Many Americans head to the office every day, where they plan to spend the next eight or so hours sitting at their desk, staring at a computer monitor. If you spend most of your day staring at a screen—or two or three—you may find your neck aching after a short period of time. Rather than struggling through your day with a sore neck or a headache, make these six adjustments to ease your pain and lead to better spinal health.

1. Set Your Desk Up Right

It’s possible that you have an ergonomic setup, but without knowing how to properly use it, you may still be struggling with your pain. Standing desks can help those with upper back and neck pain, and there are inexpensive converters that can allow you to adjust your desk as needed. Starting with your desk at the right height is a critical start to balancing your posture and relieving your pain.

2. Support Your Seat

If you are sitting at your desk for even part of the day, you should evaluate your seat. An optimal seat position places your feet flat on the floor, with your knees placed slightly lower than your hips so your thighs angle down slightly. This places your weight on your sitting bones, or ischial tuberosities, rather than allowing your lower back to round and bear your weight.

3. Your Keyboard is Key

Your keyboard has a bigger role in optimal ergonomics than you’d think. The height of your keyboard and mouse should be low enough that your elbows for 90-degree angles when you are sitting upright, but high enough to keep you from slouching forward to reach it. You may need to use a keyboard tray to lower your keyboard enough.

4. Face Your Monitors Head On

It’s painfully common for computer users to be looking at screens that are placed too low. Whether it’s your monitor on your desk, a television screen at home, or even your tablet or phone, a low screen height forces you to hold your neck at an angle for hours. Raise your monitor until the bottom is approximately chin height for the best position. If it is not centered in front of you, try to line your shoulders up with the monitor while working on it. When using smaller screens, try to adjust them higher as well, whether they’re hand-held or not.

5. Avoid Working From Your Phone

Having the perfect ergonomic setup in your office does no good if you spend too much time answering emails while looking down at your phone. When you’re texting, emailing, or browsing, be sure to raise your screen enough to decrease the angle you lower your chin.

6. Go for a Walk

When you’re working hard, it’s easy to lose track of the time you’ve spent sitting. Set a silent alarm on your phone to remind you to move every half hour. Even if you need to snooze it or skip getting up for that alarm, it can help you be more mindful of your time spent sitting, and remind you to check your posture.

Managing your pain can be a challenge, but our Orlando pain management center is here to help. At Pain Medicine group, our cutting-edge pain therapies and personalized treatment plans are designed to bring you relief from your pain and prevent it from coming back. Schedule an appointment to learn more.

Contact our team by calling (888) 832-3597 today.

You Might Also Enjoy...


Whether you’re making calls all day or scrolling through social media while standing in line at the grocery store, your phone usage could be contributing to your chronic neck pain.


If you spend most of your day working on a computer or seated at a desk, you’re probably familiar with the aches and pains that never quite go away.