If your neck or shoulders are feeling sore halfway through the workday, don’t panic—you’re definitely not alone. Working from home has some perks, sure, but it also has a hidden downside: endless hours hunched over a laptop. In this new WFH reality, we continually find ourselves searching for remote worker neck pain solutions.
Most laptops are designed for portability, not posture. That means your head tends to tilt forward for hours on end, putting stress on your neck muscles. Over time, that tension can lead to stiffness, headaches, or what chiropractors often call “tech neck.” But here’s the good news: you don’t need a fancy office overhaul to feel better. A few small adjustments to your setup—and a bit of movement throughout the day—can make a world of difference.
Why Your Neck Feels Like This
Think of your head like a bowling ball balanced on top of your spine. Every inch it tips forward adds more weight to your neck muscles. Looking down at a laptop all day? That can quickly turn a 10-pound “ball” into the equivalent of 60 pounds of pressure (Mayo Clinic Health System).
Research shows that laptop users tend to experience more forward head posture than desktop users, which leads to faster fatigue and pain (PubMed). And the longer your head stays in that forward position, the more strain builds up. But there’s the good news again. Small tweaks can reverse a lot of that strain, and the science backs it up (PubMed).
Three Simple Changes That Can Save Your Neck
You don’t need a fancy office or expensive equipment to start feeling better. So what is the fastest way to get rid of a tech neck? Here are three easy, high-impact adjustments you can make today.
1. Raise Your Screen to Eye Level
Your screen should be at roughly eye level, or just a little below. That keeps your head in a neutral position and stops your neck from cranking forward. Bonus: makes you look so much better on Zoom calls.
If you don’t have an external monitor, a stack of sturdy books or an adjustable laptop stand works just fine. Studies show that raising your screen significantly reduces neck strain (Asundi et al., 2024).
Quick tip: pair your raised laptop with an external keyboard and mouse so your arms stay relaxed and neutral. No awkward reaching or hunching over!
2. Adjust the Tilt and Viewing Angle
A little tilt goes a long way. Aim for a gentle angle of about 10–20° so the screen is perpendicular to your line of sight.
A good rule of thumb: if you can comfortably read the top line of text on your screen without leaning forward or tipping your chin down, your tilt is about right. Small adjustments throughout the day are even better, because static posture can still cause stiffness.
And don’t be afraid to change it during the day. Static posture—even if it seems “perfect”—can still lead to stiffness. Small, dynamic adjustments keep your neck muscles from tiring out (MDPI Electronics Journal). Think of it like stretching your eyes and neck without leaving your desk.
That’s where laptop stands come in. Many people ask whether a laptop stand is worth it, and the answer is usually yes—especially if you spend long hours on your laptop. A good stand lifts your screen to eye level, gives you the right tilt, and keeps your laptop stable. Compared to a stack of books or a makeshift riser, a proper stand is adjustable and reliable, so you can maintain better posture all day.
3. Move Often and Reset Your Posture
Even the best setup won’t help if you sit in the same position for hours. Let’s be honest—when you’re deep in work or a Zoom marathon, it’s easy to forget to move. That’s why it helps to have small, realistic strategies:
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Set a gentle reminder: Use a phone alarm, calendar alert, or a small sticky note on your screen to remind you to stand up or stretch. Even a 30-second micro-break counts.
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Pair movement with something you already do: Stretch every time you finish an email thread, or do a shoulder roll when your coffee is ready. Little cues help you move without thinking about it.
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Keep stretches in sight: Place a photo or small note with a simple neck/shoulder stretch near your desk. When you glance at it, you’ll naturally mimic it.
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Make it fun: Stand up and do a little shake, shoulder roll, or walk to refill your water bottle. It doesn’t have to be a full workout—just enough to get blood flowing and reset your posture.
Harvard Health notes that regularly changing position is one of the simplest ways to prevent discomfort from computer use (Harvard Health). The key is to make these micro-breaks easy, automatic, and something you actually do—even when deadlines are looming.
Why We Built DeskMate
We know what it’s like to spend hours hunched over a laptop, finishing emails, hopping on calls, or just trying to get work done—only to end the day with a stiff neck or sore shoulders. That’s exactly why we created DeskMate.
We worked closely with chiropractors to understand what really helps prevent neck and back pain. We didn’t just want to make something that looks nice on a desk—we wanted a stand that actually supports good posture, keeps your laptop steady, and fits into your everyday life.
Every feature of DeskMate comes from real WFH struggles: it’s adjustable, sturdy, and portable, so it works whether you’re at your tiny home desk, in a café, or switching between rooms. And it’s easy to set up—no frustrating instructions or stiff hinges.
Honestly, we built DeskMate because we know how much better a small change in your setup can feel. If you’d like to try it for yourself and make your workspace a little more comfortable, you can check out DeskMate here—it’s a simple, practical way to support better posture every day.
Putting It All Together
Ergonomics isn’t about perfection. It’s about making small, consistent adjustments that reduce strain and help your body feel better at the end of the day.
Raise your screen, adjust your tilt, move every so often—and consider a tool that helps keep your setup in line. Your neck (and your focus) will thank you.