Neck complaints are one of the most common issues I come across during workstation assessments for people working from home. The cause is usually not a “weak neck,” but simply a screen that’s set up incorrectly. In this article I explain why that causes so many complaints, and how a few adjustments can fix it.
Why does screen work cause neck complaints?
If your screen sits too low, you unconsciously tilt your head forward to see it. That seems harmless, but your head weighs around 5 kilos, and the load on your neck muscles and discs increases sharply the further forward you tilt it. More than half of people in the Netherlands work from home regularly, and at home a screen is set up incorrectly more often than in the office: on a kitchen table, a couch, or just a laptop with no riser.
Besides a screen that’s too low, a screen positioned too far to the side, sitting in the same position for too long, and tension from work pressure also play a role. But screen height is by far the most common – and easiest to fix – cause.
The right height for your screen
The rule of thumb I usually give: look straight ahead without moving your head. Your gaze should then land just above the middle of the screen. That’s not necessarily the top edge of the screen, as is often claimed – with large screens, that would actually push your head too far back. On a standard monitor (around 24 inches), it usually does roughly line up with the top edge.
Also keep a distance of about 60 to 80 centimetres (roughly an arm’s length) between your eyes and the screen. Position the screen straight in front of you, not off to the side. If you have to turn your head to see your screen, that puts one-sided strain on your neck, even if the height is otherwise correct.
Is your screen too low and not height-adjustable? Put it on a few sturdy books, a monitor stand, or anything else that won’t tip over. An expensive monitor arm is nice, but definitely not necessary – as long as it’s stable. You can read more about setting up the rest of your workstation in setting up your home workstation in 7 steps.
Working on a laptop? Pay extra attention
A laptop is essentially always wrong in terms of neck strain: the screen is attached to the keyboard, so either your screen is positioned correctly and your hands are bent awkwardly, or your hands are positioned correctly and you’re looking down. If you work on a laptop more than occasionally, use a laptop stand combined with a separate keyboard and mouse. That’s also exactly what the Working Conditions Act (Arbowet) requires: anyone who does screen-based work for more than two hours a day structurally must have access to a separate keyboard or separate screen.
Working with two screens?
Make sure the tops of both screens are at the same height. If you use both screens roughly equally, place them symmetrically next to each other with a slight inward angle. If you use one screen noticeably more (for example, your laptop as a second screen), put that screen directly in front of you and the other one beside it.
It’s not just about your screen
A well-adjusted screen doesn’t solve everything. These habits also help take the strain off your neck:
- Change position regularly. Even a perfectly set-up screen isn’t great if you stare at it non-stop for 8 hours. Get up at least every 45 minutes.
- Don’t wedge your phone between your ear and shoulder. A classic cause of one-sided neck complaints. Use a headset or the speaker instead.
- Check your glasses. Do you wear reading glasses or multifocals? You may unconsciously tilt your head to see clearly. Ask your optician whether separate computer glasses would help.
- Do the occasional stretching exercise. A few simple exercises relax your neck and shoulder area. Here you’ll find some exercises for screen-based work.
- Consider break-reminder software. Struggling to remember on your own? This free software reminds you to take a break.
The rest of your sitting posture – chair, arms, feet – also affects your neck. If you’re slouched down, your neck often compensates by tilting even further forward. I’ve listed the key advice in 8 tips for better sitting posture while working from home.
What if you already have complaints?
Once complaints have developed, they don’t always disappear on their own just by adjusting your screen a few centimetres. During an online workstation check, I look at your setup live with you and we adjust your entire workstation together, not just your screen.
More frequently asked questions
So that, looking straight ahead without moving your head, your gaze lands just above the middle of the screen. On a standard screen, that’s usually roughly the same as the top edge.
Not necessarily – that’s a popular rule of thumb, but with large screens it can push your head too far back. Look at where your gaze naturally lands, not just at the top edge.
Yes, often even more than with a separate screen, because the screen and keyboard are attached to each other. A laptop stand with a separate keyboard and mouse helps prevent this.
Not necessarily – that’s a popular rule of thumb, but with large screens it can push your head too far back. Look at where your gaze naturally lands, not just at the top edge.
If your complaints persist, bring in an ergonomist or occupational therapist, or contact your GP or company doctor if the complaints are severe.