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How to have less pain: Lower your monitor.
On doing ergonomic assessments, a very common flaw I've seen is to have the screen too high. The center of your screen should be about 15°-50° below eye level. There is an old-school mentality that your posture should be pure right angles, and the center of the screen should be at eye level. For most people, this is a continual strain on the muscles of the head, neck and upper back, and can lead to headache, neck, or back or shoulder pain or problems. We are not built at righ