Pain Guide
Neck and shoulder pain from a monitor
Forward-head posture is the enemy. Here's the fix.
What's causing it
- → Monitor too low forcing head-forward posture
- → Rounded shoulders from keyboard reach
- → Weak deep neck flexors + tight upper trap
What fixes it
- ✓ Raise the monitor to eye level
- ✓ Chin tucks, 3 sets of 10 daily
- ✓ Band pull-aparts before every work block
Gear that helps
Monitor armMassage gunResistance bands