The Hidden Risks of Low Screens in the Workplace

In many office environments—whether at home or in the workplace—screens are positioned too low. This includes laptops, desktop monitors, and tablets. While it may seem minor, this setup can lead to significant strain on the neck, shoulders, and upper back over time.

Common Symptoms of Poor Screen Ergonomics

Working with a low screen often causes:

• Neck and shoulder pain

• Headaches

• Upper back stiffness

• Eye strain

• Fatigue and poor posture

These symptoms tend to develop gradually and can become chronic if not addressed. A 2022 study found that over 60% of computer users working from home reported neck pain, with nearly 60% also experiencing lower back pain due to poor workstation ergonomics 1.

What Happens to Your Spine

When your screen is too low, your head tilts forward, increasing the load on your cervical spine. This posture—known as forward head posture—can compress spinal discs, fatigue muscles, and lead to misalignment. Over time, this contributes to musculoskeletal disorders (MSDs), which are now among the most common work-related health issues 1 2.

How Physiotherapy and Ergonomic Assessments Help

Physiotherapy can treat pain and dysfunction caused by poor posture through:

• Manual therapy

• Targeted exercises

• Postural retraining

An ergonomic assessment evaluates your workspace to ensure it supports healthy posture and movement. These assessments can be done:

• At home

• For a single workstation

• Across entire office

• Industrial settings

They focus on screen height, desk and chair setup, keyboard/mouse positioning, and repetitive task risks. Ergonomic assessments have been shown to reduce injuries, improve comfort, and boost productivity 3.

3 Easy Stretches You Can Do at Your Desk

1. Chin Tucks

Sit tall and gently draw your chin straight back (like making a double chin).

Hold for 5 seconds. Repeat 10 times.

Helps align the neck and reduce forward head posture.

2. Shoulder Rolls

Roll your shoulders up, back, and down in a circular motion.

Do 10 slow rolls in each direction.

Relieves tension in the shoulders and upper back.

3. Seated Upper Back Stretch

Clasp your hands in front of you and push them forward while rounding your upper back.

Hold for 15–30 seconds.

Stretches the upper back and shoulder blades.

One Simple Fix for Home Offices

Raise your screen to eye level using a laptop stand, stack of books, or external monitor. Your eyes should naturally land on the top third of the screen when sitting upright. This small change can significantly reduce neck and shoulder strain 2.

Take care of your posture—your body will thank you.

If you're experiencing discomfort or want to prevent injury, consider booking a free information session or sending Navisess an email about how an ergonomic assessment could help YOU.

hello@navisess.ca

References

1: Gosain, L., Ahmad, I., Rizvi, M. R., Sharma, A., & Saxena, S. (2022). Prevalence of musculoskeletal pain among computer users working from home during the COVID-19 pandemic: a cross-sectional survey. Bulletin of Faculty of Physical Therapy. https://bfpt.springeropen.com/articles/10.1186/s43161-022-00110-x

2: Top Doctors. (2024). The silent impact of poor posture: How your spine suffers in the digital age. https://www.topdoctors.co.uk/medical-articles/the-silent-impact-of-poor-posture-how-your-spine-suffers-in-the-digital-age

3: Inogen Alliance. (2022). Benefits of a Workplace Ergonomics Assessment. https://www.inogenalliance.com/blog-post/benefits-workplace-ergonomics-assessment