The height and position of the monitor can change how you sit, how your head is positioned, and how hard your eyes work. If you use a computer a lot, take care to monitor ergonomics to reduce the risk of long-term injury and even musculoskeletal disorders.
Here are some tips for taking better care of your neck, shoulders and eyes：
Position your monitor to avoid glare
Place the monitor where it will not reflect light. Without moving your body into place, glare can make it difficult to read the screen. Looking at a glare screen can also cause eyestrain.
Natural light should come from the sides, not in front or behind the screen, so consider the best placement of your computer screen relative to a nearby window. If other reasons are causing screen glare, you may need to change or adjust them. Another option is to move your desk around and find the best place to place your monitor.
Should you look up or down at your computer screen?
You shouldn't be looking at the screen for too long or looking down. Your head tilts back if you need to look up, and you lift your neck forward if the screen is too low. Both poses can put stress on your neck and shoulders, which can lead to health problems in the long run.
How tall should your monitor be? Ideally, your eyes should be aligned with a point on the screen about 5-10 cm below the top edge of the display.
The center of the screen should be approximately 17-18 degrees below eye level. Our eyes see more below the horizon than above it, so this position gives you the best view.
The best position to face the computer screen is straight ahead
Your computer screen should be right in front of you, so you don't have to twist or turn your body, even slightly, to see the whole thing.
What's the best way to place two monitors? If you're using dual screens, place one directly in front of you as the primary screen, arm's length in front of you, and place the second monitor slightly to the side next to it.
How far should the monitor screen be from your eyes?
Your monitor should be at arm's length from where you normally sit or stand. This will allow you to see the entire screen at once, no matter its size. You need to sit at a comfortable distance from the monitor to protect your eyes and neck. For most people, this is between 50 and 100 cm.
Sitting too close can strain your eyes. Sitting too far can cause you to lean forward and squint to read small texts. Remember, if you have trouble reading the screen, you can always increase the font size of the text on your monitor.
Adjust the height of the monitor
If the monitor is not at the correct height, you should move the monitor, not the body. Use products that change the height of the monitor to avoid neck or shoulder fatigue and injury.
Monitor stands and risers save desk space and elevate the screen to the correct viewing position. The stand also gives you extra surface and reduces clutter on your desk. Some stands are designed for workstations with limited space, while others are designed for tight corner workspaces.
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