It took me 4 years to realize my mistake.
After using a laptop monitor everyday for 4 years, I finally realized it was causing neck and shoulder pain. This is because laptop monitors are too low. I would look down at my screen for 8 hours a day. Holding this poor posture all day was creating a terrible imbalance between the muscles on the front of my neck, and the muscles on the back of my neck.
The muscles on the front of my neck shortened. The muscles on the back of my neck lengthened. This imbalance caused muscle tension, chronic pain, and dysfunction.
When it comes to office ergonomics, I want my posture to be as balanced and neutral as possible. I also want my actions to be symmetrical (except for using a mouse).
This article will share ergonomic fixes to maintain a neutral, symmetrical posture and ease neck pain while using a laptop monitor.
Laptop Monitor Neck Pain: Ergonomic Fixes for Better Posture
This article will focus strictly on laptop posture. But for a more in-depth look on office ergonomics, check out how to improve posture at computer.
Side note: None of the ergonomic products I mention in this article are paid promotion. I’m not compensated by any of the companies. I paid my own money for them. I enjoy sharing products that’ve improved my office ergonomics and quality of life.
How To Stop Neck Pain from Looking at Laptop Monitor
The main outcome I want to avoid is holding my head in a downward tilted position. The below steps will explain how I get that done.
I Adjust My Chair Height So That My Elbows Are Slightly Higher Than My Desk Level.
Having my elbows lower than my desk would cause me to slouch forward, which caused forward head posture, which caused neck pain.
I Keep My Shoulders Relaxed.
This is very important. I fully believe that my shoulders used to be so tight, it caused overextension and pain in my lower back. Because the cause of my lower back pain almost always starts somewhere else in my body. It either starts at excessive tension in my shoulders or my legs.
Everything in the body is connected, regardless if it’s connected directly or indirectly.
And the lower back is the end of the line when the torso is slouched forward. This means it is under the most pressure when it comes to posture and gravity.
I Use an External Monitor (Option A).
This is my favorite solution for laptop neck pain. Especially when I’m working from home. Because a larger monitor takes a load of pressure off my neck. It’s easy to get the monitor height correct.
It also allows me to work in 2 windows at the same time. This increases my work productivity. It requires less flipping back and forth between different tabs.
Or, I Use a Laptop Stand (Option B).
This allows me to raise my laptop screen easily. But I make sure to use an external keyboard and mouse when using a laptop stand.
A laptop stand is super easy for when traveling. It’s also efficient because laptop stands are about half the price of external monitors.
I Sit with a Neutral Spine, with its Natural Curves Intact.
Before adjusting my office chair height or screen height, I make sure my spine is in a good position. Otherwise, I could be slouching forward. This could cause me to set up incorrect ergonomic chair height, as well as incorrect monitor height.
I Raise the Screen Until the Top of it is Even with My Eye Level.
Looking downward at a laptop monitor, for long periods of time, was literally destroying my neck. So regardless if I’m using an external monitor, or my laptop screen while it’s on a laptop stand, I make sure the top of my screen is at eye level.
I Use an External Keyboard and Mouse.
This is especially important when using a laptop stand. Because that doesn’t only lift my monitor. It would lift my laptop keyboard and mouse. And there’s now way to keep my shoulders relaxed if I had to raise my hands up to the keyboard and mouse, when the laptop is on a stand.
Be intentional with your body awareness when using a computer.
Only then will we decrease our computer laptop neck pain.
❓ps. Do you use a laptop monitor everyday? And if so, do you have neck pain? Leave a comment below, at the bottom of this article.
To make your workstation an asset that promotes good computer posture…
Snag my free eBook titled → 3 Ways to Improve Computer Posture Immediately!
It’ll teach you correct desk level, monitor height, and foot position when working at a computer.
Side note: Correct foot position is flat on the floor. Unless raising your chair (to get correct elbow height) lifts your feet off the floor. Then, I’d keep that correct chair and elbow height, but I’d keep my feet flat on a footrest.
3 Ways is the ultimate guide on how to improve posture while sitting at computer.
My eBook is a super quick read (5 minutes or less).
Because as office workers, we’re busy as 💩.
And I want to provide the minimal amount of info, that will lead to the most results (when it comes to improving your computer posture).
Thanks for your interest in computer posture.
Todd Bowen — Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity