Monitor Height Ergonomics: How-to Guide

An office worker sits at his desk and the screen is at the right height. The height and position of the screen can change how you sit, how you hold your head and how your eyes work. If you work at a computer all day, you need to pay attention to screen ergonomics to reduce the risk of long-term injuries and even musculoskeletal disorders. These five tips for the correct position of your screen will help you take better care of your neck, shoulders, and eyes.

Position the Screen

Position the screen so that it does not glare. Glare can make it difficult to read the screen without putting your body in an uncomfortable position. Looking at a glare can also tire your eyes.

Natural light should come from the side, not from the front or back of the screen. So think about how best to position the screen near windows. Artificial light sources may need to be replaced or moved if they are blinding the screen. Another possibility is to move the desk to find the best position for the screen.

Computer Monitor Ergonomics
Source: gvsu.edu
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Look Up or Down?

You should not look at the top or bottom of the screen. If you need to look up, tilt your head back, and if the screen is too low, tilt your neck forward. Both positions can strain your neck and shoulders and cause musculoskeletal problems.

How high should the screen be? Ideally, your eyes should be focused on the screen at a point about 5-10 cm below the top edge of the screen. The center of the screen should be about 17-18 degrees below eye level. Our eyes see more below the horizontal point than above it, so this position gives you the best field of vision. Use the sliders to make sure you are looking at the center of the screen most of the time, not the top or bottom.

Monitor Height
Image Source: Jessica Lam

Place Your Computer Screen in Front of You

Your computer screen should be right in front of you, so you don’t have to turn your body to see the whole screen. What is the best way to place two monitors? If you are using two monitors, place one monitor directly in front of you and at arm’s length from you, and place the other monitor slightly to one side.

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The Distance From the Monitor to My Eyes

The screen should be placed within an arm’s length of your normal sitting or standing position. This allows you to see the entire screen at once, regardless of size. To protect your eyes and neck, you should sit at a comfortable distance from the screen. For most people, this distance is between 50 and 100 cm.

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If you sit too close, you may strain your eyes. If you sit too far away, you should lean forward and close your eyes to read small text. Remember that you can always increase the font size of the screen if it is difficult to read with your hands.

The Screen to the Right Height

If the screen is not at the right height, move the screen, not your body. By using products that adjust the height of the screen, you can prevent strain and injury to your neck and shoulders.

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