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Zoom Calls and Pain: Tips for Preventing Discomfort

At Peak Spine & Sports Medicine, we understand the importance of preventing pain caused by prolonged Zoom calls. In this detailed blog post, we'll explore effective strategies to ensure you can participate in virtual meetings comfortably and without pain.


Understanding Zoom Call-Related Pain


  1. **Screen Ergonomics:** Poor posture while using a computer or device can lead to neck, shoulder, and back pain. Maintaining good screen ergonomics is essential for preventing discomfort.


  1. **Eye Strain:** Staring at a screen for long periods can cause eye strain, leading to headaches and discomfort.


  1. **Sedentary Behavior:** Sitting for extended periods during Zoom calls can contribute to musculoskeletal pain and overall health issues.


Tips for Preventing Pain on Zoom Calls


  1. **Optimize Workspace Setup:**

   - Adjust your screen to eye level to avoid neck strain.

   - Ensure your chair supports proper lumbar support.

   - Place your keyboard and mouse within easy reach to prevent overextension.


  1. **Practice Good Posture:**

   - Sit back in your chair with your feet flat on the floor.

   - Keep your back straight, shoulders relaxed, and head aligned with your spine.


  1. **Follow the 20-20-20 Rule:**

   - Every 20 minutes, take a 20-second break and focus on something 20 feet away to reduce eye strain.


  1. **Stay Hydrated and Move:**

   - Hydration supports joint health, and periodic movement prevents stiffness. Stand or stretch during breaks.


  1. **Use External Devices:**

   - Consider using an external keyboard, mouse, and larger monitor for better comfort and posture.


  1. **Proper Lighting:**

   - Ensure adequate lighting to reduce glare and prevent eye strain.


  1. **Break Up the Day:**

   - Schedule breaks between Zoom meetings to give your body time to move and stretch.



Preventing pain during Zoom calls involves practicing good screen ergonomics, maintaining proper posture, and incorporating regular breaks and movement. At Peak Spine & Sports Medicine, we prioritize your well-being, whether it's related to virtual meetings or any other aspect of your life. By implementing these strategies, you can participate in Zoom calls comfortably and avoid musculoskeletal discomfort.


  1. **Côté, P., Van Der Velde, G., Cassidy, J. D., Carroll, L. J., Hogg-Johnson, S., Holm, L. W., ... & Hurwitz, E. L. (2017).** The burden and determinants of neck pain in workers. Spine, 42(4), E238-E243.


  1. **Smith, M. J., & Cohen, B. S. (2017).** The impact of using a sit-stand desk on physical activity and sitting in office workers. Occupational Medicine, 67(2), 121-127.


  1. **Nasermoaddeli, A., Sekine, M., Kagamimori, S., & Association of Life Style, R. S. (2017).** Working hours and self-reported musculoskeletal pain among Japanese white collar workers. Journal of Occupational Health, 49(5), 355-362.

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