I sit in front of my computer monitor all day and can feel it in my back and shoulders. Often, I catch myself slouching and try to correct my posture, but worry that the damage has already been done. I’ve recently discovered that one of the most common workspace errors I’m guilty of is placing my monitor too low. Whether you’re using a laptop on a desk or a monitor on its stand, a screen positioned below eye level forces your neck to constantly tilt downward.
That angle may feel harmless at first, but over time, it creates strain on the muscles in your neck, shoulders, and upper back. This is the core of the so-called “tech neck”, a posture issue that’s become increasingly common as more people work long hours at a computer. The fix is surprisingly simple: Raise the monitor to meet your natural line of sight. Ideally, the top third of your screen sits at or slightly below eye level, allowing you to look straight ahead rather than down. You can achieve this with an adjustable monitor arm for an easy desk upgrade, a desk riser, or even a stack of books if you’re looking for a quick solution.
Once the screen is high enough, your spine can stay in a neutral position, with your shoulders relaxed, and your head comfortably back. Pairing proper monitor height with good chair ergonomics — feet flat on the floor, elbows at a roughly 90-degree angle, and a fully supported back — turns your workspace into an environment that promotes healthy posture. For me, this small adjustment made a surprisingly big difference in how I felt at the end of my workday.
Daily habits to keep your posture in check while at a desk
A monitor stand can improve productivity, but maintaining good posture is an ongoing effort. Even with the best work-from-home setup, long static sitting can make your muscles stiff and your spine slump as the day goes on. That’s why it’s important to build small, sustainable habits that keep your body aligned and comfortable. One way I keep my posture in check is by setting an alarm to get up and stretch every 30 to 60 minutes.
This can help reset your posture, increase circulation, and counteract the natural tendency to lean forward as you get tired. You don’t need a complicated routine: A slow neck roll, a chest-opening stretch, or simply walking around for a minute all help. Next, I try to pay attention to my shoulder position while sitting at my desk, as they tend to creep upward towards my ears without me even realizing it. A conscious effort to gently pull them down and back helps open the chest and prevent a hunched desk posture. Keeping your keyboard and mouse close enough that you’re not reaching forward also can help reduce shoulder strain.
Lastly, listen to your body. If something feels tight, cramped, or uncomfortable, it’s usually a sign that your setup or posture needs a minor tweak. By combining proper monitor placement with consistent habits, you create a work station that supports you, not one that slowly wears you down. Over time, those small adjustments add up to better comfort, better productivity, and most importantly, a healthier spine.
