Screen Height & Depth: The Simple Fix for Neck and Back Discomfort

One of the most common mistakes people make when setting up their monitor is… doing nothing at all.

Most people take their screen out of the box, place it at the back of the desk, and leave it there. No adjustments to the height, no tweaks to the depth—and then wonder why they’re suffering from upper back or neck discomfort.

The Impact of Poor Monitor Positioning

Your monitor’s position has a major impact on your posture—and therefore, your comfort. If your screen is too low or too far away, you’re forced to lean forward or angle your head, creating tension and strain in your neck, shoulders, and back.

Your head weighs around 5.5kg, and when it’s not properly balanced—just 10° forward or backward—you increase the strain on your upper spine. At 20°, that strain increases dramatically. Over time, this can lead to fatigue, pain, and long-term musculoskeletal issues.

Our Simple Setup Tip: Gradual Adjustment

At Healthy Home & Office, we recommend a simple method to find your ideal screen height:

1. Start with the top of the monitor at eye level.
2. Work for 15–20 minutes.
3. Raise it by 1 cm using books, paper, or anything stable.
4. Repeat this process until your head feels balanced and supported, without needing to lean forward or look down.

This subtle experimentation can make a big difference to your posture and comfort over time.

What About Screen Depth?

As your eyes tire throughout the day, many people naturally start leaning forward to see their screen more clearly. That forward lean may not seem like much, but with your head tilted and unsupported, you’re putting extra pressure on your upper back and neck.

If you find yourself in this habit, it might be time to adjust the depth of your monitor.

The Best Solution: A Monitor Arm

A monitor arm is an incredibly simple yet powerful tool for comfort. It allows you to:

• Adjust both the height and depth of your screen
• Fine-tune your setup throughout the day
• Maintain a balanced head and neck position
• Reclaim valuable desk space

By lifting your monitor off the desk and onto an adjustable arm, you give yourself the flexibility to work in a more dynamic, ergonomic way.

Your Neck and Back Will Thank You

Neck and back discomfort from poor screen setup is extremely common—and easily preventable. By experimenting with your screen height and investing in the right tools, like a monitor arm, you can drastically reduce pain, fatigue, and tension in your daily working life.

Need help setting up your monitor correctly?
Visit our Guildford showroom or get in touch for expert guidance, ergonomic tools, and personalised advice tailored to your workspace.