If you feel neck/upper-back tension after a few hours at your desk, your monitor position is often the fastest fix. The goal is a neutral posture (upright neck over shoulders, shoulders relaxed, elbows close to your sides) so you’re not craning forward or looking up.
Step 1: Sit how you actually work
Sit back so you can keep your shoulders relaxed and your neck upright (not jutting forward). Adjust your chair first, then bring the screen to you (not the other way around).
Step 2: Set monitor height
CCOHS recommends placing the monitor so your viewing angle is about 15 degrees (or slightly lower) below your horizontal line of sight. It also notes the top of the screen should not be higher than eye level (especially with tall screens).
Quick test: if you feel your chin lifting, the monitor is too high; if you’re slumping, it may be too low (or too far away).
Step 3: Set monitor distance
CCOHS suggests an arm’s length is usually a good starting point for monitor distance, then adjust for your vision and comfort. If the recommended distance feels too far, CCOHS suggests increasing font size rather than pulling the monitor much closer.
Step 4: Keep keyboard + mouse aligned
Oregon OSHA guidance recommends keeping the mouse right next to the keyboard at the same height, with your arm close to your body and your hand/wrist/forearm reasonably straight. CCOHS also emphasizes maintaining neutral wrists and avoiding pressure from resting wrists on the desk surface/edge.
Step 5: Fix the laptop problem (without buying everything)
If you work on a laptop, the screen is typically too low when the keyboard is at a comfortable height—so elevate the laptop screen (stand/books) and use an external keyboard/mouse when possible to keep wrists and neck happier.
