Neck Ache From Working on a Laptop? Fix Your Setup
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The short answer: a laptop screen usually sits well below eye level, so you spend hours looking down. US workplace safety agency OSHA says a screen that is too high or too low makes you work with your head, neck, shoulders and back in awkward positions, and that this fatigues the muscles that hold up your head. Raising the screen and using a separate keyboard is the simplest fix.
OSHA’s screen rules
- Height: the top of the screen should be at or slightly below eye level.
- Distance: directly in front of you and at least 20 inches (about 50 cm) away. OSHA says 20 to 40 inches is generally preferred.
- Straight ahead: working with your head turned to the side for long periods loads neck muscles unevenly and increases fatigue and pain.
- Glare: place the screen at right angles to windows.
- Your eyes: look away at something far off now and then, and blink. OSHA notes people blink less while looking at a screen.
5-minute desk checklist
| Check | Fix |
|---|---|
| Is the top of the screen well below your eye line? | Raise the laptop on a stand or a stack of books |
| Are you typing on the raised laptop? | Add a separate keyboard and mouse so your arms stay relaxed |
| Is the screen off to one side? | Move it directly in front of you |
| Is it closer than about 50 cm? | Push it back and make the text bigger if needed |
| Glare from a window? | Turn the desk so the window is to your side |
Gear that can help
Foldable Aluminum Laptop Stand (Optional Fan) ($16.99)
- Raises the laptop to a higher viewing angle
- Aluminium alloy, folds flat, comes with a storage bag
- Versions with a cooling fan or silicone grip
Pair it with a separate keyboard and mouse, otherwise you end up typing with your arms raised.
Manual Six-Wheel Neck Massager Roller ($22.99)
- Hand-held roller with six rolling balls
- You control the pressure by squeezing the handles
- Removable, washable balls
A massager may feel good after a long day, but it does not fix a bad setup. Change the screen height first.
When to see a doctor
See a doctor or physiotherapist if neck pain lasts more than a few weeks, keeps getting worse, or comes with numbness, tingling or weakness in your arms.
Sources
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