As you might think, I work a lot on neck pain, headaches, jaw pain, and shoulder pain. You could be having problems today due to a car accident, sports injury, a fall, or something else.

However, there is one thing that makes all of these problems, and life in general, worse for the neck and head, and that is your sitting posture. Everything from your mid back up will feel different depending on how you sit.

Also, remember that holding your body in a specific position for an extended period of time will begin to train the muscles to hold the body in that position. So, if you sit for long periods of time and look down at a screen, such as a laptop or a phone, you will eventually develop problems with your head, neck, and shoulders.

That statement implores the obvious question: If looking down is bad, should I stop looking down and start looking up? Yes, look it up a little bit. When you arrive at your workstation, sit down and look straight ahead. Close your eyes, then take a deep breath and try to sit up straight with your eyes closed.

Now that you have done that, open your eyes and look straight ahead. You want the center of your monitor to be about 4-6 inches above the field of view. That way, you will always be looking up. This keeps your ear canal, ear hole, at the center of your shoulders, or slightly behind. This position relieves a lot of strain on your neck and head.

If you move your monitor/screen more than 5-6 inches in a single motion, your neck will get sore.

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Dr. Matt Chalmers

Disclaimer: This content is for informational purposes only. Before taking any action based on this information you should first consult with your physician or health care provider. This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions regarding a medical condition, your health, or wellness.