen's surface. Once your screen is glare-free, you won't have to move your head in weird ways to see it. This slight variation will keep your neck at a more natural angle.
When there is screen glare, you tilt your head to avoid the reflections.
Make sure your monitor is out of direct sunlight and bright lights.
Use an anti-glare screen protector for added comfort.
5. Have Short Breaks Often
Even the best monitor setup will not save you if you sit there for hours without moving. Short breaks every 30 minutes will work wonders for your neck and health in general.
Stand up, stretch, and move around to keep your muscles relaxed. These quick breaks help prevent stiffness and improve blood flow.
Quick Exercises for Neck Relief
Roll your shoulders backward and forward a few times.
Slowly move your head to the left and right.
Slowly turn your neck in a circular motion
These simple exercises can help relieve tension and refresh you.
6. Maintain Good Posture
Your monitor setup won't do much for you if you slouch. Good posture is the best way to avoid neck strain. Sit up straight with your back straight and your shoulders relaxed.
The key to good posture is the position of your spine.
Keep your head in line with your spine to avoid unnecessary pressure on your neck. Remind yourself to sit up straight throughout the day.
Put a sticky note on your desk that says, "Sit up straight."
Utilize an app or a timer that reminds you to check your posture every hour.
Little reminders help people develop good habits over time.
Final Thoughts
Neck strain does not have to be part of your everyday activity. Through these nine easy tips, you can create a workspace that will support your neck and keep you comfortable.
Start by making small adjustments, such as raising your monitor or improving your posture. In the long run, they will lower neck pain significantly and enhance your overall health.
Remember, comfort is key. Invest a little time in setting up your workspace correctly and your neck will thank you.
Start today and work or study without discomfort. A pain-free neck leads to better focus and productivity.
Why wait? Change now and feel the difference!