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 and make thoughtful adjustments to reduce the risk of long-term injury and even musculoskeletal disorders.
With these five tips on finding the right monitor position, you can take better care of your neck, shoulders and eyes.
Introduction to Monitor Height
The correct ergonomic monitor height is essential for maintaining a healthy and comfortable working environment. Adjusting monitor height to the proper position can help prevent muscle strain, poor posture, and musculoskeletal problems. Generally speaking, the ideal position for a computer screen is at eye level, with the top of the screen slightly below the line of sight. This allows for a comfortable viewing distance and reduces the risk of leaning forward, which can cause neck and back strain. In this section, we will explore the importance of monitor height and how to achieve the correct ergonomic setup.
#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. Additionally, ensure that your desk height is appropriate to prevent glare and maintain a comfortable viewing angle.
#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 eye level. Our eyes see more below the horizontal point than 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 to ensure proper positioning and to avoid twisting or turning 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 Be From Your Eyes?
The viewing distance between your eyes and the computer screen is a critical factor in maintaining a comfortable working environment. The correct height and distance of the monitor can help reduce eye strain and musculoskeletal problems. Generally speaking, the monitor should be positioned at a distance of about 20-30 inches, or at an arm’s length, to allow for a comfortable viewing distance. This distance enables you to see the entire screen without having to lean forward or squint, reducing the risk of eye strain and poor posture. It is also essential to consider the angle and position of the monitor to ensure that it is at the correct height and distance from your eyes.
#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. Maintaining the correct distance helps you focus on the screen without experiencing eye strain.
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 at the proper monitor 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
Monitor stands and risers save desk space and raise 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. Monitor stands come in a range of heights to cater to various ergonomic needs.
You can take a look at adjustable monitor stands and risers here.
Monitor arms
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. Monitor arms are essential for enabling easy adjustments to monitor height and distance, enhancing overall workspace ergonomics.
Check out some computer monitor arms and get in touch if you need advice for your own workspace.
Chair Height and Desk Setup
Chair height and desk setup are integral parts of creating an ergonomic workstation. The chair should be adjustable to allow for a comfortable sitting position, with your feet flat on the floor and your knees at or below hip level. The desk should be at a height that allows for a 90-degree angle between your elbows and the desk, with your wrists straight and your hands in a neutral position. This setup enables you to maintain a comfortable posture, reducing the risk of muscle strain and musculoskeletal problems. It is also essential to consider the height and position of the monitor in relation to the chair and desk setup, ensuring that it is at the correct ergonomic height and distance from your eyes.
Multiple Monitors and Unique Setups
Using multiple monitors can enhance productivity and efficiency, but it also requires careful consideration of the ergonomic setup. The primary monitor should be positioned directly in front of you, at a distance of about 20-30 inches, and at a height that allows for a comfortable viewing position. Secondary monitors should be positioned at an angle, with the top of the screen at the same height as the primary monitor, to reduce neck and eye strain. It is also essential to consider the use of a monitor arm or adjustable desk to enable easy adjustment of the monitor height and position, creating a comfortable and ergonomic workstation. Additionally, unique setups, such as standing desks or curved monitors, require careful consideration of the ergonomic principles to ensure a comfortable and healthy working environment.
Conclusion
In conclusion, the correct ergonomic monitor height is essential for maintaining a healthy and comfortable working environment. By adjusting the monitor height to the proper position, considering the viewing distance, and creating an ergonomic workstation with a comfortable chair height and desk setup, you can reduce the risk of muscle strain, poor posture, and musculoskeletal problems. It is also essential to consider the use of multiple monitors and unique setups, ensuring that the ergonomic principles are applied to create a comfortable and efficient working environment. By following these guidelines and considering the importance of ergonomics, you can create a healthy and productive workspace that enhances your overall well-being.
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.