The height and position of your monitor can change your sitting position, the way you hold your head and how hard your eyes work. If you use a computer all day, pay attention to monitor ergonomics to reduce the risk of long term injury and even musculoskeletal disorders.
With these five tips on finding your the right monitor position you can take better care of your neck, shoulders and eyes.
#1 Position Your Monitor to Avoid Glare
Place your monitor where reflected glare won’t be a problem. Glare can make it difficult to read the screen without moving your body into an awkward position. Looking at a glary screen can also cause eye strain.
Natural light should come from the side rather than in front of or behind your screen so think about the best position for your computer screen in relation to nearby windows. Artificial light sources may need to be altered or moved if they cause glare on your screen. The other option is to move your desk to find the best location for your monitors.
#2 Should You Look Up or Down at Your Computer Screen?
You shouldn’t look up or too far down at your screen. If you need to look up your head tilts backwards and if the screen is too low, you will crane your neck forwards. Both positions can place strain on your neck and shoulders, potentially causing Musculoskeletal Disorders (MSD).
How high should your monitor be? Ideally, your eyes should be in line with a point on the screen that is about 5-10 cm below the top edge of the monitor.
The centre of the screen should be around 17-18 degrees below the eye level. Our eyes see more below the horizontal point that above so this position gives you the best field of view. Use the scroll bars to ensure you are looking at the centre of the screen rather than the top or bottom most of the time.
#3 The Best Position for Your Computer Screen is Directly in Front
Your computer screen should be directly in front of you so you don’t twist or turn your body, even slightly, to see the full screen.
What’s the best way to position two monitors? If you use dual screens, position one as the primary screen directly in front and an arm’s length in front of you then put your second monitor next to it slightly to the side.
#4 How Far Should Your Computer Monitor Should be From Your Eyes?
Your monitor should be placed at an outstretched arm length away from your usual sitting or standing position. This should allow you to see the entire screen at once, no matter what its size. You need to be seated a comfortable distance from your monitor to protect your eyes and neck. For most people this is between 50 to 100 cm.
Sitting too close can give you eye strain. Sitting too far can cause you to lean forward and squint your eyes to read small text. Remember, you can always increase the font size of text on your monitor if you are having trouble reading the screen at an arm’s length distance.
#5 Adjust Your Monitor for the Proper Height
If your monitor isn’t the right height, move the monitor not your body. Strain and injury to your neck or shoulders can be avoided with products that alter monitor height.
Monitor stands and risers save desk space and rise your screen to the correct viewing position. A stand also gives you an extra surface reducing the clutter from your desktop. Some stands are designed for workstations with limited space and others for tight corner work spaces.
You can take a look at monitor stands and risers here.
Monitor arms allow you to use dual or triple monitors for improved productivity and are a good option for dual monitor ergonomics. They also save precious desk space and make it quick and easy to adjust the monitor height and distance for different workers. Swivel extension arms allow monitors to be vertically adjusted up and down the pole’s arm. Monitor arms also encourage collaboration because screens can be moved for colleagues to see.
Check out some monitor arms and get in touch if you need advice for your own workspace.
If you have any queries about the right monitor arm configuration or the ideal stand for your monitor, visit our showroom, call one of our experts on (08) 9240 7066 or contact us online for more personalised advice.