Monitor Height and Eye Level: How I Fixed My Neck Pain

Poor posture at a computer caused me to have stage 1 of spinal disc degeneration. My chiropractor told me it’s not reversible, but its progression could be stopped. I asked him what I had to do to stop it. He told me about the natural curves of the spine. And how the spine isn’t straight (from a side angle) when it’s in a neutral position.

Monitor Height and Eye Level: How I Fixed My Computer-Related Neck Pain — This article is part 10 of my Computer Posture Key Terms series. The terms are (1) monitor height and (2) eye level. Notice how this user is constantly looking at a downward angle to view her laptop monitor screen. This mistake caused stage 1 spinal disc degeneration in my neck.

This article is for all the computer users struggling with neck shoulder pain (the 2 often combine into the same injury). I’ll talk about the ideal position I keep my monitor height and eye level, in order to maintain a healthy spine, for both sitting and standing at a computer.

Best Monitor Height for Neck Pain

I’m most comfortable when the top of my monitor screen is at eye level. Obviously, I adjust my external monitor to this height when I’m sitting with an upright torso and a neutral spine (with its natural curves intact). I do not adjust monitor height when I’m slouching forward, because my spine would be in a compressed, shorter state. This vulnerable position could easily lead to spinal disc degeneration.

Don’t work on a laptop monitor screen (unless you’re using a laptop stand)

Avoid this computer posture mistake I used to make. I used to work strictly off a laptop monitor. Laptop monitors are too low and too small. This caused me neck pain and eye strain for years. I would tilt my head downward to see my screen. Holding my head in this vulnerable position, for long periods of time, was one of the most stubborn computer-related injuries I fixed. The muscles on the front of my neck shortened, while the muscles on the back of my neck lengthened. This imbalance of energy caused terrible dysfunction.

Notice how this user is looking at an excessive downward angle to use her laptop monitor screen. I never work off a laptop monitor anymore, if I’m going to be on my computer for more than a few minutes. It causes me to hold my head and neck in a very vulnerable position. The muscle tension, chronic pain, and spine dysfunction is just not worth it. Image by Andrea Piacquadio via Pexels.

As far as using a laptop screen, here’s just no desk height that will allow for (both) correct eye level and comfortable use of keyboard and mouse. The only way to get a correct ergonomic monitor height with a laptop screen is to use a laptop stand, external keyboard, and external mouse.

My Computer Posture Checklist contains all 27 posture cues I use (for both sitting and standing workstations). Whenever you’re ready, snag yours here.

How I Fixed My Computer-Related Neck Pain

It took a lot of work to fix my computer-related neck issues. Here are the top 3 solutions that have given me the most results..

Use an external computer monitor instead of a laptop monitor

This is my favorite computer neck pain solution. Because 99% of the time, I’m working from home. I still use a laptop, but I don’t use my laptop monitor. Instead, I always extend my screen onto an external monitor. This allows me to adjust my monitor easily, until the top of the screen is even with my eye level. It prevents me having to tilt my head downward, in a vulnerable position, for long periods of time.

Prioritize Routine Chiropractic Care for a Healthier Spine

I go to the chiropractor every 1 to 2 weeks, regardless if I’m suffering from neck pain or not. Because healing is important to me, but so is maintenance and prevention. I have a great chiro, who also specializes in soft tissue release. This makes a big difference. She’s not an old-school back-cracker who kicks me out after a 2 minute adjustment.

Improve Neck Mobility and Strength with the Iron Neck

I used a tool called the Iron Neck. It’s a strength and therapy device that improved my neck strength, mobility, and computer posture.

Side note: This is not paid promotion. I’m not compensated by Iron Neck. I’m simply a paying customer who saw results from their product.

My results were:

Decreased neck pain
Decreased neck tension
Improved function and range of motion

I wrote a review of my experience with the Iron Neck. You can find it here.

Here’s an example of someone using the Iron Neck. Image via iron-neck.com.

This image is from Iron Neck’s website. But I can personally say that I’ve also gotten all these benefits from using mine. Image via iron-neck.com.

This article is Part 10 of my Computer Posture Key Terms Series. It covered the terms monitor height and eye level, as well as the ideal position for both.

Computer ergonomics can get complex.

My goal is to simplify it the best I can.

So computer users can focus more on their jobs…

And less on their neck shoulder pain.

If you like this article, my Computer Posture Newsletter should be very helpful for you. (it’s free)

Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.

I write about easy, actionable ways to: