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Your TV’s Probably Too High (And Other TV-Mounting Mistakes You May Be Making)
Mounting a television too high is a common mistake that can lead to public ridicule and, more significantly, persistent physical discomfort, including neck, shoulder, and back pain. Chiropractor Karen Erickson highlights that this issue stems from repetitive stress and ergonomic misalignments caused by improper screen placement. While phones and laptops also contribute to these problems, TV setup is often easily rectifiable.
The primary mistake identified is having the TV screen positioned so that the viewer's eyes are not level with its middle. The optimal viewing height requires the center of the TV to align with eye level from the most frequent viewing position. This ensures the head remains in a neutral position, preventing strain. To correct this, options include using a tilting mount to angle the screen downwards, or ideally, a pull-down or drop-down mount that physically lowers the TV. These mounts are particularly useful for TVs placed above mantels, allowing the screen to extend forward and then lower. Adjustable TV pedestals offer an affordable alternative for TVs on media stands.
Another common error is viewing the TV from too far away. The recommended viewing distance is 1.5 to 2.5 times the TV's diagonal screen size. For instance, a 55-inch TV should be 7 to 11 feet away. Sitting too far can cause a forward head posture, which significantly increases the strain on the neck, potentially leading to pain, spasms, and headaches. To address this, full-motion wall mounts with extendable arms can bring the TV closer to the viewer without necessitating furniture rearrangement. Conversely, sitting too close is not a health concern for eyesight, contrary to popular belief.
Incorrect side positioning, where the viewer's head is constantly turned to one side, can also cause musculoskeletal issues like cervical syndrome. Prolonged non-neutral head positions can shorten some muscles and lengthen others, leading to chronic pain and reduced range of motion. Swivel-enabled TV mounts or old-fashioned rolling TV stands can help align the screen directly in front of the viewer.
Finally, poor seating posture while watching TV contributes significantly to alignment problems. Many modern couches encourage slouching with low backs and deep seats, causing the lower back to curve into a C-shape and exacerbating forward head posture. This can be mitigated by using pillows to prop the body forward and maintain an upright position, or by sitting cross-legged. In bed, similar use of pillows to support the spine, from the tailbone to the head, is recommended, even when reclining, to avoid spinal C-curves. Moving around and changing positions frequently is also advised for overall ergonomic health.
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