Sore Eyes, Stiff Neck, Aching Wrists? A Healthier Computer Setup
Not every computer problem is technical. Hours at a screen can lead to tired eyes, headaches, neck and back pain, and aching wrists. The good news: small changes to your setup and habits make a big difference.
This article offers general guidance. If you have ongoing pain or numbness, see a doctor or physiotherapist.
Eye strain
Symptoms
Tired, dry or sore eyes; blurry vision; headaches after screen use.
Fixes
• Follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 meters) away for 20 seconds.
• Blink more. People blink less when staring at screens, which dries the eyes.
• Match screen brightness to the room. A screen much brighter than its surroundings strains your eyes.
• Reduce glare. Position your screen so windows are to the side, not behind or in front of you.
• Make text bigger. If you're leaning in to read, increase the display scaling.
• Use night light settings in the evening:
• Windows: Settings → System → Display → Night light
• Mac: System Settings → Displays → Night Shift
• Get regular eye tests. You may need glasses for computer distance, even if you don't for reading or driving.
• Blink more. People blink less when staring at screens, which dries the eyes.
• Match screen brightness to the room. A screen much brighter than its surroundings strains your eyes.
• Reduce glare. Position your screen so windows are to the side, not behind or in front of you.
• Make text bigger. If you're leaning in to read, increase the display scaling.
• Use night light settings in the evening:
• Windows: Settings → System → Display → Night light
• Mac: System Settings → Displays → Night Shift
• Get regular eye tests. You may need glasses for computer distance, even if you don't for reading or driving.
Posture: neck, shoulders and back
Set up your screen
• Top of the screen at or slightly below eye level. You should look slightly down at the center.
• About an arm's length away.
• Directly in front of you, not off to one side.
• About an arm's length away.
• Directly in front of you, not off to one side.
Set up your chair
• Feet flat on the floor (or on a footrest).
• Knees at roughly hip level.
• Lower back supported. A small cushion helps if your chair lacks support.
• Sit back in the chair rather than perching on the edge.
• Knees at roughly hip level.
• Lower back supported. A small cushion helps if your chair lacks support.
• Sit back in the chair rather than perching on the edge.
Laptops are the biggest offenders
Laptop screens force you to look down, hunching your neck and shoulders. For regular use:
• Put the laptop on a stand to raise the screen to eye level.
• Use an external keyboard and mouse.
• Use an external keyboard and mouse.
Wrists, hands and arms
Repetitive strain injuries (RSI) develop gradually from repeated movements.
Fixes
• Elbows at about 90 degrees, close to your body.
• Wrists straight when typing, not bent up, down or sideways.
• Keep the mouse close to the keyboard so you're not reaching.
• Type lightly. Don't pound the keys.
• Consider ergonomic options if you have discomfort: split keyboards, vertical mice or trackballs.
• Learn keyboard shortcuts to reduce mouse use.
• Wrists straight when typing, not bent up, down or sideways.
• Keep the mouse close to the keyboard so you're not reaching.
• Type lightly. Don't pound the keys.
• Consider ergonomic options if you have discomfort: split keyboards, vertical mice or trackballs.
• Learn keyboard shortcuts to reduce mouse use.
Movement matters most
The best posture is your next posture. Staying still for hours is the real problem.
• Stand up and move every 30–60 minutes.
• Stretch your neck, shoulders and wrists during breaks.
• Try alternating between sitting and standing if you have a standing desk. But standing all day isn't the answer either.
• Set reminders. Many smartwatches and apps can nudge you to move.
• Stretch your neck, shoulders and wrists during breaks.
• Try alternating between sitting and standing if you have a standing desk. But standing all day isn't the answer either.
• Set reminders. Many smartwatches and apps can nudge you to move.
A quick setup checklist
☐ Screen top at eye level, arm's length away
☐ No glare from windows or lights
☐ Feet flat, back supported
☐ Elbows at 90°, wrists straight
☐ Mouse close to keyboard
☐ Laptop on a stand with external keyboard and mouse
☐ Break reminders set
☐ Text size comfortable to read without leaning in
☐ No glare from windows or lights
☐ Feet flat, back supported
☐ Elbows at 90°, wrists straight
☐ Mouse close to keyboard
☐ Laptop on a stand with external keyboard and mouse
☐ Break reminders set
☐ Text size comfortable to read without leaning in
The bottom line
You don't need an expensive office to work comfortably. Raise your screen, support your back, keep your wrists straight, rest your eyes, and above all, move regularly. Your body will thank you.
